You probably have seen mini resistance bands around the gym.  These small circles are light, inexpensive, portable and easy to use to get a super effective workout.   The colors indicate the level of resistance which vary by brand, but generally the green is the lightest resistance, red is medium and blue is the heaviest.  They can be used for cardio, stability and strength, including both upper and lower body exercises. The workout below focuses on your lower body, especially your glutes.

Adding a mini band to these traditional lower body moves increases the impact. Not only will your workout be more effective with the band because of the added resistance, it will also help with your form and prevent injuries.    Placing the band above your knees during squats helps remind you to push your knees out, which can prevent knee pain and injuries such as strains and tears to your knee's ligaments (like your ACL).  Using the band also helps activate your glutes, increases hip mobility and because of the constant tension the band creates, has been shown to be more effective than dumbbells in some exercises. 

Perform a dynamic warm up prior to completing these exercises.  Complete each exercise 10-12 times before moving on to the next.    Complete all three then rest for a minute before starting again and repeating for a total of three rounds. 

Squat

Start with a mini band positioned just above your knees and stand with your feet shoulder-width apart.  Push your hips back and bend your knees to lower your body as far as you can, driving your knees outward against the band's resistance.  Pause, then slowly push back up to the starting position.

Side Lying Leg Raise

Lie on one side with a mini band just above your knees. The arm closer to the floor should be bent to a 90 degree angle, to support your head or place your arm all the way out on the floor and rest your head on your arm (as pictured).  Your other arm should be brought across your midsection, elbow bent at 90 degrees and palm planted firmly on floor.  Contract your abs and lift your top leg up to the ceiling, keeping your hips stacked. Maintain tension on the band at all times. Pause 1-2 seconds before bringing the leg back down. Continue for 10-12 reps and switch sides.

Hip Bridge

Place mini band just above knees. Lie face-up with knees bent, feet hip-width apart, and arms resting at sides. Press into the heels of feet to lift hips up, squeezing your glutes and forming a straight line from knees to head. Slowly lower hips back down.  Repeat.

One Leg Hip Bridge

Remain in the hip bridge position, lifting one leg so your knees are still next to each other.  Squeezing your glutes and engaging your abs, lift and lower your hips while leg remains extended.  Repeat for 10-12 reps then switch legs.

Adding a mini band to traditional lower body exercises is not only a great way to add resistance, but it helps with your everyday performance by improving hip mobilization and glute activation.  Have questions about this workout?  Ask a trainer at LivRite!  Be sure to check out all of our great leg workouts. 

SEATED DUMBBELL SHOULDER PRESS 

The seated dumbbell shoulder press is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the chest and triceps.

The only equipment that you really need is the following: dumbbells and incline bench.

Step 1: Grab a pair of dumbbells and sit down on a upright bench (90-degrees). Rest dumbbells on your thighs.

Step 2: Begin exercise by bringing the dumbbells up to your shoulders... This can be done by quickly raising one leg at a time to assist in getting the dumbbells up to your shoulders (Do not try to just raise them up with just your arms).

Step 3: Dumbbells should now be just above your shoulders with palms facing forward and elbows perpendicular to the floor.

Step 4: Now, start exercise by taking a deep breath and then exhaling as you push dumbbells straight up above your head. Pause, then lower weight back down to shoulders and repeat.

Step 5:  Repeat for 3-4 sets of 10-12 repetitions.

Looking for more great shoulder workouts?  Check out our shoulder workouts exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

PLATE FRONT RAISEs INTO MARIO KARTS

Plate front raises into Mario Karts are an effective free weights exercise that primarily targets the shoulders and to a lesser degree also targets the middle back and triceps.

The only equipment that you really need for this exercise is the following: weight plates

Step 1: Grab a plate and stand upright with your feet shoulder width apart.

Step 2: Raise the plate up in front of your face

Step 3: Turn the plate from left to right  

Step 4: Bring the plate back down to the starting position

Step 5: This completes one repetition

Step 6: Repeat for 3-4 sets of 10-12 repetitions.

Looking for more great shoulder workouts?  Check out our shoulder workouts exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

FORWARD RAISE WITH STATIC HOLD 

The forward raise with static hold primarily targets the shoulders

The only forward raise with static hold equipment that you really need is the following: Dumbbells

Step 1: Stand with dumbbells in hand. Raise one arm to the side and hold this position.

Step 2: Raise your other arm straight out in front of you until it is parallel to the ground. Pause, then lower back down to the starting position.

Step 3: This completes one repetition

Step 4: Repeat for 3-4 sets of 10-12 forward raises 

Step 5: Switch arms when you have completed 10-12 repetitions

Looking for more great shoulder workouts?  Check out our shoulder workouts exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

 DUMBBELL LATERAL RAISE 

The seated dumbbell lateral raise is a free weights exercise that primarily targets the shoulders and to a lesser degree also targets the middle back and traps. 

The only seated dumbbell lateral raise equipment that you really need is the following: Dumbbells and flat bench.

Step 1: Grab a pair of dumbbells and sit at the end of a bench. Let dumbbells hang down at arm's length. Palms facing each other.

Step 2: Bend over at your hips until your torso is slightly above parallel to the ground. Back should be straight with a natural arch in the lower back.  Gaze should be looking a few feet in front.

Step 3: Begin exercise by raising arms straight out from your sides until they are in line with your shoulders, without moving your torso. Pause, then lower weight back down to starting position.

Step 4: Repeat for 3-4 sets of 10-12 repetitions.

Looking for more great shoulder workouts?  Check out our shoulder workouts exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!