The Final Five Pt 2
Before I give you part two of the workout, I want to share one more tip about interval training. Adding intervals to this workout will really kick things up a notch. A significant component to any form of interval training is to do it after resistance training. Most of us are locked in to doing cardio first and then the resistance. Change your workout and you’ll see the results you want. When you add intervals after cardio your glucose stores are just about empty and that’s when the fat is used as main source for energy. So go for it!
Band Lunge - Works the Legs ( Do 2 sets of 12 )
Stand with your feet hip-width apart. Breathe in as you take a step forward, breathe out as you return to start position. Take a large step forward and place the band under your arch. Both legs should be extended, feet parallel, with your leading foot flat. The heel of your back foot should be raised. Hold the handles of the band with an overhand grip and bring them up to shoulder level with your palms facing forward. Slowly, bend your knees and stop just before the knee of your back leg touches the floor. Pause and then extend your legs, pushing through the heel of the leading leg until you are back to start position. After completing all reps, switch legs and repeat. Keep your back as vertical as possible throughout the exercise. Take care that the knee of your leading leg remains in line with your ankle as you bend your knee.
Band Pullover - Works the Back ( Do 2 sets of 12 )
Attach the resistance band to a door anchor or around a sturdy object of a suitable height, ensuring that it is positioned above your head. Lie flat on your back and grasp the handles of the band in an underhand grip. Extend your hands over your head, keeping them shoulder width apart. Make sure that your low back is flat on the floor and your abs are tight. Exhale as you pull down; inhale when returning to start position. With tension already in the band, pull the band over and down, creating a large arc until both hands reach the sides of your legs. Pause, and then slowly allow your arms to return back up and over following the same line, until they are back to the start position. Be careful not to arch your back. You may want to bend your knees to keep pressure off your low back.
Band Bent Over Row - Works the Back ( Do 2 sets of 12
) Stand with your feet shoulder width apart and bend your knees slightly. Place the band under your feet and bend forward at the waist so your torso is about 45 degrees. Keep your lower back straight, being careful not to arch your back. Tighten your abs. Grasp the handles of the band and extend your arms down to the floor until they are straight and directly underneath your shoulders. Inhale as you pull the band up, exhale as you return to start position. Bend your elbows, retract your shoulder blades back and down. Pull up on the hand until your hands reach your chest then slowly straighten your arms back to the start position. Stop when your arms are fully extended. The bent-over position works your spinal erector muscles isometrically. Go ahead and experiment with different grip widths or place your feet slightly wider apart for a more intense workout.
Ball Band Overhead Press - Works the Shoulders ( Do 2 sets of 12)
Sit on the ball and place the exercise band under both feet. Grasp the ends of the band and bend your elbows so that your hands are in front of your shoulders with your palms facing forward. Exhale to raise your arms, inhale to lower them to start. Grasping the band, raise your hands above your head. Remember to keep your shoulders relaxed and down. Inhale and lower back to start and repeat for all reps. This is a great exercise to get that strong upper body that you’re looking for. It’s also a great core muscle strengthener.
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