Resistance training

Adding resistance to your workout can really give your training regiment a boost. Yesterday we added a few elements to our boot camp session that focused on muscle definition/toning. In order to do some simple resistance training on your own, you will need access to the following; an elastic band, an elastic loop (a band that closes in circle and cannot come apart), and either a medicine (10lbs preferably) or a 10lb plate. Here are a few ideas to try out on your own:

1. Using your medicine ball or plate, do walking lunges. When you lunge, twist your upper body to the side of the leg out in front. Do walking lunges with a twist for 30-40 meters. You can also do walking lunges while holding the weight over your head (arms straight), and when you lunge bend your elbows so you bring the ball behind your head. This will work you triceps, abs, and legs all at the same time!

2. Using the elastic band, place both feet on the middle of the band (you should be standing on it with one end of the band in each hand), then do a bicep curl. You may continue doing bicep curls (3x10-12), or you can add a push press after the curl (that means, once you curl up, extend your arms straight up and over your head).

3. Using the elastic band again, stand on the middle like in the previous exercise, and lift both arms into a "t" position at your sides. I suggest doing both arms simultaneously, but you will find that one arm will most likely fatigue sooner than the other. This exercise is very common and usually done with weights, but the advantage to using bands is the additional resistance you receive when you bring your arms down, not just up. You are able work your muscles on the descent, instead of just dropping your arms with the weights.

4. Using the elastic loop, place both feet inside the loop and move the band so it is around your mid calves. Stand with your feet shoulder width apart, and squat down as close to parallel as you can get. Then take small side steps for 30 meters. This exercise works your booty and is a tough one! Remember to keep your butt down as you walk!

If you have any questions, let me know.

Happy Sweating,
Dominique