Theraband Workout

work with an amazing young actress who is one of the stars in Game of Thrones on HBO. She left NYC recently and is on her way to start shooting season 4 of the hit series in places such as Croatia and Belfast. She asked me to design her a workout routine she can do while she’s traveling and filming. I always recommend my clients bring a theraband with them wherever they go.

Therabands are super lightweight, take up no space, and are easy to pack. You can also get an incredible, effective and efficient workout with one; as well as use it to stretch. I shot these pics 3.5 weeks after having baby Timothy. These exercises are also a great way for new moms to get back in shape; and they can be done quickly while baby is napping. 

Theraband workout:
 
OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA Seated Rows–sit tall legs straight out in front of you, wrap the band around your feet. Hold the band in both hands palms facing each other and pull your elbows straight back to your sides. Imagine squeezing a grapefruit between your shoulder blades. Repeat 15-20 reps.
 
OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA One Arm Row with a Twist–hold both ends of the band in your right hand palm facing the body. Pull the band back elbow alongside your waist and twist to the right. Repeat 15-20 reps.
 
OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA High Rows–turn palms to face the floor holding an end of the theraband in each hand pull the elbows up and back towards shoulder height. (Like you’re on a rowing machine). 15-20 reps.
 
OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA Biceps Curls–turn palms upright lift elbows to shoulder height, lean back and engage your abs as you perform 15-20 curls.
 
OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA One Arm Triceps Extension–take one end if the band behind your back, hold the other end above your head with your elbow bent back. Extend the arm to the ceiling and back to start for triceps extensions. Repeat 15-20 reps. (I like to do this seated cross legged.)
*Repeat entire arm sequence, performing 2-3 sets if you have time.

OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA Single Leg Circles--lie down and lace the band around your right foot, do single leg circles 8 in each direction.  OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA Hamstring Extensions–next, lower and lift the leg straight up and down 10 times. OLYMPUS DIGITAL CAMERA Hamstring and Inner/Outer Thigh Stretch–then, stretch the leg forward and to each side (open right for inner thigh, cross to the left for outer thigh and IT band).  Repeat on the left leg. OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA Hundreds–take the band underneath your legs, placing the hands closely and pulling out on the band as you pump the arms up and down 5 times on an inhale, 5 times on an exhale. Repeat 10 times for the 100′s. OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA Roll Up–holding the band overhead with your hands close (shoulder width or a bit closer) pulling out on the band, and  legs long. Slowly roll up and curl over and slowly roll down repeat 5-8 times. OLYMPUS DIGITAL CAMERA Pull Outs–Stay upright, keep your spine tall and arms overhead, then pull out on the band 20 times. OLYMPUS DIGITAL CAMERA Side Lying Kicks–lie sideways, loop band around the top foot, and lift and lower the leg 15-20 times. OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA Side Lying Donkey Kicks–next, push in and out with the foot 15-20 times.  OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA Outer Hip and Butt Burner–then, turn toes to the floor and push up with the heel pulsing up 20 times. Repeat with the left leg.  OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA Kneeling Donkey Kicks–Come to all fours with the band around one foot holding ends of the band down with your hands. Push your leg straight back and bend the knee in 15-20 times. OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA Kneeling Straight Leg Lifts–next, lift and lower the straight leg 15-20 times. Repeat with the left leg.  OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA OLYMPUS DIGITAL CAMERA Remove the band, do a downward dog and a few cycles of chaturanga, updog, down dog. Walk to the front of the mat, roll up slowly and you’re done!

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Comments

  1. These are good exercises with exercise bands, but I prefer more of a functional workout. One in which I’m in a standing position, stride stance or in a single leg balance position while doing resistance exercises. Many of the exercises you show could be modified to be more beneficial for everyday use of our bodies. I like what you’ve put together though.

    I also like to use loop exercise bands for strengthening my hips and glutes. I can also use them for some core strengthening. I first learned about them following a knee injury in which I was working with a very knowledgeable Physical Therapist. He taught me several exercises with the exercise loops or sometimes referred to as mini bands. I found a good set that on Amazon – http://www.amazon.com/Exercise-Bands-Resistance-resistance-reliability/dp/B00CU60Z2A/ that I’ve been using for quite a while. They have multiple resistance levels and are holding up really well so far. Thanks for the exercise ideas

  2. I love it when folks come together and share thoughts. Great site, continue the good work!

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  1. […] Circuit 1: Resistance band arm workout […]

  2. […] in the morning before I went exploring. (Here’s the proof.) Fitness expert Kristin McGee even designed a routine that her Games of Thrones client could do while filming overseas. “The bands are great because […]

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