These fantastic five exercises are perfect to do at home, all you need is a resistance band. Make the most of the sun, boost your vitamin D and take it outdoors! 

 

Tricep Push Downs.

This will target the backs of the arms and help battle bingo wings.

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x 3 Sets of 15 Repetitions

  • Start with your elbows tucked into your ribs and gently tuck your chin in, eyes 45 degrees towards the ground.
  • Keep your abs braced.
  • Extend your arms towards your bottom and squeeze the triceps, keep the elbows tucked in and keep the joint slightly bent.
  • Return to the original position.

Standing Row.

This is a fantastic corrective exercise for poor posture. It strengthens the muscles in the back and core, which can help alleviate back pain and improve posture. It will also target the dreaded back fat..

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x 3 Sets of 15 Repetitions

  • Start by planting your feet and bracing your core. Gently hold the band and extend the arms forward to 90 degrees.
  • Squeeze the shoulder blades and draw the elbows towards the ribs with a focus on engaging the muscles in the upper back.
  • Pause and feel the muscles contract and return to the original posture. Try not to let the shoulders slump forward and keep the chest proud throughout the exercise.

Standing Chest Press.

This is fantastic for targeting the tops of the shoulders, triceps and chest muscles.

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x 3 Sets of x 15 Repetitions

  • Choose either a split stance (as pictured above) or plant the feet slightly wider than hip distance. Work where you feel comfortable!
  • Brace the abs and keep the chest proud.
  • Gently grasp the band and hold in the mid-line of the chest.
  • Exhale and push the band forwards, squeezing the muscles in the chest, shoulders and triceps, keep the elbows slightly bent.
  • Return to the original position, do not let the band pull you back or force the shoulders past where they feel comfortable. Maintain a stiffness in the core and keep your body upright.

Bicep Curls.

Perfect for targeting the biceps.

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x 3 Sets of x 15 Repetitions

  • Wrap the band underneath the feet and find a comfortable stance.
  • Gently grip the band and tuck the elbows in to the ribs.
  • Keep the abs braced and chest proud.
  • Raise the arms up towards the sky and squeeze the biceps.
  • Control the movement and return to the original position.

 

Standing Front Raise.

This exercise is perfect for hitting the tops of the shoulders for a strong, lean and stable upper body.

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 x 3 Sets of 15 Repetitions

  • Wrap the band underneath the feet and gently grasp the band. Keep the chest proud, eyes uplifted and core braced, palms face together.
  • Raise the band to 90 degrees, maintaining a slight bend in the elbows and keep the hands facing towards the ground. Do not lift the band any higher than the shoulder.
  • Control the movement on the way down by bracing the core and return to the original position.

 

 

You could try these exercises as a 5 exercise mini circuit or one after the other.  Aim to do this sequence  2 or 3 times per week and mix and match with a lower body workout and some HIIT training for maximum results….

Keep your eyes pealed for our HIIT workout coming soon…

By Kirsty Watling

Personal Trainer and Sports and Rehabilitation Expert at Body Care Plus.1533887_132677986901143_1241137726_n

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