Band Mania Workout

Equipment: Exercise band
5 minute jog/walk warm up

"15 up 15 down" technique: Start with 15 push-ups, then immediately do 15 sit-ups. Without rest, continue this repetition with 14 push-ups, 14 sit-ups, 13 push-ups, 13 sit-ups, etc... counting all the way down to one. (We ended up going down by 2’s when we reached 10)

bands, shoulder width apart, palms down.

8x Reverse biceps curl hold last up
8x Shoulder press (make sure not directly above head, slightly forward of face)
8x Combo

Feet move wider for squats, toes forward for balance, band under feet and brought to shoulder height palms wide and forward. Works medial delts.

8x Press up (from shoulders to band at top of head, not full arm extension).
8x Squat
8x Combo (squat while pressing up)
8x Feet together squats (stresses outer quads)
8x Hips side to side feet together squats (right-up-left-up, count a right and left as one)

Step wider, toes forward,

8x Squats
8x Squats, rise on toes in up position
8x Squats, hold low on last one
8x Toe taps to tempo

Stay low

8x Heel taps
8x Squats

Turn out feet to plie (focuses on inner thigh, glutes)

8x Plie

Raise right heel high

8x Plie

Change heels

8x Plie

Heels down

8x Plie regular

Lay on ground back flat, knees bent. Open arms wide, elbows bent

8x Pec flies, hold together at top on last one, turn palms down to feet
8x Chest press (shoulders come off bench, elbows straighten and come close at top of move)

8x Combo press/fly end with hands in down press position.

Keep hands near clavicles, palms down, raise elbows until they point at your hips. Keeping upper arm in place, bring dumbbells to your knees. Then raise straightened arms up to sky, back to knees, fold at elbows, bringing hands back to chest. Don't let upper arms point to floor during mvmt. This works triceps.

8x Triceps scoop
16x Single arm triceps

Lie on your stomach with arms one on top of the other so that your forehead can rest upon them. Bend your legs up and bring your heels together (like a butterfly) so that your knees are facing slightly outward in opposite directions. Also, make sure the feet are flexed so that they are pointed toward the ceiling, not the wall.

Now, very slowly lift the legs and thighs up off the floor, pressing the heels to the ceiling. Depending on the strength of the lower back, some may be able to lift higher than others. That's okay, as long as they are lifting the heels to the ceiling.

Also, make sure to cue them to keep their head resting on their arms to keep the spine in neutral alignment. Looking up and around will prohibit them from getting the most out of the exercise and may actually cause some lower back discomfort.

Perform 3-5 sets of 8, resting for about 20-30 seconds in between sets. At the end of the set, make them hold it and pulse for 8-16 count and they will be GROANING!!!!
Get a drink, grab a band, go to one side of the room and tie band around ankles, feet shoulder width apart, no further. Tie in bow so they don't trip, keep band flat or it hurts.

Side squats. Have the students side step through the rows,like a step touch with a squat, for abductors.

Other side.

Walk deep. Have them walk across taking deep steps for hip flexors.
Walk wide. Have them walk with feet wide like a sumo wrestler for abductors and laughs. If they are rubbing their hips, they are done. If not,
Side shuffle. Have them shuffle sideways high and quick, both sides. Lose the band.
Walking lunges across aisles. Great for glutes and upper thighs.

Version one, lunge, step feet together. Other leg.
Version two: step from one lunge directly into the next.
Version three: lunge low, rise while kicking slow mo with heel waist high.

Laying down, both knees bent, on toes, hips still high.
8x Hip raises.

Stay curled in, hips up, raise a leg to sky, ankle flexed.
4x Hip raise, pressing heel to sky. Switch legs. Serious burn on hips and core!

Raise feet off floor.

16x Hips up, down. Low abs.
8x Hips and shoulders up.