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Whole Body Resistance Training

Create Massive Results with these simple Whole Body Resistance Training Exercises. Create Massive Results with these simple Whole Body Resistance Training Exercises. Create Massive Results with these simple Whole Body Resistance Training Exercises. Create Massive Results with these simple Whole Body Resistance Training Exercises. Create Massive Results with these simple whole body resistance training exercises

Create Massive Results with these simple Whole Body Resistance Training Exercises.

Perform each exercise with 15-20 reps and then move onto the next exercise. Once complete with all workouts, that is a total circuit. Rest for 60 seconds and then repeat.

CIRCUIT ONE

  1. Isolated Lunge with band, Front Raises
     Grasp the band handles with both hands, shoulder-width apart. Step in center of the band with one foot. Step forward into a lunge with your front foot. Hold the lunge position while slowly raising your hands to your shoulder level. Resist the band as you lower your hands. Do 10 reps on one side and then switch.
  1. Alternating reverse lunge with band row
    Anchor your band at the belly button height. Facing your band, hold the band with two hands with light tension. Step back with one foot into a lunge. Row your arms back, elbows sliding against your sides. Resist as you extend your arms back out. Step forward and repeat, lunging with the opposite foot.
  1. Step Forward Band Press Punch
    With your band positioned about chest height, turn around facing away from the bands anchor point. Hold the band with light tension. Take a big step forward, forcefully pressing the band forward. Resist the band as you bring your hands back to the start position.
  1. Band Or Cable Pallof Press
    With a cable handle or band anchored at chest height, turn sideways and hold the band in both hands in front of your chest. Step away from the anchor point so the band is tense. press both hands out in front of you, keeping your shoulders square. Resist as you bring your hands back to the start position.

 

CIRCUIT 2

  1. Standing Leg Swing
    Balance on one foot, swing the other forward as far as you can control, then backward the same way. Do all reps on one side before switching.
  1. Single Leg Balance Body Lever
    Stand on one foot with both arms above your head. Bend at your hips pushing out the free leg behind you and extend arms out in front of you so that your body makes a plane from fingers to toes. Use your standing leg to pull yourself back to start position.
  1. Modified Ice Skater
    Start by balancing on one foot. Push off that foot to leap to the other side and land gently. Immediately switch direction and do the same movement with opposite foot. During each side leap, tap your calf with the heel of trailing foot.
  1. Reverse Lunge Knee Raise Hop
    Position yourself with your feet, hip-width apart. Step back into a lunge with one foot. Drive the back knee up and toward your chest to explode into a hop off your other foot. Do all the reps on one side before switching.

 

CIRCUIT 3

  1. Dumbbell Floor Press
    With a pair of medium weight to heavyweight dumbbells, lie on the floor with your knees bent. Hold the weights and lay the back of your arms on the floor with your elbows slightly elevated. Press the  dumbbells up and above your chest. Squeeze chest muscles and then, resist as you lower. Repeat.
  1. Imaginary Chair Cable High Row
    Attach a rope or straight bar to a cable station set to the highest level. Holding a deep squat, row the cable down to your chest with your elbows coming toward your sides. Squeeze and repeat. Resist as you release the cable maintaining your squat.
  1. Single-Leg Leg Press
    Set up the leg press for a more moderate to heavy weight. place feet on the platform so that your knees make a right angle at the start. Remove one leg. Press with the leg remaining for a full range on motion. Avoid locking the knee. Do all reps on one leg before switching to the other.
  1. Single Leg Pistol Squat Hop
    Stand on one foot. Extend the other foot forward while bending your standing knee and sending hips back to squat on one foot. Explode off the standing leg to hop up. Land gently with bent knee. Switch the other foot and repeat.

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