I created this simple upper-body routine for a very dear friend who asked me some tips for exercising from home. As many of you, she is time-poor and needed a quick and easy routine to keep her active when she couldn’t make it to the gym. I used resistance bands because they are fairly cheap and easy to store. Also resistance bands are great because they make you work on both phases of the movement (concentric and eccentric). Keep in mind that you must control the band on the way back (which requires a good core engagement) otherwise it will pull you out of balance.
Preparation:
- Tie a resistance band to a poll/handrail (anywhere higher than your height) to perform the first four exercises. Move away from the anchor point to increase the challenge.
- For the last two exercises, all you need to do is to step on the bottom part of the band to create the necessary resistance.
The workout:
- Straight lat pulldown – perform 12 reps. Keep your arms straight.
- Half-squat row – perform 12 reps. For more challenge go lower on the squat.
- Single arm chest press – perform 10 reps per side. Keep elbows at shoulder level.
- Overhead tricep extension – perform 15 reps. Keep elbows close to your head.
- Bicep curl – perform 12 reps. Keep elbows close to your body.
- Shoulder press – perform 10 reps. You may do a mini squat to help you extend the arms completely.
Work in a circuit and repeat it from 3 to 5 times:)