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 CAMERAOLYMPUS DIGITAL CAMERASeated 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 CAMERAOLYMPUS DIGITAL CAMERAOne 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 CAMERAOLYMPUS DIGITAL CAMERAHigh 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 CAMERAOLYMPUS DIGITAL CAMERABiceps Curls–turn palms upright lift elbows to shoulder height, lean back and engage your abs as you perform 15-20 curls.
OLYMPUS DIGITAL CAMERAOLYMPUS DIGITAL CAMERAOne 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 CAMERAOLYMPUS DIGITAL CAMERASingle Leg Circles--lie down and lace the band around your right foot, do single leg circles 8 in each direction.  OLYMPUS DIGITAL CAMERAOLYMPUS DIGITAL CAMERAHamstring Extensions–next, lower and lift the leg straight up and down 10 times. OLYMPUS DIGITAL CAMERAHamstring 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 CAMERAOLYMPUS DIGITAL CAMERAHundreds–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 CAMERAOLYMPUS DIGITAL CAMERAOLYMPUS DIGITAL CAMERARoll 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 CAMERAPull Outs–Stay upright, keep your spine tall and arms overhead, then pull out on the band 20 times. OLYMPUS DIGITAL CAMERASide Lying Kicks–lie sideways, loop band around the top foot, and lift and lower the leg 15-20 times. OLYMPUS DIGITAL CAMERAOLYMPUS DIGITAL CAMERASide Lying Donkey Kicks–next, push in and out with the foot 15-20 times.  OLYMPUS DIGITAL CAMERAOLYMPUS DIGITAL CAMERAOuter 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 CAMERAOLYMPUS DIGITAL CAMERAKneeling 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 CAMERAOLYMPUS DIGITAL CAMERAKneeling Straight Leg Lifts–next, lift and lower the straight leg 15-20 times. Repeat with the left leg.  OLYMPUS DIGITAL CAMERAOLYMPUS DIGITAL CAMERAOLYMPUS DIGITAL CAMERARemove 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!

Spread the Love & Share this Article

6 thoughts on “Theraband Workout”

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Private Session With Kristin

Enjoy a private yoga, Pilates, or personal training session with me in the comfort of your home, private studio, or location of your choice. I customize and tailor each session to each client’s needs. You get unique personal attention, support, and the encouragement to meet your fitness, health, and wellbeing goals. Are you ready to commit to your fitness goals and see real results?

Register Today! Client Testimonials