Resistance Tubing Full Body Workout
No time for muscle conditioning workouts? You can achieve great, quick results with a resistance tube! This workout includes “multi-tasking” moves that hit multiple muscle groups at once, saving you time but maximizing calorie burn and building lean mass. Need a tube – check out the Smart Toner I use with my clients!
- Warm-up for 5 minutes before starting the workout.
- Do 10-15 reps of each move. To make it easier: drop the tube as you get tired and finish moves without resistance. To make it harder: tighten resistance on the tube, controlled by stretching it between hands/feet. Add pulses & isometric holds.
- Cool down and stretch for 5 minutes at the end of the workout.
- Always consult your doctor before beginning an exercise program.
Squats: works legs & butt
- Stand on middle of tube, feet hip width apart. Grasp handles
- Bend knees as you push butt back (as if sitting in a chair)
- As you return to standing, push R leg out to the side (foot flexed, push through heel). Alternate R & L side legs. Try glute squeezes as you stand up too
Lunges w/ Bicep Curls: works legs, butt, arms
- Stand on middle of tube in a lunge position, R leg front.
- Lower into a lunge and grasping handles, lift arms into a bicep curl. Release curl as you come up. Pulses!
Inner Thigh (Plié) Squats w/ Scapula Squeeze: works legs, upper back, shoulders
- Wrap tube around from front, then cross at your back and grasp handles in each hand
- Wide legged stance, pushing knees to back wall, lower into a squat
- As you lower with legs, push arms straight out to the sides. As you straighten your knees, squeeze your shoulder blades together, bringing your arms in towards your body
Hamstring Curls & Balance Challenge: works back of the legs, core
- Put one handle through the other handle to make a loop with the tube
- Step into the loop with your R foot; tighten the loop slightly around your ankle. Step on the band with your L foot about 30 cm. from your ankle
- Lift your R leg behind, squeezing glutes and extending from the hip. Balance on the L leg!
- Lift your R foot towards your bum as you flex & extend your hamstring. Stand upright, keeping abs tight. Switch sides
Tricep Press & Balance Challenge: works back of the arm, core, legs
- Holding both handles, balancing on L leg, place middle of tube on top of R foot as it extends behind you (like ham curl)
- Arms push up to beside your head; lower forearms behind as you stabilize upper arms beside your ears
- Don’t forget to switch legs on 2nd set
Shoulder Shimmy: works deltoids, rotator cuff
- Stand on middle of band, holding both handles, R arm 90 degree angle
- Lift R arm laterally, aligning with shoulders
- Rotate R arm up, so hand is near ear (goal post arms)
- Lift R arm into an overhead press. *12 reps of each of the 3 moves
“Chesty” Chicks: works pectorals, shoulders
- Wrap tube around you from front & cross at back, grasping handles
- Start on knees in upright position
- Arms 90 degrees (goal post), bring elbows towards midline of body (fly)
- Lower hands to shoulder height for, push/extend arms forwards (press)
- Lower body to push-up position. *12 reps of each of the 3 moves
Superwoman: works upper back, shoulders
- Lie on belly, put tube under belly; holding handles extend arms to side
- Lift chest off floor, keeping head in neutral alignment
- Push arms up overhead; hovering a few inches off the ground
- Release, squeezing shoulder blades together
Leg & Opposite Arm Extension: works core, shoulders, legs
- Put foot through tube handle while sitting on floor first
- Position self on hands & knees on floor
- Extend leg with tube around foot, hold onto opposite handle with opposite arm. Wrap around hand a few times for more resistance
- Extend leg out behind while pushing arm forward in front, keeping hips squared and body aligned in a flat table top position
- Switch sides
Abs – tube around feet
- Push legs out, keep as low to floor as possible
- As you bring your knees into chest, lift torso into a crunch
Thanks to the twenty-one women who entered to win a Signature Style Session with my Style Coach Safina Khimani of Faith Style.
Our lucky winner is Christine G. – her favourite fashion item is a Brown, 3/4 length sleeve shirt that makes her feel fabulous. Check out all the comments and my video blog below with a summary of all the entries.
Watch for Christine’s Style Story on www.careerfitmom.ca after she completes her sessions with Safina.
Posted in Contests Tags: Contests
Do something for yourself this spring and enter for a chance to win a FREE Signature Style Session with Style Coach Safina Khimani of Faith Style a value of $500.
The Signature Style Session consists of eight devoted hours over the course of 4 one-on-one sessions where you and Safina work together to develop your personal Mama Style.
Safina will help to identify your body type, teach you how to best dress it while camouflaging your challenge areas, and discover your individual colour palette. Safina will then conduct a Wardrobe Detox where you try on every item (kinda like What Not to Wear except she’s much nicer!) and together you’ll begin to discuss the core principles of a fabulous outfit while editing out the items that just don’t work for you. Safina will identify the garments that can be altered to best suit your body and inspire you by showing you just how amazing you can look. You’ll then go out for an afternoon of fun! Safina will map out the stores prior to the shopping session that will compliment with your body type and knock off some of the missing items from your Essential Shopping List she provides. Because the stores are all planned out it takes out all the guess work allowing you to have a stress-free experience and learn to shop strategically (i.e. in outfits vs. pieces). Finally the last session ends with you and Safina back at your home building outfits with both your existing and new items that will work for you rather than the other way around.
