Hello again! And happy Canada Day!
Today I have another do-anywhere workout that’s perfect for traveling, camping, or for those with limited space and equipment. It’s a resistance band circuit that hits your upper and lower body as well as your core.
This is an AMRAP (as many reps as possible) circuit where you set a timer for 30 minutes and go through the sequence, doing ten reps of each movement, for as many reps as you can. Don’t forget to warm up first and cool down and stretch it out when you’re done!
Here’s the sequence:
1) Squat to overhead press
- Stand on the middle part of your band with your feet about shoulder width apart and holding the ends of the band in your hands.
- Raise your hands to your shoulders and squat down to parallel (or lower) making sure your knees are over your feet and not pushing forward. Keep your back neutral and your chest up.
- Press up through your legs to return to standing, then press through your arms to extend your hands (holding the ends of the band) into an overhead press.
- Return your hands to your shoulders and repeat, adjusting the tension of the band if necessary.
2) Upright row
- Start in the same position as with the previous movement, with your hands at your hips.
- Lift up with your arms to bring your hands toward your clavicle with your elbows out to the sides.
- Return to the starting position and repeat, adjusting the tension in the band by stepping your feet wider or narrower.
3) Lateral raise
- Begin in the same position with the band under both feet and the ends in your hands, with your hands beside your hips.
- Keeping your arms straight but without locking your elbows, raise both arms out to the side until they are at shoulder height.
- Lower with control to the starting position and repeat.
4) Lateral band walk
- Tie your band in a loop (it can be helpful to have a second band already tied) and place it around your lower calves. It should be fairly tight when your feet are shoulder-width apart.
- Keeping tension in the band, take ten steps to the right and then ten to the left to return to your starting position.
- If you have limited space, you can take one step to the right and then one to the left. Two steps equal one rep.
5) Seated row
- Come into a seated position with your legs extended in front of you. Sit up straight and engage your core. You may need to bend your knees slightly if your hamstrings are tight.
- Place the band around the bottom of your feet and grasp the ends in your hands.
- Pull your hands back in a row, keeping your elbows tight to your body. Make sure you keep your core engaged and don’t allow your back to round.
6) Russian twist
- From the seated row position, bend your knees up and lift your heels off of the ground so you are balancing on your butt. The band should still be around your feet.
- Hold the ends of the band together in both hands and, keeping your back straight and core engaged, twist your upper body to the left and try to touch both hands to the ground next to your left hip. Return to centre and repeat on the right side. This is one rep.
- If you are having trouble keeping your back straight and core engaged, lower your feet and allow them to lightly touch the ground.
As always, make adjustments as necessary to fit the movements to your fitness level and ability. You are way better off doing a modified version with perfect form than the full version with crap form.
Question: Do you prefer AMRAP or set rep workouts?
I’m torn – on the one hand I like to know exactly how long the workout will take me, but on the other hand it’s motivating to know that I only have X more reps of a particularly difficult movement.