A few months back I shared with you all how I utilize the Lotus Core Performer resistance band for lower body workouts. Well this week I will be sharing 2 upper body circuits using the Lotus band. The past couple of months have been brutal for me as far as injuries and muscle strains. So I needed to find an alternative to weights, that way I didn’t lose much strength while I was healing up; hence the Lotus band.
Resistance bands are great alternatives to weights, especially if you have an injury or are just unable to tolerate weight training. The 2 circuits I’m going to share with you will target your biceps, chest, triceps, shoulders, traps and middle back. So it will give you a full upper body workout. Now typically I like to do 3 sets of 10 for each exercise in my circuits, but since I had the dicth the weights for a bit I will typically do 5 sets of 10.
The first circuit will focus on your traps and shoulders with a Rear Delt Raise, Lateral Raise, Upright Row, and Front Raise; while the second circuit will focus on your biceps, triceps, chest and middle back with Bent Over Rows, Bench Press, Bicep Curl and Tricep Extension. Make sure to keep you movements slow and controlled during each exercise to get the most from your workout.
The first exercise in the first circuit is the Rear Delt Fly. Begin by placing 2 of the loops of the band under the end of a bench. THen sit on the Ashe of the bench and grab he other 2 loops with each hand using an overhand grip. Maintain a slight bend in your elbows and pull the band out and away from you. Focus on squeezing your shoulder blades together and once you feel that contraction lower the bands back down and repeat for recommended repetitions.
The second exercise is the Lateral Raise. Begin by placing your right foot on 1 of the loops and grab another loop with you right hand using an overhand grip and stand up straight. Next pull the band upward by pulling you arm out and up until it is level with your shoulder. Then lower back down and repeat on the other arm for the same amount of repetitions.
The third exercise is an Upright Row. Begin by placing each foot on a loop. Then grab the other 2 loops using an overhand grip and stand up straight. Next pull the band up toward your shoulders. Do this by forcing your elbows out and away from your body. Then lower back down and repeat for the recommended number of repetitions.
The fourth and final exercise of this circuit is the Front Raise. Begin by placing each foot on a loop and then grab the other 2 loops using an overhand grip and stand up straight. Next raise both arms up and out in front of you until they are slightly above your shoulders. Then lower back down and repeat for the recommended number of repetitions.
The first exercise in the second circuit is a Bent Over Row. Begin by placing 2 loops underneath the end of a bench and then place 50 pounds on the bench to weigh it down. Next grab the other loops using an underhand grip. Then pull the band straight back, making sure to keep your back straight and knees slightly bent. Then lower back down and repeat for the recommended number of repetitions.
The second exercise is a Bench Press. Begin by placing 2 loops underneath the end of a bench and then lay on the bench and grip the other loops with each hand as if you were to grip a barbell during a bench press. Next raise your arms in a starting position for a bench Press and slowly lower down toward your chest. Pause briefly and then push the band back up again me repeat for the recommended number of repetitions.
The third exercise is the Bicep Curl. Begin by placing each foot on 2 of the loops, then grab the other 2 loops using and underhand grip and stand up straight. Next Curl the band by bending at your elbows and then lower back down and repeat for the recommended number of repetitions.
The fourth and final exercise in the second circuit is the Tricep Extension. Begin by placing 2 loops of the band underneath the end of the bench. Then sit on the bench facing away from the bands and pull them up behind you, so that your elbows are bent. Next pull the band upward by extending your arms up and then lower back down only bending at your elbow at about 90 degrees and repeat for the recommended number of repetitions.
Well that’s all I have for today. Make sure to check out my blog ever Tuesday for more fitness tips. As always consult a doctor before performing any exercise routine and happy lifting!
Your Resident Barbell Goddess