CONTACT ME 

Samantha Bowers

samantha@thefitbrunette.com

@samanthabowers

Kansas City, Missouri

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© 2019 by SAMANTHA BOWERS | THE FIT BRUNETTE | THE BALANCED BODY TRAINING, LLC

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

WATCH NOW: Resistance Band Toning Workout Video

June 16, 2017

THE WORLD IS YOUR GYM. You do not need a bunch of equipment or a gym membership to get a good sweat. I love using resistance bands in my workouts because they are easy to pack, convenient, and up the intensity level. In my day to day workouts, I RARELY use machines. I mainly use a combination of dumbbells, resistance bands, and my own body weight for strength training.


I am going to try to start doing more videos on my blog, Instagram, and NEW YouTube channel! It is so much easier to demonstrate exercises and recipes through videos and I am so excited to start making more.

 

CLICK HERE to subscribe to my new YouTube channel!

 

There are SO many moves you can do with a resistance band, but these are some of my absolute favorites. Repeat each exercise three times for an intense, full body workout! Check out the video below.

 

*Please note: all of the fitness tips I share are suggestions only. Before implementing them into your workout routine, consult with your physician to make sure they are right for you.*

 

 

1. Outer thigh press

10 REPS

Lay on your back with your legs straight above your hips. Place the band around the center of your feet and hold the handles to your chest. Press your feet open until your legs are in a straddle position. Slowly return to center. 

2. Leg extensions

15 REPS EACH SIDE

Begin in tabletop position on all fours. Loop the band around the center of one of your feet and hold the handles in your hands against the ground. Extend the banded foot until completely straight and slowly bring back to center.

3. Squats

10 REPS

Begin with feet hip distance apart. Place the band underneath each foot and grip the handles in your hands. Slowly lower into a squat position. Straighten your legs by squeezing the core and glutes to return to original standing position.

4. Twisting wood chops

10 REPS EACH SIDE

Begin with feet slightly wider than hip distance apart. With one foot, stand in the center of the band. Hold one of the handles in both hands and twist from side to side.

5. Flutter kicks

30 REPS

Loop the handles of the band around both feet. Lay flat on your back and extend the legs so that they are straight and hovering about 6-12 inches above the ground. Kick your legs back and forth in a "fluttering" motion. Keep the core tight.

6. Standing rows

10 REPS

Begin with feet shoulder width distance apart. Step on the band with both feet and hold the handles in both hands. Bend your knees slightly and hinge the torso forward, keeping the back straight and the core tight. Keep your arms pulled in close to your torso and pull the band towards your body. Release back to original position and repeat.

7. Bicycles

30 REPS

Loop the handles of the band around both feet. Lay with your glutes touching the ground and your torso slightly lifted. Hover the legs 6-12 inches above the ground and make a "bicycle" motion with your feet. Keep the core tight and the back straight through the entire motion.

8. Single leg sit ups

10 REPS EACH SIDE

Grip the handles of the band against your chest. Lay flat on your back and loop the center of the band around one foot. Keep the other knee bent and extend the banded foot in the air. Contract the core and pull the torso to hover above the ground while lowering the banded foot.

9. Lateral shuffles

10 REPS EACH SIDE

Begin with feet shoulder width distance apart. Place the band under both feet and grip one handle in each hand. Bend the knees to a squatting position and shuffle from side to side, keeping the band secure under the feet.

 

REPEAT 3 TIMES

CLICK HERE to view: Healthy Blueberry Crumble Bars 

Are you following me on Instagram? CLICK HERE to get more healthy recipes, workouts, and lifestyle tips. @samanthabowers_

What kind of workouts do you enjoy? Resistance training, distance running, high intensity interval training? Leave a comment below. I want to hear from you! 

 

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