Do-Wherever Higher-Physique Resistance-Band Exercise – Oxygen Journal

At first glance, this workout looks simple: an upper body workout with a band. And yes, this all-to-do plan hits all of the major upper body muscles in a circuit format.

But even if your upper half is working hard, your lower body is not relieved: with every movement you adopt a challenging posture or position and hold it for the duration of each exercise to improve balance, stability and core strength, amp calorie burning, and make your legs tremble and tremble.

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Do these movements in a circle and do them one by one with no pause in between, except to move on to the next movement. Do a total of four rounds, resting for a minute between rounds.

exercise Sets Representative

Chair Squat Overhead Press

4th

20th

One-legged bicep curl

2 (each leg)

15th

Warrior III back row

2 (each leg)

10

Split-Stance Lung Chest Press

2 (each leg)

15th

Knee Triceps Overhead Extension

2 (each leg)

15th

Pounded core rotation

2 (each leg)

10

Chair Squat Overhead Press

Chair Squat Overhead Press

Chair Squat Overhead Press

Stand on your hips with both feet. Holding the handles on your shoulders, then bend your knees and hips as much as possible to sit in the air and keep your torso as upright as possible. Hold this “chair” squat while you push the handles straight up as far as they will go and then slowly lower them to start.

Thank you for watching!Visit the websiteThank you for watching!Visit the websiteOne-legged bicep curl

One-legged bicep curl

One-legged bicep curl

Stand with one foot in the center of the belt and lift your other foot off the floor next to your standing leg. Hold a handle in each hand and tuck your upper arms by your sides. Bend at your elbows to curve the handles toward your shoulders. Stop for a moment at maximum contraction, then slowly lower it down to start.

Warrior III back row

Warrior III back row

Warrior III back row

Shorten the tape by either looping it around your standing foot or by making a coil on the floor. Then stand with one foot on the tape so it is secure. Extend your other leg behind you and hold a handle by your sides in each hand with your palms facing in. Hang on your hips to fold forward. At the same time, raise your back leg and lower your torso until your torso and leg are parallel to the floor. Hold here as you ride your elbows up and back, pulling the tape handles into your flank, then slowly lowering them to start for reps.

Split-Stance Lung Chest Press

Split-Stance Lung Chest Press

Split-Stance Lung Chest Press

Anchor the tape in a doorway or around a stationary object at shoulder level and stand with your back to the anchor point. With your knees bent front and back, lunge into a split stance, holding the handles on your shoulders, palms facing down, and elbows raised to the side. Hold the split stance as you push the handles away from you, right from your shoulders to full extension, then slowly return to start.

Knee Triceps Overhead Extension

Knee Triceps Overhead Extension

Knee Triceps Overhead Extension

Anchor the band at knee level or below and stand away from the anchor. Keep both handles behind your head, elbows bent, and raised next to your ears. Raise one knee to hip level and hold it there as you straighten your elbows to push the handles over your head until they stop, then slowly return to start.

Pounded core rotation

Pounded core rotation

Rotation of the folded core

Anchor the band at about chest height and stand sideways to the band anchor. Assume a broad stance with your feet outside shoulder width and your knees / toes sticking out. Holding both of the tape handles straight from your shoulders, bend your knees until your thighs are parallel to the floor. Stop here as you slowly rotate as far away from the anchor as you can while keeping your arms straight and your hips straight, then slowly return to the start.

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