Full-body workout using resistance bands, as demonstrated by this expert trainer, targets and fortifies every muscle in just five exercises.
### Full-Body Resistance Band Workout: A Holiday Fitness Solution
Get ready to strengthen every major muscle group with a full-body resistance band workout, perfect for the holiday season. This workout, shared by Ingrid S. Clay, a trainer from Chris Hemsworth's fitness program, Centr, is designed for home or travel training.
The workout consists of a series of exercises that target different muscle groups. Start with a light resistance band and increase as your confidence in form improves. Adjust rest and reps as needed for a greater challenge.
Here's a breakdown of the exercises:
1. **Banded Chest Press**: Anchor the band at chest height and press it forward with both hands, aiming for 10-12 reps. This move targets the chest.
2. **Banded Rows**: Anchor the band at shoulder height and pull it towards your chest, again aiming for 10-12 reps. This exercise targets the lower back, mid back, and biceps.
3. **Banded Shoulder Press**: Hold the ends of the band in each hand and press upwards, aiming for 10-12 reps. This move targets the shoulders.
4. **Banded Bicep Curls**: Hold the ends of the band in each hand and curl your arms, aiming for 10-12 reps. This exercise targets the biceps.
5. **Banded Tricep Extensions**: Hold the band in one hand and extend your arm behind you, aiming for 10-12 reps. This move targets the triceps.
6. **Banded Leg Curls and Extensions**: Anchor the band and curl or extend your legs, aiming for 10-12 reps. This exercise targets the hamstrings, glutes, and lower back.
7. **Banded Squats**: Wear the band around your legs at knee height and squat, aiming for 10-12 reps. This move targets the quads, glutes, and lower back.
A notable move is the reverse lunge into overhead press, which targets the glutes, quads, and shoulders. Another effective exercise is the stiff-leg deadlift, which targets the hamstrings, glutes, and lower back.
For a more challenging workout, aim for two to three rounds of each exercise. Remember to rest as needed to maintain proper form.
The resistance band set used in the video costs $30 from Centr and includes a three-month subscription to the app. Alternatively, you can start with an affordable alternative resistance band kit from SPRI, which is currently reduced in Amazon's Black Friday sale.
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Engage in this full-body resistance band workout, rooted in science and designed for health-and-wellness during the holiday season. As you progress, remember to incorporate fitness-and-exercise moves like the banded chest press, rows, shoulder press, bicep curls, tricep extensions, leg curls and extensions, squats, reverse lunge into overhead press, and stiff-leg deadlift into your home or travel workout routine. Coupled with a nutritious diet, these workouts can contribute to maintaining optimal physical fitness.
