Resistance Band Workout

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So this was requested by a friend and a few other people… its great to do at home or … basically anywhere, and best thing, you only need one thing! A resistance band. .. I also tagged in some easy cardio moves in between each exercise too . ENJOY.

  • ARMS

– Arm Curls – Place band hip length apart under both feet (making band even) and then slowly raise band creating a curl motion.

3 x 25

resist arm curl

– 30 jumping jacks

– Chest Press and Row – You might need 2 bands for this depending how long your resistance band is or which kind you have. But tie a knot in the middle of the band and stick in-between the door (I find the hinge to be easier than the handle side)

PRESS- With slow motions, standing away from the door you’re going to have arms extended out so your making a T and slowly move them inwards towards your center. Keep a slight bend at the elbows. 3x 20

-20 mountain climbers (20 on each side… don’t cheat! )

Row- Leaving band in door, face the door and keeping your arms in and elbows close to your side, pull band in towards you, stopping with your wrists right by your ribs.   3 x 20

 

arms resist

– 40 crunches

– Triceps Extension – Placing band under foot, With the band mostly behind you, keep your elbow in towards your face and extend arm toward the sky. repeat on each side. 3 x 15

tricep band

– Run in place for 1 min

  • LOWER BODY

– Squat Rows – this will work booty and arms! =) put band around something or in between door is fine too, stretching the band out about as far as it can go, lower yourself into a squat and extend arms out , stand up and bring arms into that classic row pose.

Want more of a challenge? – Row while your in the squat position! =)    3×30

band row

– 30 squats

– Kick backs – If your band isn’t long enough to be held with both hands, tie a loop in one end to put your foot in and hold it with one hand. Start with both knees on ground and slowly extend one leg back as far as possible and then bring back in to starting position. 3 x 15 on each side. Also at that extended position, lower toe towards ground, and raise it back into the air keeping that extended position the whole time, repeat on other side as well. 3x 15

kick back band

– Hip Thrusts – Making the band as tight as your can while laying on the floor, raise hips off floor squeezing your butt muscles as you come up. Hold for 5 seconds and then lower. 3x 20 … Also, Another thing your can do is stop in mid air with hips elevated and thrust your hips (yes its a bit awkward .. but your butt will love your for it) =) 3×15

– 20 lunges on each side

hip band

-50 second wall sit

 

 

 

 

 

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Pilates Workout #1

1. Single Straight Leg Stretch – keeping stomach tucked in, head up, alternate your legs as close to your forehead as possible. Quicken the pace that your legs are making a scissoring motion. Do as many as you can for 1 minute. Do 3 sets.

Single Straight Leg Stretch -

2. Double Straight Leg Stretch- Lying in back, stomach tucked in, slowly lower legs to ground, but not hitting the ground. Once they get close bring them back up creating a crunch in your lower abdomen. Do 3 sets. As many as you can within a minute.

double

3. Crisscross- Lying, bring opposite elbow towards opposite knee to create a crunch in upper abs. do 3 sets. 15 on each side.

criss

4. V-sit. Holding core tight, lift shoulders and legs off the ground so your balancing on your butt, lift into a V position to create the crunch in your ams. Lower back down, but make sure not to touch the ground. Do as many as you can.

vsit

5. Basic crunch –  (3 ways) Do 3 sets of each (making that 9 sets) As many as you can!!! Have fuuuun….hee hee

crunch1

6. Hip Raises- Lying on your back, Lift hips off floor while keeping feet flat on floor. Raise and lower hips in a thrusting motion. (yes this is an awkward workout, but it works!) 3sets. 20 reps

hip

7. Side Leg lifts- Lying on side, feet stalked on top of each other. lift one leg as far as you can, lower it back down but don’t let it touch your other leg when coming back down, do 3 sets. 20-40 on each side.

sideleg

8. Corkscrew- on elbows, keeping tummy tucked in, rotate your legs in a circular motion creating a “corkscrew”. Do 20 rounds, and then reverse direction.

cork

9. Plank- hold as long as you can. do 3 sets.

plank

10. Small Circles – Lying on one side, legs stalked on top of each other. Lift top leg about 1 inch and your going to make a circular motion with the top leg, keeping your leg straight while doing it. Pinch butt cheeks while doing this too.

leg cer

Abs Workout #1

The Roll up – place yoga ball under thighs so that your basically in a downward plank pose. Keeping hand in same spot, roll body upward using your abs as the main driving force and stop when toes are on the ball. Roll back out and repeat. 3 sets 15 reps.

get up

Side Bent Twist Plank – Doing a side plank, take opposite arm (the on your not resting on) and twist toward other shoulder. Keep abs tight and contact them every twist. 3 sets 11-15 reps. The slower you go the better the workout will be.

side plank

Standing Crunches – stand tall, hands can either be behind your head like in the picture or tight at your sides with fists by cheeks and elbows in by the ribs. (almost in a boxing stance) and your going to crunch to the side. alternating sides each move. Make sure your using core as the main force of movement. 3 sets. 20 reps.

standing

Dolphin Toes- kind of like before but without the ball. I want you to do the same thing but arching your back. Hold both positions for 30 seconds. Do as many as you can!

dolphin

Yoga Boat– Lying down, lift both begs just above the ground to they aren’t touching as well as your neck and head. Using mainly your core, lift body up so that your sitting in a V position and hold for 30 seconds. lower body back down, but go to starting position so that your legs ad neck aren’t hitting the ground. During this whole exercise, the only thing that should be touching the ground is your back. 3 Sets, 15 reps.

yoga boat

Rotating Ball Plank-  Keeping shins on yoga ball and arms straight out on floor, using core, twist body to the left and right making sure to keep abs tight and contracted. Do 3 sets. 20 twists on each side (making it 40 twists total per set)

rotating

Quick Update Everyone! FITNESS COMP!!!

