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LOWER BODY WORKOUT

Woohoo, IT’S LEG DAY! the greatest day of the week. 😉 I’m excited for you to try our newest leg workout, the 30-minute lower body band workout. This workout only requires resistance bands and mini bands which means that you can do it anywhere!

Before we get into the workout let me introduce you to our newest favorite website… iHerb.com! iHerb carries over 30,000 natural products (!!) and ships to over 150 countries. You’ll see some of our favorite fitness products in this post (including the Mini Loop Bands and Performance Resistance Bands) but they also carry ingredients that we use weekly in our food prep like Oat Flour and Quick Cooking Oats.

Best of all, new customers will get a discount off their first iHerb order with no minimum purchase by clicking here.

Now, let’s get back to the workout! It’s time to sweat.

This workout contains ten exercises which are to be performed for one minute each and completed a total of three times. You can do this as a circuit workout (meaning you go down the list of exercises before repeating) or you can complete three rounds of each exercise before moving on to the next listed exercise.

There are no breaks listed in this workout, but feel free to take them as needed but try to keep moving!

EQUIPMENT NEEDED

Resistance bands and mini bands are great for travel and a perfect addition to your home workout space without taking up much room.

MINI LOOP BANDS

  • Our favorite Mini Bands are the Sports Research Performance Mini Loop Bands (found on iHerb here). This set includes 5 different bands (with different levels of resistance) and a travel-size mesh bag.

PERFORMANCE RESISTANCE BANDS

  • Our favorite Resistance Bands are also the Sports Research brand. We ordered ours on iHerb and couldn’t wait to test them out! This set comes with 5 resistance bands (for different levels of resistance), 2 foam handles, 2 ankle straps, door anchor, and a mesh bag for easy storage or travel.

30-MINUTE LOWER BODY BAND WORKOUT

KNEE RAISES

SET UP: Using the resistance bands, set the door anchor at the bottom of the door and attach the resistance band from the anchor to the ankle straps. PERFORM: With your back to the door, stand 3-4 feet away. Raise one leg at a time until parallel with the floor. Alternate legs for one minute. Be sure to engage your core and keep your back and head straight.

REVERSE LUNGES

SET UP: Using the resistance bands, set the door anchor to the top of the door. Attach the resistance band from the anchor to the handles. PERFORM: Face the door with a handle in each hand and step back 2-4 feet. Step back as if doing a regular reverse lunge (but while holding onto the handles keeping your back and head straight). Lower your body until your legs are bent around 90 degrees. Alternate legs and repeat for one minute.

BUTT KICKS

This is your cardio interval. Keep your back and chest up and literally try to kick your bottom with your feet. Move as quickly as possible.

HAMSTRING CURL

SET UP: Using the resistance bands, move the door anchor back to the bottom of the door and attach the ankle straps again. PERFORM: Lay on your stomach 3-4 feet away from the door (facing away from the door) and bend your knees so that your heels are above your bottom. Repeat for one minute.

GLUTE KICKBACKS

SET-UP: Keep the door anchor secured to the bottom of the door. PERFORM: Attach the ankle straps around your feet. Face the door on your hands and knees. Extend one leg back and up until parallel to the floor. Alternate legs for one minute.

JUMPING JACKS

Here’s your next cardio blast. Do one minute of jumping jacks.

LATERAL LEG WALK (MINI BAND)

Switch to the mini band and place it below your knees. Walk to the side in a slightly squatted position. Repeat for one minute while keeping tension on the mini loop band.

SQUATS (MINI BAND)

Place the mini band right above your knees. While keeping your chest and head up perform a regular squat. Repeat for one minute.

MARCHING GLUTE BRIDGE (MINI BAND)

First, say hi to Rambo who didn’t want to move for any of my pictures! I could have cropped him out but he’s pretty cute so he can stay. 😉

Place the mini band above your knees and lay down on your back. Lift your hips off the ground until they are in a straight line with your upper body. If you want to march, lift one leg up while keeping your hips off the ground. Switch legs like you are marching. Repeat for one minute.

