Shape Up For Summer With Bands

Jump On The Band Wagon!

Your quick, effective exercise band routine…..

Yes, spring has sprung again—so what are you doing to get yourself into shape? If your answer is “nothing,” we’re here to change that! And, to make it exciting, we’re going to liven up your exercise regime with one simple step—exercise bands! They’re an easy, effective way to tone up your body and tighten a variety of muscle groups, right in the privacy of your own home. Or, if you’re on the go, just throw them in your bag and you’re ready for a quick, energizing workout wherever you are. There isn’t a more portable or convenient piece of exercise equipment out there!

Here’s an easy routine that’s great for anyone, from beginners to even advanced exercisers. Just follow along through these 10 exercises and you’ll be looking great in no time. Now, let’s get started!

The NutriSystem Exercise Band Routine
Beginners: Perform one set of each exercise, 10-12 repetitions each
Advanced: Perform two sets of each exercise, 10-12 repetitions each

(As always, be sure to consult a physician before beginning any exercise program.)

1. Lat Raise – Stand with feet together and one handle of the exercise band looped beneath your feet. Starting with arms straight, raise arms to chest level—bending at the elbows—and hold for a count of one. Lower band to starting position.

2. Lat Pull-down – Grasp band and raise arms overhead. Straighten one arm upward while pulling other arm downward. Hold for a count of one at the bottom of the pull and slowly retract band to overhead position.

3. Leg Press – Lie on your back with the band across the bottom of your foot. Start with knee bent and slowly extend leg forward. Hold for a count of one, then return leg to starting position.

4. Calf Press – Sit on the floor with legs outstretched. Hook band on the ball of your foot and pull band toward your waist. Slowly point toe forward and hold for a count of one. Then return foot to original position.

5. Standing Hip Abductor – Stand with band looped around both legs. Slowly raise one leg outward, stretching band. Hold for a count of one and return leg slowly to starting position. Note: You may find it useful to use a chair or the wall to help keep your balance.

6. Biceps Curl – Stand slightly bent at the waist with one handle under your foot. Start with your arm straight down and slowly raise, bending only at the elbow. Raise hand to chest height and hold for a count of one. Slowly lower arm to starting position.

7. Overhead Triceps Press – Hold the band in one hand behind your back. Start with your elbow pointed forward and straighten your arm upward. Hold for a count of one at the top of the motion and slowly return arm to starting position.

8. Bridge (no bands) – Start by lying face down on the floor. Raise up and support your weight on your elbows and toes. Hold your body straight for a count of ten.

9. Chest Press – Hold handle in one hand behind your back. Grip the other handle in front of your body. Extend your arm outward and hold for a count of one. Return arm slowly to original position.

10. Bent Over Row – Start with waist bent, arm outstretched and one handle beneath your foot. Pull arm back so your hand comes even with your body. Hold for a count of one and then lower your arm to the starting position.

article reprinted from Nutrisystem

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