Workout: Mueller Lake Park Circuit 5

Equipment Used: An adjustable resistance band or a few bands w/ varying resistance A pull-up bar, free-standing pole, or something similar Optional:Timer

Circuit #5

SUMMARY ***Stretch/Warmup Bicep Curls Tricep Extensions Chest Flys Overhead Press Lateral Raise Standing Back Rows Rear Delt Flys Good Mornings Squats Static Lunge Reverse Ab Crunch Oblique Twist Kneeling Crunch

Circuit #5 - Resistance Bands

We are always looking to challenge ourselves with new styles of working out. A couple of us have been doing strict body weight, "street-style" workouts and gradually incorporated resistance band work into that. I initially always thought that resistance band work was for all the older seniors at the gym but was surprised at how well it works. They key is to ensure you have access to a set of bands that are of varying resistance and possibly different lengths. The bands are also convenient for our workouts because they are easier to carry around than dumbbells. The bands promote use of many stabilization muscles. Resistance is constant throughout the exercise which challenges you more than a traditional dumbbell workout. The way to get the most out of reps is to focus on form and maintaining a smooth line of movement. Also be sure to squeeze the target muscle group and focus on flexing it during the movement. Be wary of certain exercises. If you are not mindful of your setup, you may find a band snapping back at your face! Always double check your mount points. This circuit can be done in a living room, garage, pretty much anywhere that has a stable place to loop the band around. Even if you are lacking a good mount point, many of the exercises have multiple variations that can be done w/out a mount. The circuit covers most major muscle groups, targeting each one w/ 2-3 exercises. We are using a timer to keep track of sets or doing certain exercises to failure. There are more exercises in this circuit than usual but you can super set several of them together if you want to shorten the time taken to complete it. The bands are fast to setup and easy to transition between so time shouldn't be an issue.

1 - Bicep Curls Video Example Stand on the band w/ your feet shoulder width apart. Have your hands down at your sides. The band should start tension as soon as you begin to raise your hands (adjust band accordingly). With your palms facing up/out, begin to curl. Optional: You can perform hammer curls by keeping your palms facing in. Optional: You can flip your palms down and work your forearms during this too. Optional: This can be done seated as well. Adjust band length and use foot to keep band stable.

2 - Tricep Extensions Video Example Stand with one leg slightly back from your body. Have your band under the back foot. Grab the band handles behind your head and your arms at ninety degrees. Extend your arms upward to complete extensions. Optional: If you have an overhead mount point (i.e. pull-up bar), you can wrap the band around that, lean forward w/ and perform extensions.

3 - Chest Flys Video Example Loop band around a pole (or other mounting point, i.e. doorknob). Face away from the pole. Extend your arms out horizontally and step away from the mount point a few paces until the band is taut. Have your palms facing out and away from you. Keep your arms extended and rotate your arms in front of you. Flex your chest as you complete reps. Optional: You can bend your arms ninety degrees, while still keeping them horizontal (i.e. push-up position). Push forward and flex your chest to perform reps.

4 - Overhead Press Video Example Stand on the band w/ your feet shoulder width apart. Have your arms at ninety degrees w/ your hands up by your head. The band should start tension as soon as you begin to raise your arms (adjust band accordingly). Press your arms into the air above your head. Optional: You can alternately kneel on the band.

5 - Lateral Raise Video Example Stand on the band w/ your feet shoulder width apart. Have your hands down at your sides. The band should start tension as soon as you begin to raise your hands (adjust band accordingly). With your palms facing down, raise your arms to the horizontal position. Optional: You can alternately kneel on the band. Optional: You can perform this exercise one arm at a time or simultaneously. Optional: You can raise your arms at your sides or straight in front of you.

6 - Standing Back Rows Video Example Loop band around a pole (or other mounting point, i.e. doorknob). Face the pole. Step away from the mount point a few paces until the band is taut. Start with your arm slightly outstretched. Have your palms facing in and pull your arms back until your elbows are behind you. Keep your elbows close to your sides and bend your arms at ninety degrees. Optional: You can alternately perform this seated. Loop the band around your feet w/ your legs stretched out. Optional: An alternate grip is to have your arms out horizontally and bent at ninety degrees. Palms down.

7 - Rear Delt Flys Video Example Loop band around a pole (or other mounting point, i.e. doorknob). Face the pole. Step away from the mount point a few paces until the band is almost taut. Start with your arm outstretched horizontally in front of you. Have your palms facing in. Rotate your arms toward your back, squeezing while performing reps. Optional: You can wrap the band around the pole a few times if you need more resistance. Optional: Instead of looping the band around a pole, you can simply grab the band with two hands and perform reps.

8 - Good Mornings Video Example Loop band around your neck and place both your feet into each handle. The band should be taut when you stand up straight. Your feet should be shoulder width apart. Bend at the waist, keeping your back straight, bowing toward the ground. Keep your chin up, bend slightly at the knees and push your butt out as you bend. Straighten back to a vertical position to complete the rep.

9 - Squats Video Example Stand on the band w/ your feet shoulder width apart. Have your arms at ninety degrees w/ your hands up by your head. The band should be taut. While maintaining your hands by your head, squat down by bending at the knee and sticking your butt out and down.

10 - Static Lunge Video Example Loop band around your neck and place one foot into both handles. The band should be taut when you stand up straight. Place the foot that is in the handles a full step forward. Your other leg should be a step backward. Bend the knee on the back leg toward the ground. Your front leg will slightly bend at the knee as well. Keep the majority of your weight on your front leg. Be sure to switch feet after one leg is finished doing reps.

11 - Reverse Ab Crunch Video Example Loop band around your neck and place one foot into each handle. Lean back slightly and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. Perform reps by bending your knees and pulling them in toward your chest while leaning forward. Release by leaning back into starting position and extending your legs back out. Optional: Loop band around the pole, facing pole and place your feet into the handles. Perform same motion but scoot back far enough so the band is taut. ***Note: Video Example not exactly as described above.

12 - Oblique Twist Video Example Loop band around a pole (or other mounting point, i.e. doorknob). Loop one handle through the other one and tighten it. Only one handle should be usable. Step away from the mount point until the band is taut. Stand w/ your feet shoulder width apart, parallel to the pole w/ your arms chest height and outstretched. While keeping your arms locked out straight, twist at the waist so your torso faces away from the pole.

13 - Kneeling Crunch Video Example If you have an overhead mount point (i.e. pull-up bar), loop the band around that. Get on your knees facing the mount. Grasping both handles, place your hands together beside your head w/ your arms bent at ninety degrees. You should be leaning forward slightly. The band should be taut, move away from the mount point if it is not. Keep your hips stationary and bend your waist so that your bent elbows travel toward your knees. Optional: An alternate grip is to place your hands behind your head. ***Note: Do not move your arms during this movement. They should remain fixed in place.

Hydrate, Rest and Recover. Good luck!!!