PLANK

Hold a plank for one minute. Remember to engage your core tight and do not sag or bend (keep a straight line!). RELATED: How to do a Plank

WAYS TO INCREASE INTENSITY

  • Use a heavier band/resistance
  • Lower band to ankles instead of knees (mini bands)
  • Use two bands, one above your knees and a lighter one on your ankles (mini bands)

Working out is only part of living a healthy lifestyle. What you put in your body as far as food and supplements is just as important, if not more! Below are some of our resources for clean eating recipes and supplements.

CLEAN EATING RESOURCES

  • How to Get Started with Clean Eating
  • The Most Popular Clean Eating Recipes

SUPPLEMENTS

We are often asked which supplements we use. Below is a list of the supplements that we use daily.

  • PREWORKOUT – Caffeine gets a bad rap but when used in moderation and when consuming the right kind of caffeine, it can be a great addition to living a healthy lifestyle. One of our favorite pre-workouts is the Vega Sport Sugar-Free Energizer. It’s hard to find a pre-workout with clean ingredients but this one fits the bill! Our favorite flavor, the Strawberry Lemonade, is made with real plant-based food ingredients, and no added sugar!
  • PROTEIN POWDER – We’re also pretty picky about the ingredients in our protein powder. We’ve been using NOW Grass-Fed Whey Protein Powder for a few years now and love it. It’s rBGH and antibiotic-free, soy-free, and concentrated from pure milk collected exclusively from grass-fed cows. We typically order the unflavored protein and then add in different ingredients to flavor it ourselves. Our favorite is to add ½ an avocado and frozen blueberries! Another great option is ½ frozen banana and 1 TBSP peanut butter.
  • FISH OIL – Fish oil is another supplement that we’ve been taking for years. Omega-3s have been shown to support brain health and a healthy heart. We love the Nordic Naturals brand because they contain no artificial colors or flavors. They are also wild-caught with no fishy aftertaste!

Don’t forget to take advantage of your discount on your first iHerb order by clicking here.

4

Travel-Friendly, 15-Minute Mini Resistance Band HIIT Workout with adidas

This is a sponsored post in partnership with adidas. All words and opinions are my own; thank you for supporting Nourish Move Love, making the content you see on this blog possible.

This travel-friendly, 15-Minute Mini Resistance Band HIIT Workout can be done anytime, anywhere!

If you’re anything like me, your summer weekends are jam-packed with road trips, travel, and adventure.

Whether it’s an hour trip to the lake house, or a 4-hour flight to California for one of my husbands beach volleyball tournaments; it’s easy to let travel derail your fitness routine.

Enter this 15 or 30-Minute Mini Resistance Band HIIT Workout that can be done wherever your summer adventures take you.

And because I’m passionate about fitting fitness into your daily life, I’ve teamed up with adidas to share 5 tips to stay active while traveling. One of which includes packing a mini resistance band so you can do this 15-Minute Mini Band HIIT Workout.

If you’re having trouble viewing this Mini Band Workout, try turning off or pausing your ad-blocker. If you prefer, you can watch this Resistance Band HIIT Workout on Youtube here.

Whether you’re working out lakeside at the cabin, or in your hotel room — this total body resistance band HIIT workout is a quick and effective way to stay on track with your fitness routine.

I’m using a medium-strength resistance band in this video, which is usually the band I travel with. But I like to have a variety resistance bands, from light to heavy, at home. If you’re in the market for a mini-loop resistance band, this 5-pack on Amazon is under $10!

The Workout: 15-Minute Mini Resistance Band HIIT Workout

This 15 or 30-Minute Mini Resistance Band HIIT Workout is composed of three circuits. Each circuit includes resistance band strength training and HIIT cardio exercises. All you need is a mini loop resistance band to complete this workout.

Perform the number of repetitions listed next to each exercise below in Circuit One, AMRAP {as many rounds as possible} in 5 minutes. Repeat this format for circuits two and three.

Complete one round of this workout for a 15-minute, total body workout; or complete two rounds for a 30-minute workout.

