You don't need a swanky fitness class to get a total-body workout. A resistance band can give you the same results — in the comfort of your own home. Try this routine twice a week, three times through, and you'll be surprised by the amazing results!
Before you begin, be aware: A band's color signifies its resistance level. Typically, yellow or orange is light, green is medium, and red is heavy. (Pictured below, La is using gray, or ultra-heavy.) Newbies, try medium.
1. Power Pulls
Works arms, back, glutes, thighs
Loop band around a sturdy pole at chest height. Hold a handle in each hand, palms facing inward. Step left foot back and bend knees to lower into lunge. Holding lunge, pull handles toward chest, squeezing shoulder blades together, for one rep. Do 12 reps; repeat with right leg. If you're looking for something to loop your band around, try a stair railing, a bedpost, or even a tree.
2. Puppet Master
Works shoulders, arms, glutes, legs
Stand on center of band with feet hip-width apart, a handle in each hand. Lift right leg to right side (about 45 degrees) and bend arms until elbows reach armpit level, as shown. Lower leg and arms. Do 12 reps, then switch sides.
3. Donkey Kicks
Works abs, glutes, hamstrings
Begin on hands and knees with band looped around center of right foot, a handle in each hand. Kick right foot back until leg is parallel with floor, as shown. Bring knee to chest, without lowering right leg, for one rep. Continue for 12 reps; repeat on left side for 12 more. To prevent the band from slipping or (ouch!) snapping, keep your foot flexed and make sure the band is in the arch of your foot.
From Good Housekeeping. Photo by Mike Garten
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