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OUTDOOR BAND WORKOUT

By: :Mary Bellavita 0 comments
OUTDOOR BAND WORKOUT

Mary:

What's going on guys. So I wanted to bring you a different type of workout video. I know in a previous video, you guys already saw me introduce my brand new bands. I'm super excited for them. I wanted to give you an entire workout, just using these. I know in the other video, I can link it below, I demonstrated just a couple little movements. Here, I want to go a little bit more in depth and it'd be a workout video that I can suggest. So I'll do all of the movements and I'll tell you the rep ranges that you'd want to do. And we'll just go through it. So, let's get started.

Mary:

All right. So make sure you have your bands handy. We're going to start the entire workout with banded air squats, just to kind of get a little bit of blood flow into the legs and glutes. All right. You would want to stand with your feet a little wider than shoulder or hip width apart. Make sure there's a good amount of tension, hold your hands out in front, squat down. So the idea with this one, you want to make sure that you're trying to sit back, but you sit back with your hips as well, and really push out with your knees on each movement. So here you would want to get about three to four sets. I would suggest three sets of at least 10 reps just to get a really good amount of blood flow.

Mary:

All right. And just to make it easy, I actually like to make the movements flow. And since we have the band around our knees right now, the next thing we're going to do are... A lot of people call them different things. I call them crab walks, but you're going to stay in a squat position. So you want to remember, keep tension, but as soon as you step out, there's going to be even more tension. So you want to keep your legs nice and wide with this, and you can use whichever band you want. The lightest resistance to the heaviest. It's really up to you. And again, we're going to just take little steps side to side. We're going to go 10 one way and then 10 the other way. So a total of 20.

Mary:

All right. So I hope your legs are nice and warm now. I know mine are, my quads and my glutes are already feeling it. So the next movement we're going to do is something I found from another video online and I absolutely love the movement. It's called a monster walk. So, keeping the band around your knees, you're actually going to kind of stagger walk forward while you're in a squat, squats are everything. So we're going to be doing a lot of them. This is a really, really cool movement. You're definitely going to feel a burn. As you take a step, you're going to stay in a squat and you're going to pulse. So let me demonstrate.

Mary:

So you take about 45 degree steps. Really it'll end up being 90 degrees each way, but you're going to pulse twice and then take your next step. So you'll do 10 steps one way, 10 steps the other, for a total of three. I would suggest a minimum of three sets, possibly four if you really want to feel that burn.

Mary:

All right. I don't know about you, but my quads are on fire already. So the very next movement, I'm going to show you two different versions. There's going to be a modification, especially for those of us who have knee injuries. I know I do. So I can only do this next movement every once in a while or very delicately. It is jump squats, banded jumps squats. For me, I have to be very delicate. Because of my knee, I can't land so hard. So my jumps are... lately haven't been so ballistic, but you can absolutely do that. Or you can just simply do the regular air squats. You can do another set of those. For these, I would suggest doing 10 jumps for a minimum of three sets. So let me show you the modification that I do.

Mary:

Okay, so you notice I didn't jump as high, so I wouldn't land as hard. It is a little bit more difficult to do some of those movements when you have knee injuries like myself. But again, if you do not, your knees are perfectly fine, your ankles are fine, great. You can jump higher, but just still be easy on your land and really control your squat and remember to push your knees out so you can keep that tension.

Mary:

All right. So the next movement is going to be on a yoga mat. You can use your towel. I chose to come outside. So of course, I'm going to use a yoga mat instead of laying on the grass. I'm using the heavier resistance band. This is the actual, the heaviest one. The other one, I was actually using the medium. It's all based on your own strength level. So, for this particular movement that we're going to do next, I'm choosing the heaviest one cause that's what I want.

Mary:

All right. So for this movement, we're going to do the hip thrusts with an abduction. So I know that you've seen this before. I'm sure in multiple, multiple ways, multiple videos. So it goes like this. If you haven't seen it yet, position yourself, try to tuck your heels a little closer to your body, so you have actually higher to push. So as you push your glutes to the ceiling or to the sky, you're going to press up, really squeeze, and then open, and then come back down. For those, I would suggest doing at least three sets with a minimum of 10 reps, 10 to 12 reps each.

Mary:

All right. So for this next movement, I actually switched to the lightest resistance band, just because of the particular position. Typically... I'm sorry, this movement is actually going to hit the gluteus medius or the hips, the abductors. So it's a little bit weaker of a muscle, especially because if you're just using it by itself, it is a little weaker. So I'm actually, for me personally, I'm using the lighter or lightest resistance band. So it's going to be sideways clamps. You'll lay down, bend your knees. Remember keep the band right at your knees and keep your toes together. And you're just going to press your upper leg, knee to the ceiling or the sky. Up, up. And you're doing whatever you can to keep this lower leg from pulling up as well. So you're using it as your anchor. And here, I would like to see a minimum of 12 reps on each side for three sets.

Mary:

Okay. So for the last movement, we've hit our quads, we've hit our abductors or gluteus medius on the sides, a lot. What I want to do now is hit the maximus right along the back or bubble part of the booty. So for this particular movement, we're going to do essentially donkey kicks, but straight back, and you're going to keep your legs in a 90 degree angle. So watch this. Hands down on the ground, knees kind of like a tabletop. Flex your feet and press your heel to the ceiling, or the sky, and back down. Keep the band around your knee and just press. So for this, I would like to see same thing as the lying, the side abductors, three sets of a minimum of 12 reps on each leg.

Mary:

All right, guys. So there, you have it, a really efficient and actually pretty quick workout that you can take anywhere as long as you've got bands. Of course, you can always get these, I've got them available on my website, marybellavita.com. Be sure to get your own. These are great. I love that they just come in a little pouch and you can take them anywhere, but I really like that you can literally take the workout anywhere. You can work out at home, at a gym, at a park, in a parking lot. Be safe, please. But I love how just convenient this entire thing is, you can travel with it. It's great. And it really, really gives you a great quad and booty pump. So if you enjoyed this video, please be sure to give it a thumbs up and let me know in the comments below what you like the most about the video. I really like to read your comments and see what you guys like. So be sure to hit that notification button for when I post any new videos. Remember to subscribe, join the tribe. And until next time guys.

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categories : News