Don't have time to squeeze in a gym session? You can achieve a full body workout basically anywhere with a resistance band... Janie Finlay gets a lesson on how to use this handy piece of equipment.

Quick at Home Workout

This workout can be done at home, work in a park, almost anywhere all you need is a a resistance band and some motivation.

ONE ARM BICEP CURL

Reps 12-15 each side Sets 1

Stand with both feet on the resistance band, shoulder-width apart. Grasp the resistance band with one hand and with your palm facing forward hold it down at your side. Lift your arm toward your shoulders, bending at the elbow, until you feel your bicep contract. Lower your arm slowly back down and finish all reps on one side, then repeat on the opposite side.

UPWARD ROW

Reps 15 Sets 1

Stand with both feet on the resistance band, shoulder-width apart. Grasp the resistance band with both hands and with your palms facing inwards slowly pull the bands up towards your chin, keeping your knuckles facing the floor and squeeze your shoulders at the top. Slowly release down and repeat all reps.

RESISTANCE BANDS can be purchased from Curves and Intersport

GLUTE BRIDGE

Reps 15 Sets 1

For this exercise you can tie a knot in your resistance band or use a loop band for this exercise. Place the resistance band just above your knees and lie on your back your knees bent at 90° and your feet on the floor. Raise your hips toward the ceiling until your knees your shoulders are in a straight line, contract your glutes at the top, as you raise your hips gently press your knees against the resistance band. Slowly lower back toward the floor and repeat all reps.

SQUAT TO OVERHEAD PRESS

Reps 12 Sets 1

Stand with both feet on the resistance band, shoulder-width apart. Grasp the resistance band with both hands at shoulder height, with your palms facing up. Lower your glutes to the floor to a squat poition, bending at the knees and ensuring that your knees track over your toes, then push back up and extend your arms and resistance band above your head. Then slowly lower back down and repeat all reps.

You can repeat each set as many times as you like, depending on how much time you have or what you want to achieve.

MIX IT UP with dumbbells/ cardio equipment / new sneakers and walk or run / push ups / planks / squats / lunges

Special thanks to:

Curves, York Street

Intersport, York Street

Janie Finlay, Independent Candidate for Rosevears



For more Winterlicious goodness and your guide to what's on in Launceston this winter, click here.