All,
With the holiday season upon us, and many people travelling, I have put together a list of Band Only exercises for our time on the road. I have culled most of these from various Cathe DVDs (and I've listed them next to each exercise for reference). I've created a couple of modifications of weighted exercises utiltizing the band, and even created one of my own. Those exercises are noted with an asterisk and the "instructions" are listed further down. As for, how many reps and in what order to do the exercises, you're on your own! Enjoy!!
TRAVELLIN' BAND CIRCUIT
BACK:
Lat Pull Downs w/wide grip (with band doubled) (LIC)
Scapular Retractions w/wide grip (band singled or doubled) (LIC)
Bent over Rows (band singled or doubled) (LIC or HSC)
Seated T-Band Flies and Y's (4DS-HIS)
LEGS:
High-End and Low-Plane lunges** (modified from MM and 4DS-KB)
Seated, External Leg Press (4DS-KB)
Side-Lying Inner Thigh Raise (GSL)
Side-Lying Outer Thigh Raise (GSL)
Lying Glute Press w/band (no step) (GSL)
Firewalkers (B&G)
TRICEPS:
One-Arm Press Down (with band doubled) (4DS-BC)
One-Arm Lying Cross Body Extensions (CT)
One-Arm Kickbacks (CT)
One-Arm Standing Overhead Extensions (4DS or HSC)
SHOULDERS:
Lateral and Front Raises (BBS)
Rear Delt Raises (BBS or HSC)
External Rotation Pulls (LIC or 4DS-LIS)
BICEPS:
Hammer Curls** (my own)
Seated Band Concentration Curls** (with band doubled) (my own)
CHEST and ABS:
Your favorite push-up and ab varieties
STRETCH:
Band stretch from DVD
Here are the details for my modifications:
Low-Plane Lunges: (modified from 4DS-Legs)
Double the band, and get into low-plane lunge position, as in
the 4DS-Legs workout (minus the riser). Place doubled
band beneath lead foot. Pull up on ends to about knee height.
Extend back leg and proceed with low-end lunges, as on DVD.
(I actually find I like this better than with weights!)
High-End Lunges: (modified from MM)
Assume a lunge position. Place band under foot and pull up on
ends to a biceps curl position, adjusting tension as needed.
Maintain the lunge and pulse at high-end of motion (kind of
like a reverse low-end pulse).
Hammer Curls:
Take band ends in hand, thumbs up. Place feet on band at
width needed to secure appropriate degree of tension. Peform
hammer curls.
Seated-Concentration Curls:
Assume seated position. Double band and secure under right
foot (for right arm curls). Take portion of band on front
side of your foot in right hand. Take portion of band on
back side of your foot in left hand and adjust tension as
needed. Perform concentration curls. (I really like this one!)
Switch sides - (left hand in front, right hand in back).
(hope that makes sense)
ENJOY!!
With the holiday season upon us, and many people travelling, I have put together a list of Band Only exercises for our time on the road. I have culled most of these from various Cathe DVDs (and I've listed them next to each exercise for reference). I've created a couple of modifications of weighted exercises utiltizing the band, and even created one of my own. Those exercises are noted with an asterisk and the "instructions" are listed further down. As for, how many reps and in what order to do the exercises, you're on your own! Enjoy!!
TRAVELLIN' BAND CIRCUIT
BACK:
Lat Pull Downs w/wide grip (with band doubled) (LIC)
Scapular Retractions w/wide grip (band singled or doubled) (LIC)
Bent over Rows (band singled or doubled) (LIC or HSC)
Seated T-Band Flies and Y's (4DS-HIS)
LEGS:
High-End and Low-Plane lunges** (modified from MM and 4DS-KB)
Seated, External Leg Press (4DS-KB)
Side-Lying Inner Thigh Raise (GSL)
Side-Lying Outer Thigh Raise (GSL)
Lying Glute Press w/band (no step) (GSL)
Firewalkers (B&G)
TRICEPS:
One-Arm Press Down (with band doubled) (4DS-BC)
One-Arm Lying Cross Body Extensions (CT)
One-Arm Kickbacks (CT)
One-Arm Standing Overhead Extensions (4DS or HSC)
SHOULDERS:
Lateral and Front Raises (BBS)
Rear Delt Raises (BBS or HSC)
External Rotation Pulls (LIC or 4DS-LIS)
BICEPS:
Hammer Curls** (my own)
Seated Band Concentration Curls** (with band doubled) (my own)
CHEST and ABS:
Your favorite push-up and ab varieties
STRETCH:
Band stretch from DVD
Here are the details for my modifications:
Low-Plane Lunges: (modified from 4DS-Legs)
Double the band, and get into low-plane lunge position, as in
the 4DS-Legs workout (minus the riser). Place doubled
band beneath lead foot. Pull up on ends to about knee height.
Extend back leg and proceed with low-end lunges, as on DVD.
(I actually find I like this better than with weights!)
High-End Lunges: (modified from MM)
Assume a lunge position. Place band under foot and pull up on
ends to a biceps curl position, adjusting tension as needed.
Maintain the lunge and pulse at high-end of motion (kind of
like a reverse low-end pulse).
Hammer Curls:
Take band ends in hand, thumbs up. Place feet on band at
width needed to secure appropriate degree of tension. Peform
hammer curls.
Seated-Concentration Curls:
Assume seated position. Double band and secure under right
foot (for right arm curls). Take portion of band on front
side of your foot in right hand. Take portion of band on
back side of your foot in left hand and adjust tension as
needed. Perform concentration curls. (I really like this one!)
Switch sides - (left hand in front, right hand in back).
(hope that makes sense)
ENJOY!!
Heidi
