women

10-minute tone-up – Band on the run

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Tone up home or on holiday with this do-anywhere band workout

Can’t resist fitting in a workout when you’re on holiday? This 10-minutes routine makes it all the more easy. With simple moves using just an exercise band, we’ve designed a quick workout that will work your arms, legs and bottom – and burn a few of those excess holiday calories, too!

How to do it

Warm up by jogging on the spot for a few minutes, followed by arm and hip circles to open your joints and increase your body temperature. Then do the following workout as a circuit, performing and completing the number of reps stated for each move. Once you have completed all the moves, rest for 30 seconds before you repeat the circuit.

Aim to do the circuit three times per session for best results, and remember to stretch and cool down properly to save you and your body from any muscle soreness or injuries.

1.    Squat standing on band

Works: Legs, bottom, core and upper back

Reps: 15

Stand on the middle of an exercise band, with your feet hip-width apart, holding one end in each hand (a). Bend your knees ad if you were going to sit down, keeping your arms and back straight (b). As you reach the lowest point of your squat, push through your heels to power back to the starting position and repeat.

Description: Squat standing on band

Squat standing on band

2.    Seated row

Works: Upper back, biceps and shoulders

Reps: 15

Sit on the floor with your legs straight out in front of you. Loop the resistance band around your feet and hold one end in each hand with your arms extended straight in front of you. Keep your back straight and shoulders back (a). Keeping your elbows close to your side, pull the band back towards your body. Squeeze your shoulder blades together (b). Pause and return to the original position.

Description: Seated row

Seated row

3.    Oblique pull over

Works: Upper back, arms, abs, obliques and hips

Reps: 15 on each side

Hold one end of the band in each hand with your arms overhead forming a Y. Pull the band tight and lift your right leg to hip height, with your knee bent and toes pointing out to the side (a). Keeping your left arm still, engage your obliques by pulling your right elbow down to the side and lift your right knee to meet it (b). Avoid rounding your back and keep your left arm in line with your ears, all the time squeezing your core and glutes. Straighten your body back to the starting position and repeat.

Description: Oblique pull over

Oblique pull over

4.    Tube walk

Works: Abs, bottom and outer thighs

Reps: 10 on each side

Stand on the middle of the band, feet shoulder-width apart and holding one end of the band in each of your hands. Cross the band in front of your body to make an X, with your right hand in front of your right hip (a). Standing tall take a small step to the right with your right foot (b), then follow by stepping with your left foot to the right. Take 10 steps to the right, then switch direction.

Description: Tube walk

Tube walk

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