Circuit 1:

  1. Bear Crawl Straight Arm Tricep Taps {12 reps}
  2. Curl + Press + Reverse Lunge {12 reps, 6 per leg}
  3. 2 Squat Steps + Burpee {10 reps}

Repeat x 5 minutes

Circuit 2:

  1. Squat + Donkey Kick {12 reps, 6 per leg}
  2. 2 Squat Steps + 2 Jacks {10 reps}

Repeat x 5 minutes

Circuit 3:

  1. Hip Hinge + Row {right, 6 reps}
  2. 3-Count Mountain Climbers {no band, 10 reps}
  3. Hip Hinge + Row {left, 6 reps}

Repeat x 5 minutes

Bear Crawl Straight Arm Tricep Taps

Curl + Press + Reverse Lunge

2 Squat Steps + Burpee

Squat + Donkey Kick

2 Squat Steps + 2 Jacks

Hip Hinge + Row – Right

3-Count Mountain Climbers {no band}

Hip Hinge + Row – Left

5 Ways to Stay Active While Traveling

  1. Pack a mini-loop resistance band in your suitcase. This lightweight, travel-friendly, mini band easily intensifies bodyweight workouts. Therefore, all you need is 15-minutes for a good burn!
  2. Pack your favorite sneakers. Pack a versatile pair of training shoes that double as the perfect accessory to your athleisure travel wear. For me, it’s these Adidas Crazy Train It Sneakers.
  3. Walk to everything you can. Use those sneakers you packed to get an authentic feel of the place you’re visiting! Walk to and from your activities and meals.
  4. Make a coffee run. Literally run to get your daily cup of joe. There’s nothing better than starting your day with some fresh air, movement and coffee. So find a local coffee spot, lace up your sneakers, and start your day with a coffee run.
  5. Schedule at least one fun group activity. From hikes to pedal pubs and paddle boards there’s usually always an activity service available to help you actively explore the local scene; getting your entire travel group active.

Wearing adidas

This is a sponsored post in partnership with adidas. All words and opinions are my own; thank you for supporting Nourish Move Love, making the content you see on this blog possible

And this post does include affiliate links to mini resistance bands. I do make a small commission for products purchased using these links. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

The use of resistance bands during training has become quite popular lately because of the numerous benefits these bring to the table. Resistance bands are much more cost-effective than other types of gym equipment, they provide adjustable resistance that’s based on fitness level, they can make familiar exercises more challenging and they deliver a thorough, whole-body workout.

If you’ve never worked with a resistance band before, you may face some difficulties in terms of getting started. The following workouts videos focus on this simple and effective piece of equipment, giving you a very good idea about how exactly resistance bands should be used.

SparkPeople 20-Minute Resistance Band Workout

This one is great because the SparkPeople routine lasts just 20 minutes. This is a strength and flexibility training that works on all of the major muscle groups. The routine is suitable for both beginners and individuals having some resistance band workout experience.

Because the routine is low-impact, it’s suitable for individuals that have trauma or that are recovering from sport-related injuries. Do a good warm up before getting started!

Men’s Fitness Full Body Resistance Band Workout

The Men’s Fitness resistance band workout is another excellent pick. It consists of six exercises that have to be completed in three rounds with 30 seconds of rest between each of the rounds.

The exercises included in this routine are band thrusters, bentover rows, resisted pushups, reverse flye, monster walk and split squat. The workout involves all of the major muscle groups and it’s easy on the joints. Suitable for both beginners and intermediate exercisers, the routine is classified as a strength training opportunity.

Lacey Stone’s 10 Minute Resistance Band Workout

Lacey Stone is a celebrity personal trainer and she’s put together a 10 minute resistance band workout that’s available for free. This workout classifies as a cardio routine that will enable you to burn fat quickly and efficiently.

The routine works the whole body but since it’s a cardio workout, it comes with a slightly bigger impact than the previous entries in the list.

Sculpt Sexy Arms Resistance Band Workout

As the name suggests, this workout video developed by Brynn Jinnett focuses on one problem area. Though the use of the resistance band will involve mainly the muscles in the arms, the workout is also great for upper body and core strengthening.

