Beginner Resistance Band Workout

I didn’t get a chance to check in last night, because I was busy screaming over multiple country singers like a thirteen-year-old. When it comes to celebrities, I’ll never grow up.

hunter hayes

I went to the Guitar Pull with my friend Aubrie, stayed out past my bed time, wore heels for the first time in forever, and got to hug up on Kip Moore. I’d say the evening was a success. What I haven’t been as successful with lately is finding time for actual workouts. I’ve done my best to move around, but I have been failing miserably at keeping up any sort of running or weight routine. It’s getting bad, guys. I think it’s about time to get back to basics: quick, simple workouts with stuff I can lug around anywhere I go. Resistance bands were the first thing that popped into my head. The problem is that I was at a total loss on how to use the ones I had. I’ve owned them for a long time, but I only occasionally incorporate them into my workout. It’s shameful, really.

resistance band workout

If you’re like me and need to brush up on your resistance band skills, this workout is for you. I swear I’m this close to stashing a few bands in my little cubicle, so I can at least stretch out every once and a while. The awkward stares would be worth it, right?

Resistance Band Workout

And now for a breakdown of the moves:

Bicep Curls: Stand with your feet together, holding the handle of a resistance band in each hand. Step onto the middle of the band, keeping your feet about hip-width distance apart and your hands down by your side. Simultaneously bend both elbows, bringing your forearms toward your chest. Slowly return to the starting position.

Front Squats: Stand on the middle of the band with your feet slightly wider than shoulder-width apart. Grab each end of the band and bring your hands above your shoulders, palms facing forward. Squat down, keeping your chest up and core tight. Rise back up to start position.

Shoulder Presses: Loop the middle of the band under one of your feet and then step your other foot forward, so that you end up in a split stance. Grab the ends of the band in each hand and bring your hands up to your shoulders, palms facing out. Press your arms directly over your head. Slowly release to the starting position.

Bent Over Rows: Grab each end of a resistance band and stand on the middle of the band. Bend slightly at the knees and hinge at the waist. Let your arms hang by your side with your palms facing in toward your body. Bend your elbows, pulling the band up toward your hips. Squeeze your shoulder blades together until your elbows form a 90-degree angle. Slowly release your arms to the starting position.

Flutter Kicks: Sit down with your legs extended straight out in front of you. Loop one handle of the resistance band on each foot and grab the center of the band with your hands. Lie onto your back, pressing your lower spine into the floor. Lift both legs slightly off of the floor. Holding the center of the band, move your legs up and down slowly, keep your navel tucked into your spine.

Now I better go actually do these moves. Anyone else gotten off track this week?

The Chair Workout

I’ve got a pretty busy evening ahead of me, but I wanted to pop in really quickly and share a workout that is perfect for nights when your time and resources are limited. In fact, you’re probably sitting in the only thing you need: a chair. The awkward smirking I’m doing in the following photo is not required.chair workout moves

I completed this workout yesterday in the living room, but I actually used our coffee table instead of a chair. I just think telling people to stand on their coffee tables would be a poor choice. Some of those are glass and that could end badly. So just do as I say and not as I do, okay? Grab and chair and get ready to feel the burn. <- Sorry. That makes me sound like a tacky 80s fitness DVD. You get the point though, right? While these moves might seem easy on the first circuit, you’ll definitely start feeling them. My hamstrings are still angry about it.

chair workout

And now for a breakdown of the moves:

Single Leg Step Ups: Stand up straight facing the chair. Step up and place your left foot in the seat of the chair. Contract your glutes as you push through your left foot, lifting your body off of the ground while bringing your right knee toward your chest. Return to standing by lowering your right foot to the ground, followed by your left. Complete ten reps before switching legs.

Straight Arm Hip Lifts: Sit in the chair and place your hands on the seat, with your palms firmly gripping the edge of the seat. Press down and lift your hips off the chair, pulling your knees toward your chest. Hold for a few breaths and then slowly return to sitting. Complete 10 reps.

Split Squats: Lift one foot and place it on the chair surface behind you. The top of your lifted foot should be touching the bench. Squat down, while keeping your abs contracted and your chest up. Lift back up and repeat the process until you’ve completed ten reps. Switch legs and repeat.

Incline Push Ups: Get into push up position with your hands placed on the seat of the chair. Your legs and torso should form a straight line. Slowly lower your chest to the seat and then return to your original position. Complete ten reps.

Single Leg Hip Bridges: Lie down on your back with your arms down by your sides. Bend your left leg and place your left foot on the chair, keeping your right leg straight. Raise your hips slightly off of the floor to get into your starting position. Now lift your hips and contract your glutes until your body forms a straight line from your shoulders to your right foot. Lower your hips until they are hovering just slightly above the ground again. Complete ten reps before switching legs.


That’s it! Let me know if you try it. Oh, and I also have a confession to make: I’m not actually going to be busy doing anything important tonight. I just want to watch the CMAs and eat chips and dip. Feels good to get that off of my chest, y’all. Have a great night!

Running Workout + Mizuno Wave Rider 18

The following post is sponsored by FitFluential LLC on behalf of Mizuno.

