I thought “Kiss Your Weakness Goodbye” was a great header for this workout – because #1 – from my experience as a trainer many people “give up” on a harder exercise before they really get it right. There needs to be more effort in each and every workout to really make it count – so Go For It!!! & #2 – everyone has a different strength level – but not everyone can push themselves beyond their “comfort zone”.
Let’s put it this way – if you’re working out & you’re comfortable – you need to kick it up a notch. Higher intensity, heavier weights, less rest – something needs to change.
In today’s workout – it’s all about using the resistance band. Why? Because its something different. I don’t usually work with a resistance band so I wanted to complete exercises that are going to be more difficult than the norm.
I bet you’re all on the same page as me & with that being said – enter an extreme 1500 rep workout!
Yeah, that’s right. 1500 reps.
Complete the following exercises using a resistance band without any rest between each exercise. After one full round is completed, rest up to 2 minutes & continue another round.
Complete a total of 6 rounds which equals a total of 1500 reps!!!
35 V Sit Shoulder Press
30 One Leg Bicep Curls – Right leg
30 One Leg Bicep Curls – Left Leg
25 Glute Kickbacks – Right Leg
25 Glute Kickbacks – Left Leg
30 Bent Over Rows
40 Resisted Squats
The Exercises Explained:
V SIT SHOULDER PRESS: Sit down with knees out in front of you with a slight bend in them, on top of the resistance band. Hold the resistance band with each hand keeping palms facing away from you. Start with your palms chin height and push your arms up, straightening them directly above your head. Lower & repeat.
*to make this exercise harder – keep your feet up off the ground & contract your abs for an extra muscle bonus*
ONE LEG BICEP CURL: Standing on one leg with the resistance band underneath your foot hold handle of resistance band in each hand. Palms facing towards you, bend your elbows bringing your palms to your upper chest. Squeeze those biceps!!
GLUTE KICKBACK: Down on all fours, place the resistance band behind one foot & slightly lift your knee off the ground. To begin, push your leg back and slightly upwards to contract your glute muscle. Complete all reps on one leg & continue on opposite leg.
STIFF LEGGED DEADLIFT: When completing this exercise – wrap the resistance band around your feet *as pictured above* Keep your legs straight & hold resistance band with palms facing your body at hip height. Keeping a flat back lower your palms to the ground, pause and release – you should be feeling this in your hams & lower back.
BENT OVER ROW: Begin standing with the band underneath both feet, a handle in each hand and your upper body leaning forwards. Keep a flat back and pull the resistance band up towards the sky using your back muscles. Be sure to keep your elbows close to your sides.
RESISTED SQUAT: Begin standing with the resistance band underneath both feet, holding a handle in each hand & palms facing towards your body. Bend you knees, push your hips back & complete a nice deep squat & return to starting position.
Promise me something.
That you won’t give up. That you will push as hard as you can to complete the workout – and every workout you do from now on. Without a constant motivator there is no change – and what is a workout unless its going to change you.
Switching up my workout with different routines/equipment really helps to keep me motivated & I hope it helps you too!
If you have any ideas/suggestions send me a shout out – I love sharing my workouts with you all & I’m open to all ideas…Crossfit, yoga, plyos?