Resistance band workout

RESISTED PUSH-UP

WORKS: abs, chest, shoulders and backs of upper arms

A. Place tubing across your back and just below your underarms. Get into a push-up position on your knees (or, for more intensity, on your toes). Hold each end of the tubing just below the handles and ensure it’s placed where your thumbs meet your hands. Place hands wider than shoulder-width apart.

B. (Pictured) Bend arms to 90°, lowering your torso towards the fl oor in a push-up; keep abs tight and back straight. Look down at the fl oor, keeping neck straight.

C. Straighten your arms, lifting yourself back up to the starting position against the tubing’s resistance. Perform 12 to 15 reps.

CROSSOVER SHOULDER RAISE

WORKS: core and shoulders

A. Stand with feet hip-width apart. With left hand at your side, hold one end of tubing in left hand, and step on tubing with your left foot, holding the other handle with your right hand. Place your right arm at your side so the tubing extends loosely across your body from left foot to right hand.

B. (Pictured) Lift right arm away from body until it’s parallel to the fl oor (keep hand at shoulder height or a bit lower), palm facing down, wrist straight and elbow slightly bent.

C. Return slowly to starting position. Perform 12 to 15 reps, then switch sides.

SINGLE-LEG EXTENSIONS

WORKS: core and glutes

A. Make a small loop with the tubing by threading some through one handle. Place the loop around your left ankle. Stand in front of a wall for balance, and position your right foot slightly in front of your left. Step onto the tubing with your right foot (about 30cm from your left foot) and loosely hold the remaining tubing in your right hand.

B. (Pictured) Place your left hand on the wall for balance and tighten your abs. Lift your left foot off the fl oor, rotating your toes out about 45 degrees. Slowly extend your left leg behind you, keeping it straight. When the tubing is pulled as far as it can go, hold your leg in that position and squeeze your glutes for three seconds.

C. Return slowly to starting position. Perform 12 to 15 reps, then switch sides.