Remember how I thought about working out out last night? Well, I didn’t. We made popcorn and watched a movie instead. Tonight I ended up walking by my new shoes and they totally guilted me into running. I still wanted to incorporate the strength training that I skipped, so I mixed ‘em up a bit. I’ve done variations of the following workout in the past, and it definitely breaks up the miles and makes the time fly by.
the running workout

Let’s get back to the star of the workout: the shoes. I was recently sent a pair of Mizuno Wave Rider 18s and I’ve truly enjoyed breaking ‘em in. I’ve worn them to run up a mountain, clean the entire house, and complete a bodyweight circuit. It’s fair to say that they are a great multipurpose, neutral running shoe. Plus, they are freaking easy on the ol’ eyes. That never hurts. mizuno waverider 18 The 18s are an update on the 17s (did you all just say “duh”?), and I think they nailed it this time. I actually really liked the 17s at the time, but the 18s are definitely an improvement. They’ve gotten even more flexible and comfortable, which is really inspiring me to get back into longer distances sooner rather than later. They also look sleeker and more fashionable, in my opinion. I know that shouldn’t mean much, but I wear my running shoes around while running errands. I want them to look nice. I also pose in them a lot, because a run obviously didn’t happen if you don’t have photographic evidence. I’m only half joking. mizuno waverider 18 review If you headed over here for some more specific shoe-speak, you’re in luck. I totally know how to compile facts into one mean bulleted list. The Wave Rider 18 shoe:

  • comes in three color options in both men and women’s
  • weighs 7.8 ounces in women’s and 9.2 ounces in men’s
  • is built to have an ideal heel fit and secure midfoot embrace
  • has been upgraded to include the most innovative technology
  • is pretty daggum sweet, y’all

Okay, fine. So I’m no shoe expert. I just know what works for me and what doesn’t. The Wave Rider 18 running shoes are keepers. That’s all I need to know.

Question: Do you ever break up your runs with other types of workouts? If so, what’s your go-to combination?

Busy, Busy, Busy + Football Game Workout

I feel like I’ve been super busy this week, but it’s just that “fake” busy that people are always talking about. The kind where you are just rushing around doing nothing of real importance and then complaining about it to anyone who will listen. Anyway, that’s just my weird way of telling y’all that I didn’t have a post planned for yesterday and I still don’t have one today. Whoops.

I did share a post recently on the FitFluential blog, so I’ll share the image and pretend like it’s new information. This is the perfect workout for when you just aren’t all that into the game. It happens.

football-game-workout



 

For a complete breakdown of the moves, head on over to the original post. I hope to have some new content pretty soon, but I appreciate your patience in the mean time. I have so many ideas for fun workouts, but I haven’t gotten off of my butt to take pictures or write them out. See y’all soon!

Question: Would you work out during the game? Let’s just say, with the way my team is playing, I need a distraction. Kidding. Sort of.

Halloween-Inspired Superhero Workout

I kind of can’t believe it’s already Wednesday, and I certainly can’t believe we are already 1/4th of the way through October. Halloween is almost here, y’all! For once in my life, I have the costumes ready and waiting for us. In the mean time, I’ve been dressing up during my workouts.

mask

I’m totally kidding. That would be weird, even for me. In honor of the impending holiday, I did create a fun Superhero Workout. With the exception of the ball slams, it requires no equipment. It’s a great last-minute workout when nothing else sounds very enticing. I mean, how can you not want to be a superhero? Let’s be real, it’s everyone’s lifelong goal.

superhero workout



  And now for a breakdown of the moves:

Catwoman Plank Pikes: Get into plank position on your elbows. Using your core muscles, lift your hips and butt into a “V”, without bending at the knees. Your head should drop between your arms as your lift yourself up, so that your neck and back are aligned. Slowly lower yourself back into the plank position. Repeat!

Batman Squat Punches: Stand with your feet shoulder-width apart and your fists protecting your face. This is obviously a real fight. Squat down with your weight in your heels. Punch with your right fist and then return to standing. Squat down and punch with your left fist. That’s one rep.

Spiderman Push Ups: Get into standard pushup position. Lower your body to the floor, while simultaneously lifting your right foot off the floor and reaching your knee toward your elbow. As you push your body back up, place your right foot back behind you. Repeat with your left leg. That’s one rep.

Hulk Med Ball Smashes: Stand with your feet shoulder-width apart. Lift a medicine ball directly overhead. With your arms slightly bent, slam the ball into the ground as forcefully as possible. Pick up the ball and repeat!

Superman Back Extensions: Lie face-down with your arms stretched out in front of you. Squeeze your lower back muscles, lifting your chest and legs off of the floor. Pause then slowly lower your chest and legs back toward the ground. This move is one of my favorites to use toward the end a workout!

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Okay, fine. I know I said that dressing up would be weird, but I almost wore that mask for the entire workout. I just couldn’t pull the trigger. You’re welcome. Have a great night, y’all!

Question: What was your all-time favorite Halloween costume? I’m going to have to go with Mary Poppins. It was so legit, you guys.