This is a brief exercise and form is crucial for getting results. The knees should remain slightly bent at all times and you should focus on keeping your spine in the neutral position.

7 Easy Resistance Band Moves

The 7 Easy Resistance Band Moves is a great video for people who are just getting started with a resistance band and the ones that are currently out of shape. The plan is easy and it focuses on strength training to shape up the muscles and increase your flexibility.

This workout is developed by certified personal trainer Jaclyn Emerick and as the name suggests, it focuses on seven basic moves. These engage all of the major muscle groups and you need only a resistance band to perform the exercises.

20-Minute Resistance Band Workout

Here’s another 20 minute workout video that will strengthen your body head to toe. The routine consists of four combination moves that have to be performed in a sequence for a period of 20 minutes. Do all of the moves back to back and without taking a break. When you’re done with the entire sequence, take a short break and repeat from the start.

The exercises are basic and form is once again crucial. Because the routine is really simple, it’s suitable for beginners. The workout is also effective enough to engage people that are in a good physical shape and the ones that have prior experience with resistance bands.

Home Upper Body and Chest Workout Routine

The final resistance band workout suggestion is great for the guys who want to work on the chest, arm and upper body muscles. Some of the exercises will involve the lower back and the ab muscles.

The best aspect of this video is that it features modifications that enable you to make the workout easier or more difficult, depending on your current fitness level and individual goals.

Getting the Best Resistance Band

All of these great videos have one thing in common – they require the use of a high quality resistance band. It’s a good idea to buy a set like the Flex Active Sports set of five. Having multiple resistance bands will enable you to modify the difficulty level and keep on making progress with the same exercises.

6 Resistance-Band Exercise Moves to Boost Overall Strength

If you’re ever stranded on a desert island, a resistance band should be your first choice of workout equipment. First, it can travel anywhere. A band can also add a strength challenge to your go-to bodyweight moves. It’s versatile enough to work for beginners and pros, and there are certain exercises you can only do with this tool—including three of the muscle-builders here. Nike Master Trainer Flor Beckmann designed this combination of exercises to hit every major muscle group, which will help improve your overall strength and better your range of motion.

When you’re choosing your band, know that these big loops typically come in different colours to indicate varying levels of tension, though thickness is an easy giveaway: the thicker the band, the more tension it gives. And if you only have one band to work with, no sweat. Adjust your grip (moving your hands closer together or further apart) or anchor point (moving the anchor higher or lower) to find more or less resistance.

Do these six moves from Beckmann as a warm-up to any strength session, or knock out 2 or 3 sets of 10 reps for a quick do-anywhere workout. Don’t have a big loop? You can sub in a handled resistance band.

How to Use Resistance Bands: 20 Exercises to Try

You want to lose that extra weight that you’ve been carrying around. You don’t know what you can do at home or in the office to shed some weight. Resistance bands give you a new way to workout and lose the weight, as well as tone up for a more defined muscular physique. They will target places on your body that can stabilize muscles that you don’t normally use.

20 Exercises for Resistance Bands

The exercises that we are going to list are all for resistance band work outs. Start slowly, but pick a few exercise options that you are more comfortable with, or that target specific areas that you want to work on. This way, you can create a custom resistance band workout that suits your body and health goals.

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Resistance Band Bicep Curl:

Exercise instructions:

  • Make sure you are standing with your feet on the resistance band. Hold one end in each hand, with your arms fully extended, palms facing forward.
  • Slowly curl hands up towards shoulders, and squeeze biceps. Keep elbows tight to the sides of your body.
  • Lower your hands to starting position.

Resistance Band Bent-Over Row:

Exercise instructions:

  • Stand on the resistance band, but feet should be about hip-width apart. Hold one end in each hand by sides, your palms should be facing in towards each other. Knees need to be bent just slightly. Back should be flat, with arms straight, and hands under shoulders.
  • Bend your elbows to pull the resistance band to your chest, keep elbows close to body.
  • Slowly straighten your arms and lower your hands to starting position.

