Coach Kim’s 8 Minute Resistance Band Workout- Week 2

by Jun 21, 2021Coach Cody's Fitness Series, Coach Kim's Fitness Series, Health, Lifestyle, Resources, Uncategorized, User Guide0 comments

Happy Monday, all!

Coach Kim is back with a new fitness video! Click the video below to sweat, stretch, and burn! All you need for this workout is yourself, some space to move around, and a set of resistance bands! Don’t forget to watch week 1’s video HERE!

Take it away Kim!

This workout incorporates mini-bands, but can be done with bodyweight only (or DIY mini-bands). 8-12 reps of each exercise for 2-4 rounds. Single sided exercises should be done for the whole rep count (example: if you’ve chosen to do 8 reps of everything, you’ll do 8 reps on each arm for tricep pushdowns).

 

Pulldowns

Put the band around both wrists and hold your arms up in front of your face with tensions in the band. Stand tall and raise your arms straight up overhead. Slowly pull your arms back down to face level while pushing your wrists away from each other, stretching the band. Repeat for your chosen rep count.

Tricep Pushdowns

Hold the band on the middle part of one hand with your thumb outside of the band, palm facing your body. Slip the other hand into the band at the bottom. Press the top hand to your opposite chest (left hand to right chest near shoulder) and hold. Press down with your bottom hand, extending your arm and activating your tricep muscle (on the back of your upper arm). Bring your arm slowly back up to the starting point. Perform for your chosen rep count, and then repeat on the other side.

Single Leg RDLs

Standing up tall but with a soft bend in your knees, hinge your hips to bend over and slip the mini band under one foot. Hold onto the top part of the band with one hand (if the band is on your right foot, hold with your right hand). Flatten your back and push your hips forward while squeezing your glutes to stand up. Perform for your chosen rep count, then repeat the same exercise on the other side.

Clamshells

Transition to the floor. Slip the band around both legs and place it a few inches above your knees. Lay on one side with the option to support yourself with your forearm (just be sure to align your elbow with your shoulder). Stack your hips, knees, and ankles. Push your knees apart while keeping everything else steady. Slowly bring knees back together. That is one rep. Perform for chosen rep count, then repeat the same exercise on the other side.

Bicycle Crunches

Place the band around the tops and bottoms of both feet (think shoelaces and bottoms of shoes). Lay on your back, bring your knees up so that your shins are parallel to the ground, tilt your pelvis forward, and push your low back down into the ground. Place your hands behind your head with your elbows out. Bring your right elbow to your left knee while simultaneously pressing the right leg out straight. Bring your left elbow to your right knee while simultaneously pressing the left leg out straight. Repeat. Rep counts for bicycle crunches are single sided (example: if your chosen rep count is 8, you’ll count to 16 total).

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