Upper Body Resistance Band Workout for Strong Arms

image

I’m fully aware that I tend to neglect posting upper body workouts on this blog. Lower body, metabolic conditioning workouts, and HIIT galore, but what about those strong arms? Hey, they’re important, too!

Since it was rainy all afternoon yesterday and the lighting in my house was horrible, I thought it was perfect timing to shoot a workout for you guys. OK, the lighting was a second thought, but let’s just pretend that the pictures below are crystal clear, mmk? At least moving the furniture around the living room gave me a good excuse to sweep and swiff underneath the couches – and boy, did it need it! In my next post, I’ll teach you how to knit a cat hair sweater…

Upper Body Resistance Band Workout for Strong Arms

I used a loop resistance band with a resistance of 20 pounds (which I purchased a few years ago from Perform Better,) but feel free to use an open resistance band (either with handles or one you can tie the ends together.) You can also adjust the resistance by choking up or easing your grip back on the band.

As always, check with your doctor before beginning any new exercise program!

Upper body Resistance Band Workout

Seated Row: Loop resistance band around the soles of the feet in a seated position, sitting upright. Contract the back muscles and drive the elbows and shoulders back, hold, and extend forward.

Band-resisted push up: Loop the resistance band around the back, and assume a push up position with the bands under the hands. Lower down into your push up, allowing the elbows to flare out to the sides, and press back up, feeling more resistance as you near the top.

Supine Lat Pull Down: Loop the resistance band around a low anchor point, and grab the other end with your hands, facing away, lying supine on the floor. Brace the abs and contract the lats as you pull the end of the band toward the legs, driving your shoulders down and back.

Front Raise: stand on one end of the band, and grab the opposite end with both hands. Pull upward on the band, using the shoulders to raise the arms to shoulder-height.

Band Pull Aparts: Grab the band near each end with your arms extended in front of you. Using the upper back, pull the band apart, driving the arms out ot your sides, and squeeze the shoulder blades together.

Triceps Kickback: Stand in a lunge position with your right leg forward on one end of the band, grabbing the opposite end in your right hand. Drive the elbow up and back, and then extend, using the triceps to straighten the arms.

Overhead Press: Stand on one end of the band, and grab the opposite end in both hands. Brace the abs as you push your arms up overhead, and slowly bring them back down.

Standing biceps curl: Stand on one end of the band, and grab the opposite end of the band in both hands with palms facing away from you. Anchor the elbows to your sides, and curl the band up to your shoulders, and slowly extend back down.

Love working with resistance bands! Almost all of my clients have gotten one after working with me, since it’s my preferred method of making sure to get a workout in while traveling. You never know what kind of hotel gym you’ll get (if there is one,) plus, it takes up essential zero space in a suitcase!

IMG_7869

Tank + Crops are Lululemon

How often do you work with resistance bands?

How do you workout while traveling (if you do)?

48 Hours in Steamboat Springs, Colorado in the Fall

image.png

Shane and I celebrated our 6 year wedding anniversary this weekend by packing up and making the 3.5 hour drive to Steamboat Springs. I’d actually never been to Steamboat before, but it’s been on my “Coloradocation list” ever since moving here. Since … [Continue reading]

Currently Life Is…

IMG_7832_thumb1.jpg

Hi friends! Yesterday started with another busy morning. I had to be at the studio around 8:30 to teach trx and spin, so as soon as I woke up at 6:30, I threw on some spandex, and walked to the gym to get a strength workout in. After my workout, … [Continue reading]

Nutrition Goal: Eat Veggies with Every Meal and Snack

image.png

Hi friends! YTP Boot Camp is in full force, with week 2 going strong! One fun component of YTP Boot Camp is that each week we have Nutrition Goals. Last week it was to eat a green leafy veggies, an orange, and a red veggie each days. This … [Continue reading]

Strength Training Workout for Runners

image.png

If you’ve been reading this blog for any length of time, you probably know I've come to just adore trail running. I go an average of 2-3 times per week and my mileage varies from 2-8 miles on each trip. Since kicking up my running routine, it’s … [Continue reading]

Do it Yourself 45 Minute Spin Class Workout

image.png

Good morning I hope you had a lovely weekend! Mine started on Friday afternoon when I closed my laptop for the day and treated myself to a manicure. I swear it didn’t look that Barbie-Doll-Pink on the nail sample thingy. It’s shellac, … [Continue reading]

Friday Favorites: Workouts, Brewing Kombucha, & All Things Fall

image.png

Hi guys! Happy Friday to ya. I’m glad you enjoyed yesterday’s TRX workout. If you try/tried it out, I’d love to hear how it went for you! This week went by SO quickly for me. I’m not sure why or how, but all the sudden it was Thursday, and in … [Continue reading]

Total Body Circuit TRX Workout {Make Your Body Your Machine}

image.png

Thanks for your kind words on yesterday’s post. A little deep, but it’s back to business as usual around here today, and I have a great TRX workout to share with you! Remember that time when I spent an entire post just gathering information from … [Continue reading]

Your Results Came Back Abnormal

image.png

Heads up: it’s about to get REAL personal up in here. It was January 31st, 2007, but I remember it like it was yesterday. I was in my final semester of college and was driving home from my final class that day – a 300 level communications … [Continue reading]

5 Ways to Increase EPOC aka Workout After Burn

image.png

Yesterday was one of those days where I felt like I ninja kicked it from start to finish. I’m a regular Monday Ninja Warrior. It’s kind of like an American Ninja Warrior, only 97% less bad ass. I mean, I know I wouldn’t want to mess with Kacy … [Continue reading]