Low-Impact, 30-Minute Band or DB Workout w/ Trainer Maya 11.10.20
Small Apparatus Workouts • 34m
Two 8-minute blocks: 1st block is upper body and 2nd is a lower body block; followed by a short core circuit.
Equipment - Bands (DB/Water Bottle IF no bands)
Upper Body Block -
a) Chair Banded Chest Press - Band wraps behind chair (or Floor DB Chest Press) x 8
b) Banded Bicep Curls - stand on band (or use DBs instead) x 8
c) Banded Bent-Over Tricep Kickbacks - stand on band (or use DBs instead) x 8
d) Band Pull Apart (or DB Bent-Over High Rows) x 8
Lower Body Block -
a) BW Squat to Calf Raise w/ Floor to OH Reach (Tougher Variation: Banded - stand on band, hands at shoulders holding the band - to OH Press) x 8
b) Chair-supported Toe Raises (Single or Both legs) x 8 or 8/side
c) Chair-Supported Single-Leg Stand w/ Opp. Leg Abduction R x 8
d) Chair-Supported Single-Leg Stand w/ Opp. Leg Abduction L x 8
Core Circuit - (:30s each x3)
a) Standing Same Side Elbow to Knee Crunch R (knee and elbow meet around waistline, then open up tapping foot on floor and reach arm overhead)
b) Standing Same Side Elbow to Knee Crunch L (knee and elbow meet around waistline, then open up tapping foot on floor and reach arm overhead)
c) Seated Alt. Knee Lifts on Chair (w/ arms forward)
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