This is a another great set to do when travelling, or at home when you don’t have access to formal equipment.

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Equipment needed:
– 4 feet of theraband tubing. I use green, and it can be purchasTherabanded cheaply at any medical supply store. (4′ cost me less than $10). Create a loop at either end for your hands to go through.
– Timer or stop-watch, set for 45 sec. intervals.
– Details for each exercise at the bottom

Warm Up:
– 45 sec. jumping jacks
– 45 sec. burpees
– 45. sec jumping jacks
– 45 sec. burpees

Main Set: Work though each exercise for 45 secs then move immediately to the next exercise. Complete the full series 4 times.

– 45 sec. split squats on right leg
– 45 sec. one arm tricep extension with right arm
– 45 sec. split squats on left leg
– 45 sec. one arm tricep extension with right arm
– 45 sec. dead bug
– 45 sec. straight arm raises with stretch cord
– 45 sec. side plank on right side
– 45 sec. side plank on left side

Warm Down:
– 10 x Superman @ 10 sec. each

DONE.

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DETAILS

Jumping Jack

Start with feet together and hands at your sides. Jump feet wider than hip distance apart, while raising arms above head. Jump back to starting position.

 

 

 

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Burpee
1. Squat
2. Jump or walk feet back to plank position
3. Push up
4. Jump or walk feet back to squat
5. Stand and end with jump.

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Split squats

Stand with your legs staggered, your left foot about two feet In front of your right. Bend your knees to lower your body until your left thigh is parallel and your shin is perpendicular to the floor. Straighten your legs to return to start.

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One arm tricep extension

Place one end of the theraband on the inside of a door, and bring the other along the floor and through the doorjam, and close the door. *Or* Stand on one end of the theraband. Start with one end of the theraband in one hand, and with your arm bent behind you. Stand tall as you extend your arm straight, hold, and then return to the starting position.

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Dead Bug

Lay on back, and raise arms and feet in the air. Legs can be straight (harder) or bent (easier). Drop right arm behind you toward floor while lowering the left leg toward the floor. Alternate arms and legs.

 

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Straight arm raises

Place one end of the theraband on the inside of a door, and bring the other along the floor and through the doorjam, and close the door. Hold one end of the cord in both hands, about waist height. To start, legs can be bent slightly (harder) or straight (easier). Then keeping arms straight, extend the cord up and over your head, straightening legs. Return to start position and repeat.

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Want a fresh workout like this every day for a month? Join me, and I will email you a new workout each day in February. Click here for details.