Perfect Full Body Workout with Resistance Bands

At lunch, your co-workers are talking about this fun barre class they went to over the weekend. When you meet up with your friend for coffee, they talk about this awesome new workout guide they started. And your crazy ‘go to the gym 7 days a week’ friend can’t stop talking about all the gains she’s making from lifting weights.

Whew! Everyone is doing something different and you’re probably thinking “What’s going to work best for me?”

Getting healthy and fit can be very overwhelming. The best thing you can do, is try a little bit of everything and pick which one you enjoy the most. Along your journey, what you enjoy will probably change as you discover you want to challenge yourself in new ways.

If you’re just starting your fitness journey or have hit a plateau, a great place to start is with resistance bands. You can increase your strength, mobility, stability, flexibility, and cardiovascular and muscular endurance with them! Doing exercises with resistance bands is a great intro to doing movements in a safe manner before jumping into weights. If you already lift weights, using bands will challenge your muscles differently.

I love circuit training and adding exercises with resistance bands at the end of my lifting sessions to exhaust my muscles to failure and really feel the burn. While any circuit can be done with just your body-weight, I like to add a challenge with some resistance I want to share a full body workout that will leave your limbs feeling like noodles and make you feel like you’re standing in a puddle of sweat.

 

THE WORKOUT

• There are 3 circuits of 3 exercises
• Do 12 – 15 reps of each exercise of Circuit #1 (Repeat 3x)
• NO REST between each set of that circuit
• Once you complete Circuit #1, rest for 30 seconds
• Move on to Circuit #2 and #3 doing the same thing

	Exercise #1	Exercise #2	Exercise #3
Circuit #1	Bicep Curl	Side Raise	Donkey Kick
Circuit #2	Squat Press	Triceps Extension	Standing Chest Press
Circuit #3	Squat Jump / Row	Bent Over Fly	Upright Row

 

HOW TO DO EACH EXERCISE!

 

Circuit #1

Bicep Curl

Place band under your feet and hold one handle in each hand. You can either curl one arm at a time, or both together. Your preference!

Side Raise

Place band under your feet and hold one handle in each hand. Have a slight bend in your knees and lift each arm outwards to shoulder height (do not go higher)

Donkey Kick

If you’re kicking with your right foot, hold on to the handle with your left hand. Place your right foot in the other handle and secure. Adjust and hold on to any additional slack with your left hand for the appropriate resistance. Keep left hand (and any slack) secure on the ground and kick with your right foot. SQUEEZE the glutes at the top! Switch and repeat with your other leg.

 

Circuit #2

Squat Press

Place band under your feet, hold one handle in each hand, and hold at shoulder height. Squat down (go low!), then press through your heels to come up. As you come up, do a shoulder press by pushing your hands above your head. The come all the way back down to a squat and repeat.

Triceps Extension

Place band under your feet and give a little more slack to the side you’re doing the extension. Keep left hand at your side and raise right hand above and behind your head. Keep right elbow pointing straight up, then extend arm straight up, and squeeze at the top. Switch and repeat with your other arm.


Read the complete post here and learn how resistance bands can make enormous difference in your workout routine and maximize your strength training results:
https://www.dynaprodirect.com/resistance-band-full-body-workouts/

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10 Hacks to Make the Holidays Healthier

On a holiday morning, your first thought probably isn’t to pull out your resistance bands and get ready for a workout. When you start thinking ahead to dinner, you may want to consider what workout you can fit in your day, and how it will make your festive meal even better. Yes, just because you’re not thinking about fitness on a day of celebration, you probably won’t be able to stop remembering your indulgence the next day. This year, let yourself off the hook. Indulge with these tips in mind to enjoy your holiday to the fullest:

1. Forget the fast.

   We know the usual plan, skip big meals throughout the day so that you’re really hungry for dinner. Stop right there! Not only does skipping meals make you less hungry, it’s a bad habit for both your mind and body to learn this habit. Small meals throughout the day will keep you on a regular schedule, and prepare you for a full dinner.

2. Drink water throughout the day.

   Dehydration often shows itself with a lack of hunger. You know the feeling, when you haven’t eaten much all day and can’t understand why you’re not hungry. Prepare for a holiday meal by staying hydrated throughout the day, and you’ll avoid snacking before your favorite meal.

3. Work Out

   Don’t assume because it’s a holiday there isn’t enough time for a workout. Grab a few resistance bands and an exercise ball and create a 20-minute circuit you can do right at home. Perform squats, bicep curls, rows, and shoulder lifts with resistance bands, and make time for an ab workout with your exercise ball.
   A morning workout will get you ready and energized for those long family holidays, and remind you to stay motivated about your goals. You’ll even be more likely to make healthier choices throughout the day.

4. Plate setup.

   Yes, we have a strategy to our plate servings. Start out with the protein and veggies you’re going to eat. After you’ve filled up on nutrient-dense foods, serve yourself carbohydrates like stuffing, mashed potatoes, or even a biscuit. You’ll be able to enjoy your favorite foods, without becoming stuffed on carbs alone.

5. Bring an appetizer.

   Bring a cheese and crackers alternative by offering to bring an appetizer you won’t feel as guilty about. Try homemade hummus or a veggie platter with yogurt dressing. With more options to choose from, you’ll save yourself and other guests calories throughout the holiday feast!

