Do you want to tone + tighten your body everywhere?
Would you like to be able to do your workout anywhere?
Whether I am at home, traveling or training my personal training clients; resistance bands are an excellent way to tone + tighten my body everywhere! I can get an upper body, lower body and core workout all done with these resistance bands and I only need a space as big as a 6′ x 6′ square. So grab your bands, or if you
need to buy some link here, resistance bands, and get ready for a do my Tone + Tighten Anywhere kind of workout! Take your bands into your family room to tighten your core, take them to your hotel room to tone your legs and/or take them outside to sculpt your upper arms. Literally, you can take these bands anywhere!
Tom and I were in Maui a few weeks ago and I brought my bands with me to get my workout done while on the road. I did take the bands outside a few times too to exercise in the beautiful weather, but my lighting was really bad, so I don’t have those pictures to share with you. But, I also did a workout while in my hotel room one morning as you will see by my workout below. The ease of getting a great workout accomplished in small space is quite evident by my hotel room workout. Therefore, it’s obvious to see that this workout is so flexible + portable, so the places are limitless to get exercising done!
Christie’s “Hotel Room” Tone + Tighten Workout
. . . . . or Anywhere Tone + Tighten Workout
Equipment: DynaPro Resistance Bands (these are truly my favorite bands)
Do: 3 sets of 15 reps. I love these bands because you can truly customize your workout with different strengths with single band vs. doubling the bands. Plus you can adjust these bands too with a “tightener” which is attached, to make the resistance harder or easier. Therefore, depending on what body part you are exercising and how strong that muscle is, will determine your level of resistance.
Tip: Keep your core tight the entire time while doing these exercises. Core tight means, abs tight and pelvic tilt which will keep your core engaged and protect your lower back.
❇️Squat to Overhead Reach
Grab the bands and place both feet about shoulder width apart on top of the band. Grab the handles and place at shoulder level while lowering into a squat position. Begin to lift from slowly a squat position while extending hands overhead and return to starting position.
Muscles worked: Quads, Glutes, Shoulders, Biceps
❇️Lunge to Overhead Extension
Grab the bands and step right foot forward feet apart on top of the band, with left foot behind. Grab the handles and place at shoulder level while lowering into a lunge position. Begin to lift from slowly a lunge position while extending hands overhead and return to starting position.
Muscles worked: Quads, Glutes, Hamstrings, Shoulders, Biceps, Back
❇️Side Inner/Outer Thigh Lift
Grab the bands and step both feet about shoulder width apart on top of the band. Grab the handles and place at hip level while lowering into a squat position. Begin to lift slowly right foot out to the side while keeping elbows bent and biceps engaged. Then slowly lower leg, using your inner thighs to return to starting position. Repeat on both sides.
Muscles worked: Quads, Glutes, Inner Thigh, Outer Thigh, Biceps
❇️Outward Booty Step
Grab the bands and step both feet about shoulder width apart on top of the band. Grab the handles and place at hip level while lowering into a squat position. Begin to lift slowly right foot out to the side and take a big step, while keeping elbows bent and biceps engaged. Then slowly using your inner thighs bring your left leg to join the right leg. Return to starting position by stepping to the left side and bringing right foot to join the left, that is one complete rep.
Muscles worked: Quads, Glutes, Inner Thigh, Outer Thigh, Biceps
❇️Bicep Curl + Sculpt
Grab the bands and place both feet about shoulder width apart on top of the band. Grab the handles and place at chest level while keeping a slight bend to your knees. Begin to lift the handles by slowly curling your biceps inward and then slowly return to starting position.
Muscles worked: Biceps, Shoulders, Back
❇️Tricep Extension
Grab the bands and step right foot on top of the band. Grab one handles and place behind your upper back with elbow bent. Begin to lift slowly the right hand overhead using your tripe muscles until a full extension. Then slowly lower return right hand back to starting position. Repeat on both sides.
Muscles worked: Triceps, Biceps, Shoulders, Lats
❇️Upright Rows
Grab the bands and step both feet about shoulder width apart on top of the band. Grab the handles and place at thigh level while keeping knees slightly bent. Then cross the bands and place handles in opposite hand. Begin to slowly lift with your elbows towards the ceiling, using your upper back muscles. Slowly lower hands to starting position.
Muscles worked: Quads, Upper back, Lats, Shoulders, Biceps
❇️Back Fly
Grab the bands and step both feet about shoulder width apart on top of the band. Grab the handles and place at thigh level while keeping knees slightly bent. Then cross the bands and place handles in opposite hand. Begin to slowly lift with your elbows moving outward to the side, using your upper back and lat muscles. Slowly lower hands to starting position.
Muscles worked: Quads, Upper back, Lats, Shoulders, Biceps
❇️Double the intensity
Many of the exercises, you can double the bands to create a stronger, more intense workout. Like the picture below, showing the single arm shoulder extension. Play around with the bands for different exercises and strengths (see the little black ball right below the handle, that changes the resistance) with the bands. You can really customize your workout to fit your needs.
Looking for more resistance bands workouts?
Here are a 4️⃣ more workouts where I have used the resistance bands. Just link on the picture below to view each workout.
Thank you to DynaPro for making a band that is so versatile for so many strengths + such light weight and portable I can take it with me anywhere!
Let me know if you do any particular exercises with your bands, as I would love to share your picture or exercise on my posts too!
Christie , “your personal trainer to help you Get Fit + Stay Fit”
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