On the go or in the gym, this workout will get you in and out in no time. And you'll still feel the burn! This workout comes from 24-Hour Fitness Trainer Jerod Langness:
Band Squat to Overhead Press:
Hold the handles in both hands. Step on the band with both feet, standing with your feet shoulder length apart. You should have equal distance of the exercise band in both hands. Raise both arms so that there is a straight line from elbow to elbow, and each arm is 90 degrees at the elbows. Your forearms will be perpendicular with the floor. Squat down by bending at the hips and knees. Keep your knees from moving forward beyond your toes as your lower your body during the squat. Bend down to where your knees are about 90 degrees and then return to standing. Once you are back to standing, press the band over your head by straightening your arms a the elbows. Return your arms to the starting position, and repeat the exercise for 10 to 20 repetitions.
Band Lunge to Chest Press:
Find something secure to loop the exercise band through. Make sure it is something you trust to hold the band throughout the exercise. Face away from where you looped the band while holding the band handles in each hand. Stand up straight with your feet shoulder length apart. Start with slight resistance in the band. Raise your arms to where there is a staight line from elbow to elbow, and your arms are 90 degrees at the elbows. Your forearms will be parallel with the floor. Lunge stepping forward with one leg. Step far enough out to be able to have both knees at 90 degrees. Be sure to not touch the floor with your knee. Bend down right before you would touch the floor. When you are at your lowest point, press the band forward with both hands until your arms are straight at the elbows. Bring your arms back to 90 degrees, and return your legs back to the starting position. Alternate legs and repeat the exercise. Do 20 to 40 repetitions.
One Arm, Split Stance, Band Row:
Loop the band around something secure, and also loop one handle through the other. This will make it to where you have just one handle to work with. Grab the handle with your left hand. Step back to add a moderate amount of resistance. Stand with your right foot forward and your left foot back, as if you are standing on a tight rope. Keep your shoulders facing forward and pull the band while keeping your elbow sliding by your side. Your forearm should remain parallel with the floor during the entire movement. Bring your arm as far back as you can, without twisting your body. Slowly return to the starting position without letting your shoulder move forward. Repeat for 10 to 20 repetitions. Switch arms, and switch your footing. Now, do the other side.