December Workout of the Month – Resistance Bands (10-minute workout)

This month’s workout is going to be a quick one! In between shopping, baking, decorating and traveling working out often takes a backseat during the month of December. To remedy this, we’ve created a quick and easy workout routine you can do using just a couple of resistance bands! This piece of equipment is small and portable, and can easily be tossed in your suitcase and done anywhere from your relative’s home to the hotel to your kitchen. 

Here’s what you’ll need Body-Solid Mini Resistance Bands. Remember, the thicker the band, the more resistance it provides, so choose one that feels challenging but forcing you to strain which can reduce your range of motion. 

Here’s the workout:

To complete this workout set a timer for 10 minutes and repeat the circuit as many times as you can in that time. Give yourself 30-60 seconds to warm up by doing some jumping jacks or jogging in place then begin the circuit. You do not need to repeat the warm-up again after the first set. Complete 10 sets of each workout before moving on.

Warm-up 

Do gentle jumping jacks, or simply jog in place.

Band Pushups

• Holding the resistance band in both hands, place it behind your back. 
• Get into a pushup position with your hands about shoulder-width apart. 
• Keeping your lower back flat and hips in line with your shoulders. Lower yourself and keep your elbows close to your body as you descend.
• Repeat.

Roman Deadlift

• Stand on a resistance band and hold the ends in your hands. 
• Push your hips backward, keeping your back neutral and descending until you feel a stretch in your hamstrings. 
• Drive through your heels and return to the starting position by squeezing your glutes.
• Repeat.

Band Pull-Apart

• Hold the exercise band about shoulder-width apart held at chest height. 
• Keep your elbows locked and squeeze your shoulder blades together.
• Pull the band apart until your arms open 180-degrees without arching your back.
• Repeat.

Bent Over Rows

• Place one foot on the center of a resistance band and the other foot a step behind
• Bend over slightly, keeping your back straight
• Raise the band up to your chest
• Release and repeat

Squats

• Place the band around both legs just below your knees and shift your legs until they are shoulder-width apart.
• Lower into a squat position until your thighs are parallel with the floor and press upwards, keeping your back straight and clinching your glutes
• Repeat

That’s it! A quick easy workout you can do anytime, anywhere. Feel free to swap any of the exercises for your own preferred resistance band workout or to change up your routine.