Are you stuck in the office chair? No time for a workout? Feeling a little frumpy and
need a pick-me-up? Here’s a quick, five minute workout that will rejuvenate you and make you feel better
about skipping the gym.
All you’ll need is one or two resistant bands and a space to stand up. (Use a light resistant
band for beginners usually yellow)
Legs
holding the handles of the band in each hand, step to the center of the band and cross the handles over once so that the band is in an x over your feet. Standing up straight, step to the left four times then back to the right, repeat 4 times. Stay low in a squat position and really feel a burn in the Quads and Glutes.
Shoulders
uncross the bands, hold the handles, one in each hand. With a slight bend in your elbows, raise your arms up and out until they are level with you shoulders. Do 10-12 times.
Triceps
keeping the band securely under your feet, grasp the handles in your hands and lean slightly forward. Extend your arms toward the floor with your palms facing up. Bring your elbows up towards the ceiling and your hands in towards your ribs. Extend your arms back behind your torso, keep the elbow up and the shoulder and upper arms motionless. Bend only at the elbow Repeat 12 times.
Biceps
keeping the band securely under your feet, grasp the handles in your hands. With your arms fully extended toward the floor and your palms facing forward, bend your arms to your shoulders. Repeat 12 times
Using resistant tubing gives you a better workout because you will have both positive and negative resistance. Dumbbells let gravity pull it down but the band uses more muscles to both raise and lower. Just getting 5 minutes worth of resistance will kick up the endorphins and give you that good feeling. It’s a great workout when you are feeling a little sleepy. It may also give you the boost you need to get into a routine and start including fitness as a priority.