Ankle Jumping Jacks: 20 reps:

Exercise instructions:

  • Put bands around ankles.
  • Stand in quarter-squat position, feet hip-width apart, hands at chest.
  • Jump your feet out & in. Do 20 reps.

Banded Walks: 20 reps:

Exercise instructions:

  • Put bands around your ankles.
  • Stand with feet hip-width apart. Bend knees a few inches, hinge forward at hips, keeping glutes tight.
  • Take 10 steps forward.
  • Take 10 steps back. 20-reps.

Prone Leg Curl:

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Exercise instructions:

  • Lie belly down & loop a band around your ankle, anchoring the other end to a door or support. Scoot away from the anchor to create tension.
  • Tighten your core & bend leg at the knee, bring heel toward glutes.
  • Return leg to beginning position, and repeat.

Glute Bridge:

Exercise instructions:

  • Tie a band around your legs above the knees. Lie on your back, feet on floor, bend knees to 90 degrees.
  • Rise with hips until your shoulders, hips, and knees line up. Contract glutes during the movement.

Supinated Clamshell:

Exercise instructions:

  • Loop a band around the legs above the knees.
  • Lie on the back, while hips and knees flex to 90 degrees.
  • Pull knees apart while contracting glutes for 2 seconds.
  • Return to beginning position, repeat.

Seated Abduction:

Exercise instructions:

  • Sit at edge of a chair. Tie loop band around legs, above knees.
  • Place feet wider than shoulders. Slowly press knees out, turning feet in, as your legs move apart. Hold for 2 seconds, then bring knees together.

Kneeling Crunch:

Exercise instructions:

  • Attach band to high anchor, kneel down, grab each side of the band.
  • Extend the elbows out at shoulder-level, engage abs, crunch down towards the hips while contracting abs.
  • Return to starting position & repeat.

Push Up:

Exercise instructions:

  • Place bands across your back.
  • Drape over arms and get in push up position, holding bands with palm of hands.
  • Do pushups 10-12 times.

Fire Hydrants:

Exercise instructions:

  • Place band right above the knees. Start on all fours with hands under your shoulders & knees under your hips.
  • W/out shifting hips, lift your left knee out to the side.
  • Slowly return to starting position for 1 rep.
  • Switch sides. Repeat.

Chest Press:

Exercise instructions:

  • Stand with feet hip-width apart.
  • Bend knees slightly, engaging your core, keep back straight.
  • Hold one end of band in each hand, arms straight out in front of you at shoulder height.
  • Pull elbows back, then extend. Repeat.

Tricep Extensions:

Exercise instructions:

  • Stand w/ feet hip-width apart. Bend knees slightly & engage core; keep back straight.
  • Hold one end of band in each hand behind you. Arms straight, shoulder-width part, palms up.
  • Hinge forward slightly from waist. Small lifts with arms, keep tension on band.

Teasers:

Exercise instructions:

  • Sit down, place band around thighs above knees.
  • Lie back, extend arms & legs.
  • Press legs out hip-width apart to find resistance in band. Core to roll arms and legs to “V” shape.

Toned Arm Stretch:

Exercise instructions:

  • Step on one side of the band. Grab other handle with your hand on the same side.
  • Keep shoulders parallel to the ground.
  • Curl the band with your bicep. Repeat on the other side.

Side Shuffle:

Exercise instructions:

  • Pull the resistance band around legs above knees or ankles. Keep feet wide enough that you can feel the exercise.
  • Lower your behind to the ground in squat position. Side step sideways 4-5 times, repeat.

Standing Lateral Leg Raise:

Exercise instructions:

  • Hands on your hips & feet hip-width apart, loop band around your ankles.
  • Pause, then lift right leg as high as you can out to the back. Repeat on the other side.

Side Raise:

Exercise instructions:

  • Start with band under the arches of your feet.
  • Stand while holding the band with your palms facing towards you. Raise the arms out to shoulder height. Lower down with control. Repeat.

Upright Row:

Exercise instructions:

  • Step on both sides of the band.
  • Bend your knees, hold both ends of band.
  • Band to your chin, elbows pulling to the ceiling.
  • Hold one second & release.

