Give your whole body a strength and cardio workout in one with Ashley Azevedo’s resistance band workout.
Circuit training simply means performing exercises back to back with little to no rest in between. Its elevator pitch is maximum perks in minimum time. Due to the fast-paced nature of circuit training, it elevates heart rate and couples cardio and strength training.
Even if you’re solely a weights girl, resistance bands are a great way to keep your body guessing and prevent plateaus. The resistance, reps and number of circuits can all be varied to meet your goals and fitness level.
What you need to do
Consider the list a sequence, not an a la carte menu. Perform a set (10 to 15 reps) of the first exercise and move immediately to the second exercise. Perform one set and move immediately to the third exercise and so on. Keep rests as short as possible. After you complete one full circuit, rest for about 60 seconds and start again. Available time and current fitness level will determine how many cycles you do, but aim for one to five.
(Fit tip: Don’t try to do too much too soon. It’s false economy.) Make sure you warm up the muscles you’ll use before any workout and cool down and stretch out afterwards to avoid injury and consult your doctor before starting any new training regimen.
Targets: Biceps, Delts
Perks: This compound movement allows multiple muscle groups to be worked with one exercise, making it time efficient and adding to the difficulty of your workout. Sculpt the arms with this two-in-one exercise.
Move: Stand with both feet on top of the band, about hip-width apart.
(Fit Tip: You can control how easy or hard the exercise is by where you stand on the band to create more or less tension.) Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. Once you get to the top of your curl, rotate your arms outward and turn your hands so palms are facing away. Press straight up, pause at the top, lower back down and repeat.
Words and workout by Ashley Azevedo.
Photography by James Patrick.