The Signature Style Sessions are tailored to you and Safina pampers you with a Mama Style that makes you feel fabulous!
To enter to win all you need to do is leave a comment below with a description of your favourite piece of clothing, accessory and/or pair of shoes – past or present.
Contest Rules & Regulations
• Entries accepted until last day of one of the contest period (Apr. 26 – May 10)
• Open to GTA residents only
• One entry per person
• Winner Style Success Story along with Before & After shots to be shared on www.CareerFitMom.ca
Step Back from the everyday details of your life and look at the big picture.
What does winning at weight loss or career transition feel like? What has worked for you in the past? How will you overcome any obstacles you’re facing?
Step Forward into each new day.
Accomplish one task in your job search whether it is researching opportunities, networking or writing a resume. Act upon one daily weight loss strategy such as portion control, keeping a food/exercise diary or moving more.
Step Out of Your Comfort Zone with support.
Making life changes is tough. I lost 90 pounds, but it didn’t happen overnight and I still struggle to maintain my weight. When my twins were born I decided not to return to my career in Human Resources. Instead I started CareerFit Mom. I now help other moms achieve their dreams for a better body and a more fulfilling career.
It took commitment, planning and time to safely lose the weight I gained during pregnancy and to create my comeback career. Structuring my goals into simple steps made it easier to achieve lasting changes.
You can meet your goals by taking small, manageable steps. Allow setbacks by learning from them and moving forward. Forgive yourself for lapses and re-lapses – they happen to everyone. Both weight loss and job search can be incredibly isolating and disheartening so make sure you engage your family and friends in your plan. You’ll need their support as you hit bumps along the way.
Keep taking small steps and you’ll be sure to find success. I believe in you!
- Warm-up for 3 minutes before starting the workout.
- Do 10-15 reps of each muscle conditioning move.
- Move quickly to your cardio boosts between muscle conditioning moves to keep heart rate elevated.
- Cool down and stretch for at least 3 minutes at the end of the workout.
1. Wall Squat: works legs
- Arms in goalpost position, stand against wall
- Walk legs out so you’re in a sitting position, pressing back against wall, knees bent at 90 degree angle
- 30 sec. (option to add: lift R leg 30 sec. + lift L leg 30 sec. + 30 sec. both legs on floor)
2. Cardio Boost: Jumping Jacks (30-60 seconds)
3. Lunge & Power Glute Lift: works legs, glutes
- R leg forward in lunge position, keeping knee at 90 degree angle over ankle
- Lower into lunge, pulse at bottom x3 then push off front foot, extending back leg & squeezing glute
- Lower back leg to floor and move back into low lunge/pulse • Complete R side then L
4. Cardio Boost: Kick Bum Run (30-60 seconds)
5. Push-up Series: works chest & cardio endurance
- 8 push-ups + 30 sec. plank jacks
- 8 push-ups + 30 sec. mountain climbers
- 8 push-ups + 30 sec. squat thrusts
6. Cardio Boost: Jump Twists (feet jump corner to corner while arms swing opp. way) (30-60 seconds)
7. Side Tri Push-up: works back of arm
- Lie on side, hips stacked, top arm 90 degree angle at chest height, pushing palm into floor
- Bottom arm reaches under to hold top tricep
- Push-up on bottom hand to lengthen arm and lift torso off floor. Release. Do reps then switch sides.
8. Cardio Boost: Knees Up (30-60 seconds)
9. Inner Thigh Squat with Scapula Squeeze: works legs, upper back & shoulders
- Wide stance, toes pointed out, push knees to back wall
- Arms out to side
- Bend knees, lowering into squat, bring arms into body, squeezing shoulder blades together
- Release out of squat, moving arms back to side
- 2 counts down & 2 counts up (option w/ tube or weights)
10. Cardio Boost: Frog Jumps – Inner thigh squat low, jump forward 2 x’s and back 2 x’s, staying low in squat. Take off and land on balls of feet (30-60 seconds)
11. All 4’s Boost: works arms, legs & core
- Start on all 4’s, lift knees so shins off ground
- Straighten legs as if moving into downward dog, while lifting R leg off ground & pushing up to ceiling
- Head comes between arms and hips are lifting to the sky. Do reps and repeat L
12. Scissors: works core
- Lie on back, hands under low back to support. Lift straight legs off ground a few inches
- Alternate crossing feet at ankles and pushing legs out into wide V, while keeping legs straight & off ground
13. Bicycles: works abs – Lie on back, crunch knee into opposite shoulder. L & R = 1 rep.
Try to do 20 a day as a physical reminder of your weight loss goals.
