Fitness SISSFiT

Sculpt with SISSFiT: Total Body Resistance Band Workout

September 21, 2017

Grab your resistance band, because it’s time to sweat! Today, Lauren and Kelly from SISSFiT are giving us another 20 minute total body workout. No resistance band? No problem. They demonstrate the exercise with a set of dumbbells as well. 

Total Body Resistance Band Workout

• 4 rounds, 6 exercises, :45 each + 2:00 Warm-Up
• Equipment: Resistance Band

Warm-Up

Follow along with Lauren and Kelly as they guide you through the warm-up and one round of the six exercises.

1. High Knees

a. Staying on the balls of your feet, jog in place lifting your knees to hip height

2. Butt Kicks

a. Staying on the balls of your feet, jog in place kicking your heels back to meet your glutes

3. Jumping Jacks

a. Jump your feet out wide as you swing your arms overhead
b. Lower your arms back to your sides as you jump your feet back together

4. Cross Jacks

a. Jump your right foot in front of your left foot as you cross your left arm over your right arm
b. Repeat with your opposite foot/arm placement and continue to alternate

Resistance Band Workout Breakdowns

Watch the GIFs and read the descriptions for step-by-step guidance on each chair workout move.

1. Monster Walks

a. Begin with your feet shoulder width apart
b. Squat down, keeping a proud chest
c. Take 3 lateral steps in each direction while remaining in a low squat
d. Repeat continuously

2. Static Lunge (right side)

a. Beginning with your right foot forward stepping on the band and handles at your shoulders, take a large step back, staying on the ball of your left foot
b. Lower down in a lunge until your left knee hovers an inch above the ground
c. Keeping both feet static, drive through your right foot as you raise back up
d. Repeat

3. Static Lunge (left side)

a. Beginning with your left foot forward stepping on the band and handles at your shoulders, take a large step back, staying on the ball of your right foot
b. Lower down in a lunge until your right knee hovers an inch above the ground
c. Keeping both feet static, drive through your left foot as you raise back up
d. Repeat

4. Mountain Climbers

a. Begin in a high plank position with your shoulders stacked directly above your wrists
b. Keeping your flat back and core engaged, alternate driving your knees in towards your chest and back out
c. Repeat

5. In-Out Bicep Curls

a. With your palms facing outwards, wide curl your arms up to a 90 degree angle
b. Bring your palms in to touch in the center, then back out wide, and slowly lower down by your sides
c. Repeat

6. Upright Rows

a. Begin with a microbend in your knees, hips tucked under, and arms at your sides
b. Pull your arms up towards your shoulders until your elbows reach a 90 degree angle
c. Slowly lower your arms back down by your sides
d. Repeat

Want more 20-minutes or less workouts with SISSFiT? Check out these other posts to work full body, lower body, arms, and abs. Follow these ladies on Youtube and Instagram for more fun and inspirational workout tips.

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