Week 3 Circuit Workout – Only needs a resistance band!
This week’s workout only requires a resistance band! Try to shoot for at least 4 rounds of this full body workout. Depending on your level, you’ll complete 10-15 reps (on each side for unilateral movements) of each exercise.
Why circuit training? Particularly for fat-loss training in a circuit manner can be helpful because it keeps you moving and your heart rate up. Circuit training is moving through a set of exercises, one exercise to the next, with no or minimal rest between exercises then taking a 1 to 2 minute rest at the end of the completed circuit. Then you repeat for a number of rounds.
1. Biceps Curl with Resistance Band
Pick a band that is challenging! You can place it under both feet and space them apart to make if more challenging.
2. Triceps Extension with Resistance Band
Stagger feet and place band underneath the back foot. With handles clasped together in both hands behind your head, tuck in elbows close to your head and press up toward the ceiling. Be careful when you release the band from your foot so it doesn’t fly up and hit you in the behind!
3. Lateral Lunge with Balance
Finish one side before moving to the next side. Really push off that foot to pop up to the balance. Make sure your knee doesn’t go over your toes and you push your butt back.
4. Cross-body Mountain Climber
Hold a good plank position through the entire movement. Knee should touch elbow or get close.
5. Jump Lunge with Pulse
If you don’t have good balance for the jump step up and back to switch. Do at least one little pulse after each switch.
6. Flutter Kicks
Beginner would keep arms out beside the body for support, advanced is to hold shoulders off the ground while fluttering and you can do up to 60+ kicks
7. Upright Rows with Resistance Band
Pull up and back, place band under one foot or both to make it more challenging.
If you try the workout let us know how it went in the comments!