In our Weight Loss Group Fit session this week we talked about perfection – and how it isn’t possible! For healthy eating, the 80/20 rule is a good one to help you see results on the scale but not feel deprived.
Tracking your calories will help you budget for those small indulgences – one member eats a small Dove chocolate each day as it has only 1 Weight Watchers Point. Overall, consistent calorie-deficits will contribute to your weight loss. Create that deficit by eating smaller portions, choosing fruits and vegetables more often, staying away from processed foods. Don’t un-do all the hard work you’re putting into exercising. It is easy to think “Oh, I worked out hard today, I can eat this huge, calorie-laden treat!” If you consistently go overboard with what you’re eating, you won’t see progress on the scale, despite working out. Most experts agree that weight loss is 80% nutrition and 20% exercise. There’s that 80/20 rule again!
To Try This Week:
Eat only while sitting down. This can be tough, especially as moms we’re always rushing around and multi-tasking. Eating at the table and looking at all the wonderful food you’re about to enjoy will help you feel satiated. Give it a try for one day and see if it helps you stay mindful.
Weekly Challenge: Frog Jumps! Go and do 20 of them!
Perform the exercise everyday as a physical reminder of your weight loss goals. With every movement you’re generating great heat, blasting calories and shedding fat.
Mountain Climbers – do the move for a count of 30 everyday for the next week. Commit to a time that you’re going to do the exercise – as soon as you get up, before bed, at lunch – whenever it is convenient.
The most meaningful things are never quick and easy, but they end up being the most gratifying!
I want to inspire you to commit to your weight loss goals. See success for yourself and visualize what that looks like, how your body, mind and soul will feel. Anticipate your feeling of accomplishment as you see the scale drop each week.
It will be tough, but you can do it! You’ll have to focus each day and push past mental and physical discomfort. Know in your heart that you really want to make these changes and you can overcome any obstacle. Be prepared for small setbacks, because we all know that Life Happens. You may be faced with unbeatable cravings, you or your kids could catch the flu and suddlenly you can’t make your workout. If the weight doesn’t budge one week, don’t give up – just start back up again with renewed vigour.
To Try This Week: tracking your food. Studies show that people have more success with weight loss when they log what they’re eating. It will keep you accountable and show you where you need to make changes – scaling back portions or adding more fruits and vegetables, for example. Write down what you eat and when, as well as any exercise you do each day. Some tracking techniques:
- Use a notebook you can take with you or an online system that provides more info (nutritional breakdown of food and approximate calories consumed through different types of exercise)
- The Weight Watchers Points program is easy to follow and gives you a guideline of your points “budget” for the day so you know exactly how much you can eat in order to lose weight. I’ve had great success following the Points program, as have many of my clients. They also have a paid subscription-based online food diary.
- My Plate on www.livestrong.com is a free online food diary. After you’ve used it a few times, it starts to remember the foods you eat a lot and it becomes faster to click and add them to your daily log. You can easily add custom foods/meals and the database is full of every product imaginable (Supperworks entrees! President’s Choice!) It also has an exercise tracker, graphs and a water counter. One of my clients downloads her tracking into excel and emails it to me to help her stay on track.
- www.eatracker.ca is a free food and exercise log that is produced by the Dieticians of Canada.
- www.myfooddiary.com is a subscription based log that another one of my clients loves. It costs $9 US/month.
- www.myvictoryplan.com is a complete program including shakes, supplements and a armband (like a Body Bugg that they use on the Biggest Loser TV show) that tracks your calorie expenditure.
- A heart rate monitor is great to help you track how many calories you burn during your workouts. I love my Polar monitor.
Other Tips Discussed at today’s Weight Loss Group Fit Session:
- Doing workout videos at home is very convenient if you’re finding it hard to get out of the house to exercise (baby’s sleep schedule, picking up older kids from pre-school, etc., etc.!) You can borrow them for free from the Toronto Public Library – go to www.torontopubliclibrary.ca and search for fitness videos, place them on hold and they’ll call you when they come in. You can also borrow and swap with friends or check used stores for older titles. I love Jillian Michaels’ “30 Day Shred” video because it has 3 different 25 minute workouts. They’re intense, but you don’t have to spend an hour exercising and you get great results. www.amazon.ca sells them for as low as $9.99.
- You can do my Fitness In A Flash 20-minute workout on your computer – click here!
- Rogers on Demand has some free videos – yoga was suggested.
- Eating voluminous foods that are low in calories will help you fill up. Try cabbage (make a slaw with a little light dressing/mustard/chopped apple/sprinkle of raisins/seeds), soup (Today’s Menu on Gerrard, Knorr and PC Blue Menu were recommended) Chili (PC Blue Menu brand is good). Drink water before every meal and snack.
Weekly Challenge: Mountain Climbers – 30 seconds everyday
See you next Tuesday morning (6:30-7:30 am) for the Weight Loss Group Fit session: weigh-in, group meeting and 30 minute power workout! Now go do your Weekly Challenge!