A lot of times people think that in order to get slim we need more cardio and in order to tone we need use a crazy amount of heavy weights. Neither of those claims are all that accurate. It's good to switch it up and by using resistance bands you can challenge yourself, tone, and lengthen your muscles.
Heavy resistance band
Two 20lb dumbbells (15-30lbs)
50lb straight bar
10-15lb kettle bell
65lb kettle bell (50-65lbs)
Trap bar (add 50 lbs)
Leg curl machine
With this exercise begin as you normally would with bridges on the ground with the the resistance band above your knees, then go immediately into the abductions. Depending where you are on your fitness journey begin at 12 (or push yourself to start at 15) thrust up for 12 counts then open your knees for 12 counts. Continue this repetition counting backwards til you get to 1 bridge and 1 hip abduction.
Bulgarian split squat - 20lbs each hand - 15 each leg
Hip thrusts with band - 50lb straight bar (thrust then hip abduction) - after a single hip thrust use the counting sequence like we did in the warm up. (Example: 1 hip thrust then 1 abduction, 1 hip thrust then 2 abductions, 1 hip hip thrusts then 3 abductions... and so on until your last repetition is 1 hip thrust and 10 abductions)
Sumo goblet squat - 65lbs - 15-20 reps
Band kneeling hip thrusts - hold 10-15lb kettle bell
Trap bar deadlift (staggered stance) - 50lbs - 10 reps each leg
Hamstring curls - 35 - 50lbs - 20 reps
I personally like to end my workout with 20 minutes of cardio. If you still have it in you, give it a try!
Remember to track your weekly progress and share your results and photo's with us!
Workout brought to you by Jasper Cayajon
Post by Michele Maturo