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So if you follow me on Facebook or Pinterest… You probably already know this.. But, if you don’t. Here’s what’s going on!

So I love feeling healthy, I love making different concoctions with my food and finding the healthiest foods for my body. I’m kinda weird like that, I’d rather read books like The China Study, Fit2Fat2Fit, and The Eat Clean Diet rather than The Hunger Games … I love all my different fitness magazines and the health/diet section is always where I head straight for when I walk into Barns and Noble.

So … what would be more fun/rewarding/insane and exciting thing to do THAN ENTER MYSELF INTO A BIKINI FITNESS COMPETITION  !!!! BAM! hahaha.

So ladies and gents, that’s what I’m up to. So on top of my everyday handy dandy little posts about keeping your metabolism up and awesome, simple recipes, you’ll be going through the journey of preparing for a fitness competition with me for the next 6 months as well. It will be like best of both worlds! One side for the “everyday person who just wants to loose some weight and be healthy”, and then on the other side the “lets tone it up and be lean and amazingly fit” side.

Most of me is SOO READY and excited for this! I cant wait to feel and look amazing, I truly believe this is what I need to give me that drive to push myself to be in the shape I want to be in. Another part of be is sooo nervous and scared as well. haha. Believe me, I’m a honest person, so Ill let you know the ups and downs and everything in between to what goes into it. =) But most of all I’m making a commitment to myself, I’m staying positive and I KNOW I can do this! I look forward on sharing this journey with you guys!

Things to look forward to posting :

  • My diet, and how its going to change with how my body is changing
  • supplementation
  • Workouts, muscle exhaustion
  • carb loading
  • protein 101
  • and much ,much more!!! ( PS if you guys have any questions, comments, or want to know anything I haven’t talked about, ask on my Ask me anything Page!!) link below:

https://fitandfablife.wordpress.com/ask-me-anything/

Come Monday! Training starts!!! WHOOP!

BTW-here is my pinterest link!     http://pinterest.com/amandagiesey   I have a complete board for Fit and Fab Life alone! =)

Tip of the Week #4 Add an Incline, use momentum and explore!

Whether your on a treadmill, Stairmaster or outside in the mountains or in your very own neighborhood, hills add resistance and power up your calorie burn, Even an incline as small as 3- 5 can add about 20% more resistance to your workout. So get active and add that incline baby!

Aim for bigger strides when your walking, and use your arms for balance as well. Naturally when you walk, your elbows are bent at the middle (90 degree) and tuck your arms so they are close to your body, You’ll increase your speed this way. Hence, the faster you move, the more calories and fat you burn.

Go up to the mountains, or go “off road” its harder for your body to handle hills, rocks, and trains than the man-made sidewalk. Push your limits, climb rocks and bring out your inner child. Have some fun!

Apps that Help you stay Fit!

FitBit – Its a small device you wear during the day, can clip onto any piece of clothing and it counts calories burned, steps and milage. There are new ones that count your sleep patterns too. It has online goals you can set for yourself, see when your most “active” times are and even track your food.

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My Fitness Pal – Online free food tracker, just about has every food under the sun, easy to add new foods and keep track of calories or any other thing you want to track.

Fooducate- Love this app, tells you nutritional info by just scanning the barcode. Helps you make wiser choices. Take this with you to the supermarket!

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Workout Trainer – Had workout videos, with or without audio to help you tone and tighten. Anything from cardio, yoga to platies. They also have a community your can join so you may feel more accountable to stick to it as well.

Nike Training Club – Its like your very own mini trainer on your phone. You can also track your workout history in this one too, so you can constantly be making new goals to beat.

Foodily Recipes – Search different recipes by foods or groups. Follow some of your favorite chefs. And you can also share your very own photos.

Lose it!- Is kind of like fooducate and fitness pal tied in one. Track your progress, make goals, share with friends. Comes with workout routines and recipes too. Also, kinda cool it will remind you when you forget to log a meal.. then you wont start slipping.

Weight Watchers Mobile- I’ve used the scanner (works pretty good) Otherwise ill either Google it or look up the ratios between fat, carb etc. to find out how many points something has. Its an easier way if your counting points when your on the go.

Map my run- Tracks distance, pace, your route . everything anyone who runs would want.

Tip of the Week #3 Ohh Coffee

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So I know this probably isn’t the best habit to get into .. but.. it  helps hahahha

Drinking a coffee or espresso about 30 min before you go to the gym really helps. You’ll be more awake, alert and most likely workout harder too. If you just beginning your workout adventure this may be a way for you to stick to it without feeling burned out (because I know when I first started, I didn’t really like it .. )

Then after so many days your day will start to feel weird without your daily exercise ,and you’ll feel like you don’t have as much energy or maybe you don’t sleep as well as you do when you were exercising…

The point is, you want to make exercise a daily part of your life. Make it a habit, like brushing your teeth. This may be a stepping store to help you make it a “habit”.

Just cut back on the sugar and milk when you do. Make your own coffee instead of going to get one too, you’ll save on tons of calories with just a regular ol’ cup of Joe than your fancy shamncy latte