Upper Back Firmers:

Exercise instructions:

  • Hold the band with both hands, it should be straight out in front of your chest.
  • Then pull the band apart equally, until both of your arms are out your sides, like a cross.
  • You want to hold this position for one second, then you will slowly release.
  • Repeat until failure.

Conclusion: Resistance Bands

These are some great resistance band exercises that should help you work the muscles that you didn’t know that you used before. These daily exercises are great for building the smaller muscles that are essential in supporting our body, and maintaining balance as we age. Good luck, and be sure to customize the duration and intensity of these exercises to suit your fitness goals!

Don’t miss out on the latest news and information.

Resistance Bands Workout Routine

Resistance Bands Benefits

We have another article that covers the benefits of using resistance bands. So, if you’re not yet sold, read about the science behind resistance bands vs. weights.

In summation, there are numerous advantages for using resistance bands to strength train, outside of just cost and portability.

First, with resistance bands, you’re not limited to gravity forces in the vertical plane. Therefore, you can capitalize on multi-directional resistance, which is excellent functional training for activities like swinging a baseball bat in the horizontal plane.

Secondly, with bands, you can’t cheat. Tension forces cannot be influenced by momentum. Resistance bands force you to have better form.

Lastly, resistance bands deliver a variable force. As the band lengthens, the force increases. For example, with free weights, at the top of a bicep curl your muscles relax as the weight falls toward your shoulder. With resistance bands, your muscles experience the highest tension at the top of a bicep curl. Resistance bands make your muscles work harder.

Resistance Bands. How To Use Them?

Before we jump into the Resistance Band Workout Routine, let’s talk about how to work out smart with resistance bands. Resistance bands are incredibly effective, but, you have to follow these tips to maximize your gains.

1. Buy 3-4 bands for a range of resistance.

If you don’t know how much weight resistance bands you need, check our resistance band recommendations. At a minimum you need two, but, ideally three bands of light, medium, and heavy resistance.

If you’re working out as a couple, you might need 4-5 different bands. You would not use the same resistance band for arms as you would for squats.

2. Mark the center of the band.

Marking the center with a marker will allow you to have equal resistance on both sides consistently. Tracking progress with resistance bands is harder than free weights. When you mark the center, you can increase resistance by moving your feet (in the case of squats and bicep curls for example) further from the center line.

In the Resistance Band Workout Routine, your feet might be 4 inches from center during bicep curls in week 1. By week 2, you can target 6 inches.

3. Be patient.

It takes some time to learn how to use resistance bands to achieve muscle failure for each muscle group. If you are a beginner starting the Resistance Band Workout Routine, give yourself a month to learn how to use them effectively.

For example, if your resistance band is too long, you will learn to make a loop and shorten it. Or, if you have too much tension, you can adjust from square feet to a staggered feet stance, with only one foot on the band.

4. Slow down and fight the resistance.

The more slowly and in control you are, the stronger your muscles become. By doing the resistance band exercises slowly, you will consistently achieve muscle failure.

5. Transition quickly.

When you eliminate breaks and move from one exercise to the next, the Resistance Bands Workout Routine seconds as a cardio workout routine. No chitchat, checking your phone or looking in the mirror between moves. Stay focused!

6. Safety.

Make sure you check your bands regularly for damage or voids. Yes, resistance bands can break (fortunately this doesn’t come from experience). Resistance bands are safe, but if one becomes damaged you need to replace it so that it doesn’t snap.

Which Resistance Bands Are Best?

These are the resistance bands we use and recommend. They are widely accepted as the industry leader. SPRI resistance bands are the brand that the best gyms buy. That speaks volumes since they wouldn’t buy a brand that is known to snap in the customer’s face.

Also, quick clarification on terminology. Resistance bands and resistance tubes are similar but different. Technically, resistance bands are flat and looped (like an enlarged rubber band). Whereas resistance tubes have handles. In this resistance band workout routine, we only use resistance tubes, however, we refer to them as resistance bands.

Which SPRI resistance bands do I need?

Toning with resistance bands

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