6. Lend a helping hand.

   Want to avoid the appetizers altogether? Offer to help the hostess. Keeping busy will prevent you from casual snacking so you can save room for the main course. It will also keep you on your feet and moving throughout the day! You’ll see your Fitbit steps increasing rather than reminding you to move! You might not realize just how much work you’ll be doing moving around the pot filled with five pounds of potatoes.

7. Become your own bartender.

   Play bartender for yourself to cut out unnecessary calories, if you’re not skipping out on alcohol altogether. Choose seltzer and create flavors with fresh fruits and spices. Not sure what will be available? Bring your own signature cocktail to share so you can avoid added sugars and sodas, while giving everyone something to enjoy. If you give the host control over your liquid intake, you might end up consuming way more calories than you would have liked to.

8. Hold the toppings.

   Chances are you won’t skip dessert, and we don’t blame you. What you can do, though, is skip out on the extra whipped cream topping to your pie. Enjoy your favorite pie, and skip the additions as a small way to cut out heavy calories to your day. This applies to creamy dressings, sauces, and gravy too!

9. Plan ahead.

   Guilt is a common feeling after the holidays as we indulge more than usual. Plan and schedule your next day’s workout ahead of time, whether it is hitting the gym or an at home resistance band workout.
   Knowing you already have a plan of action will help you stay committed to it and avoid those unhealthy guilty feelings associated with food.

10. Enjoy!

    Yes, indulge and enjoy it! Holidays come once a year — if you have a slice of pie, take your time and slowly enjoy it rather than trying to see how much you can eat. (Think quality over quantity.) Eating slower will not only help you eat less, but will allow you to enjoy what you’re eating. By enjoying your favorite holiday treats in moderation you can create healthy eating habits.

Source: https://www.dynaprodirect.com/10-healthy-holiday-hacks/

10 Reasons Why Resistance Bands Will Literally Change Your Life

The benefits of resistance bands will blow your mind. Here’s what you need to know! It’s the latest fitness trend for a reason — resistance bands will change the way you work out, forever! There are all different kinds of resistance bands, but there are variations of band training that you should consider incorporating into your workout routine — STAT. Start with standard resistance training bands, and mini bands! There are endless perks to using these precision training tools in your workout routine. The best part? They’re super portable, so you can use them at home, on a trip, in the office, or at the gym. Our DynaPro Direct bands are high quality, since the last thing you want is a band breaking when you’re breaking a sweat. The standard and mini bands come in different levels of resistance, respectively. Even if you’re just starting out, it’s smart to grab a set so you can vary the levels of resistance you’re working with. Here are the top ten reasons why resistance band junkies will never stop:

1. You don’t have to learn new skills to use them:

   Resistance bands will do whatever you want them to do! There’s no need to go crazy trying to develop a brand new workout routine to use them. You’ll be able to incorporate the bands into the workout routine you know and feel comfortable with.

2. You can get fit while you’re at work:

   Resistance bands, specifically mini bands, are the perfect tools to keep in your desk drawer at the office. You can wrap the band around your legs to stretch or work your muscles while you’re sitting at your desk, and you can also get in a quick arm workout that will relieve the tension and stress that’s been building up the entire day.
3. 

   You can be adventurous with your bands:

   Bring your bands with you to the beach or take them with you on a hike! You can even wrap a band around a tree to stabilize the band as you push and pull. Possibilities are endless, and since they’re so portable, you can really get creative with how and where you use them. It adds a fun twist to toning up, since you wouldn’t necessarily bring heavy weights along with you when you’re working out on-the-go.

4. You’ll notice results:

   Resistance bands are simple, but the benefits the bands have on the human body are far from mundane. Your muscles will become stronger, more stable, and your range of motion will increase along with your flexibility.

5. You will feel better in the morning:

   Sometimes, it’s daunting to think about getting in a full body workout at the very beginning of the day. But since resistance bands are smaller in size, you can keep some right in the drawer of your nightstand. In the morning, you can use the bands to get in a quick pump or stretch and get that blood flowing before your day starts. You’ll get addicted to doing that.
6. 

   You’ll take them everywhere you go:

   Pack the bands in your purse or in your suitcase to get a quick pump in before hitting the beach or an important social event. You’ll appreciate the ten-minute tone-up right at your fingertips.

7. You’ll ditch your partner:

   Not in a bad way, but you won’t need a workout buddy anymore! There’s no reason to feel unsafe if you don’t have a spotter — like you would if you were lifting — though it’s extra fun and motivating to work out with a partner who shares the same fitness goals.

8. You’ll save money, lots of it:

   Hello, bank account that isn’t depleting! It’s important to change up your fitness routine in general, but you’ll find that using resistance bands is fun and effective enough to cut back on splurging for pricey classes or heavy lifting equipment. Once you know how to use the simple bands (and master the different techniques!) you’ll be able to cut back on personal training sessions, too.
9. 

   You’ll tell all of your friends about it:

   You’re going to have such a fun time working with the bands and enjoying the results, that you’ll want to blast your success on social media and encourage your friends to try it, too. There’s a huge community on Instagram that uses the bands regularly, so it’s fun to share your techniques and inspire others who love the bands, too.

10. You’ll punch muscle memory in the face:

    When working out, it’s important to not do the same workout every day, over and over again. You won’t build as much muscle that way! By incorporating resistance bands into some of your favorite moves, you’ll trick your muscles without feeling like you’re doing anything that different. That’s less work, and better results for you!

Professional Grade Multi-level Resistance Bands

Source: https://www.dynaprodirect.com/10-resistance-bands-benefits/