Outdoor Band Workout

By: Stacia Naquin Email
By: Stacia Naquin Email

Sometimes, getting out of the house or gym is just what the doctor ordered for getting that much needed exercise. Here is an easy, total body workout you can do with just a band, from Jerod Langness at Fitness Origin:

1. Squat to Overhead Press - Hold the handles of the band in each hand. Stand on the middle of the band with your feet shoulder-width apart. Have your hands raised at eye-level with your elbows at 90 degrees. Squat by bending at your hips and knees. Be sure to keep your chest up while you lower your body. Get as low as you can without letting your knees go past your toes. Return to the start position, and raise your hands above your head by extending your elbows. Repeat for 15 to 25 reps.

2. Reverse Lunge to Row -Wrap the band around something safe and secure, possibly a tree, fence post, or playground equipment. Hold the handles in each hand while facing the object you wrapped the band around. Step backwards with one leg and bend down until both knees are at 90 degrees. While doing this motion, pull back the handles of the band by your sides as far as you can. Keep your shoulders down and back throughout the entire exercise. As you step back up to the starting position, bring your arm to the starting position as well. Switch legs, and repeat with your arms. Do 15 to 25 reps.

3. With your band wrapped around something again, face away from the object that's holding it. Hold the handles in your hands with your hands up and apart like a push up position. Step out to the side with one leg while you punch out with the opposite arm. As that arm is punching, step in with the leg that was remaining. Repeat this motion on the otherside of your body. Create a pattern like a boxer. Do 20 to 30 reps.

For more with Jerod, find Fitness Origin on facebook and "Like" their page.

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