7-move Holiday Hustle
7-move holiday hustle workout
No doubt about it, the holiday season is BUSY BUSY BUSY. No time to make it to the gym? We got ya covered! This quick 15-minute workout will not only help you burn those extra holiday calories, but keep you sane amongst the holiday bustle! No excuses when you can get it done this fast!
All you need is a resistance band with handles! Go through this workout in the order listed below, back-to-back with no rest, for a total of 3x - you’ll get a nice full body burn!
Move 1: Front Rack Banded Squats
Place the band under the middle of your shoes and stand with feet hip width apart. Hold the handles above your shoulders, palms facing front. Pack your shoulder blades in your back pocket and brace your core. Push your hips back and allow your knees to bend, like you’re sitting down in a chair. Pause at the bottom and then push up through your heels back to standing position.
Complete 12 reps!
Move 2: Bentover Band Rows
Place the band under the middle of your shoes and stand with feet hip width apart. Push back your hips and get into a bentover position. Keep your back flat, core tight and ensure the load is in your glutes. Hold the band at the handles as shown, or half way down from the handles to increase difficulty. Draw your elbows back and squeeze between your shoulder blades, performing a row.
Complete 12 reps!
Move 3: Push Ups with Resistance
Get into a push up position, hands just outside the shoulders and core tight. Place the ends of the band under your hands, with the band wrapped tightly around your upper back. Perform one push up. Drop to knees to modify.
Complete 12 reps!
Move 4: Sumo Squat & Upright Row
Stand with feet wider than hip width. Place the band on the ground under the middle of your shoes, handles laying outside each shoe. Pick up the band in between your feet. Push hips back as you sit into a wide squat. Keep chest up. Push through heels back to top and squeeze glutes, while drawing your elbows up toward your shoulders performing a row at the same time.
Complete 12 reps!
Move 5: Band Pull Apart
Get into a hip width stance. Grab the band just inside the handles. Raise arms up over head. Pack your shoulder blades. Begin to pull apart the band, squeezing your shoulder blades together. Keep elbows soft and shoulders down away from your ears. Adjust your grip on the band to make it harder or easier!
Complete 12 reps!
Move 6: Reverse Lunge with Band Curl
Place center of band under your R foot, standing with both feet hip width apart. Hold the handles. Take your left foot back as your drop into a lunge position. Press up through your R heel to standing. Once standing, perform one bicep curl. Make sure to complete reps on both sides!
Complete 12 reps!
Move 7: Overhead Band Press
Get into a split stance. Place middle of the band under front foot. Press both handles up over your head, maintaining a tight core. Slowly lower elbows back to 90 degrees, then repeat.
Complete 12 reps!