Need some inexpensive equipment you can use at home or take with you on the go? Fitness superstar Mary Lou Schell is test-driving three different portable, effective props from SISSEL® that provide a great workout anywhere you are! Our final are Light Resistance Bands. Follow along with the instructions below the video.
Banded Front Squat
How to:
- Stand on the middle of the resistance band with feet hip-width apart, holding one end of the band in both hands.
- Bend arms to bring hands up next to ears, and lift elbows up until triceps are parallel to the floor and narrow. This is your starting position.
- Keeping arms still, engage core and bend at knees to sink hips back and down until thighs are parallel to floor.
- Press through feet to extend legs and return to standing. That’s one rep.
Banded Lateral Step-Out Squat
How to:
- Start standing with a resistance band wrapped just below knees, feet under hips, and hands clasped in front of chest.
- Take a big step to the right, then bend knees, sit back, and lower until thighs are parallel with the floor.
- Engage glutes and press back up through heels to starting position. Repeat on the other side. That’s one rep.
Complete 30 to 45 seconds of reps on one side then switch to the other before heading to your next move.
Banded Single-Leg Tempo Deadlift
How to:
- Start standing on left leg with foot over the middle of a long resistance band and one end of the band in either hand.
- Push hips back to hinge at waist while lowering torso toward floor and lifting straight right leg back behind body until both are parallel to floor.
- Drive through left heel to reverse the movement and return to starting position. That’s one rep.
Complete 30 to 45 seconds of reps on one side then switch to the other before heading to your next move.
Lateral Raise
How to:
- To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides.
- Raise arms outward to the sides until parallel to the floor. Return slowly to start. That’s one rep.
Lateral Squat To Cross-Body Row
How to:
- Stand with feet slightly wider than shoulder-width apart. Wrap a resistance band around arch of left foot and hold the ends in right hand.
- Bend left knee only and sink seat back until thigh is parallel to the floor, extending right hand down toward left foot.
- Then, re-extend left leg, bending right arm, elbow wide, and pulling right hand up to chest-height. That’s one rep.
Complete 30 to 45 seconds of reps on one side then switch to the other before heading to your next move.
Banded Bird Dog
How to:
- Start on all fours with a resistance band wrapped around both feet, left hand under left shoulder.
- Extend left leg and right arm straight and parallel to floor.
- Then, pull right elbow and left knee in to touch beneath torso. Return to start. That’s one rep.
Complete 30 to 45 seconds of reps on one side then switch to the other before heading to your next move.
Mary Lou has been an experienced fitness and wellness coach & educator for the last 20 plus years in both the English and Spanish speaking markets. She has extensive knowledge in Corrective Exercise, Personal Training, Group Fitness, Pilates, and Sports Conditioning. Most of her exercise programs are directed towards improving Golf, Tennis, and overall fitness. As the Founder & Owner of M Fitness & Wellness in Southern California, her goal is to create an experience toward longevity and an active, pain-free lifestyle. Mary Lou’s growing passion for exercise, health, and education brings commitment and contagious positive energy in her community and beyond. Her formal training has given her an edge in the fitness industry.
