10 Lower Body resistance band exercises

Can be done anywhere

Yesterday I went over upper body exercises you could implement utilizing the resistance bands & today I will go over lower body exercises with the resistance band. A short list of exercises that can be done anywhere since the use of a resistance band can be taken with you on trips, to the gym, or in your home. Feel free to add to this of exercises!

 
 
  1. Prone lying leg curl
  2. clamshell
  3. Lateral band walk
  4. Glute bridge
  5. Fire hydrants
  6. Glute kickback
  7. Lunges
  8. Squat
  9. Seated straight leg raises
  10. Seated hip abduction

Hopefully this list of 10 exercises will help you in your next workout 🙂

 

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Resistance band exercises (upper body)

Utilizing resistance bands for exercise are a great way to recover from injury, warm up before starting your workout, and adding some form of variety to your programs. Not to mention you can add them to your main exercises to add some form of extra resistance. 

 

Today’s post will go over some upper body exercises using the resistance band. Feel free to add your own resistance band exercises in the comment section if it isn’t already mentioned on the list. 

 
 
  1. Standing chest press- chest 
  2. shoulder press- shoulders 
  3. overhead triceps extension- triceps 
  4. seated row- back 
  5. standing row- shoulders 
  6. front raise- delts 
  7. lateral raises- delts 
  8. resistance band push ups- full body
  9. Bentover row – back 
  10. bicep curls – biceps 

Shay-lon 

 

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Wednesday Bench Deload

If I haven’t already mentioned in previous post from this week; this whole week is a deload week for me, besides the accessory workouts; those will be heavy weights — my core lifts will be low weight t help with recovery and of course, I will add some cardio here and there during the week as well. 

 
 
  • Barbell bench press: 3 x 5

 

  • 40% of 90% 1RM: 50 lbs
  • 50% of 90% 1RM: 65 lbs
  • 60% of 90% 1RM: 75 lbs

 

Superset:

  • DB chest press: 5 x 6, 90 lbs
  • DB alternating curls: 5 x 6, 60 lbs

Superset:

  • Push ups, 5 x 6
  • bench dips: 5 x 6

Superset:

  • DB hammer curls: 5 x 6, 60 lbs
  • lat pulldown (wide grip): 5 x 6, 100 lbs

Superset:

  • DB flyes: 5 x 6, 40 lbs
  • DB overhead triceps extension: 5 x 6, 30 lbs
 

 

Thursday, Oct. 12th Workout

Workout:

Superset:

 
  • Reverse grip bentover rows: 4 x 10, 65 lb
  • Barbell shrugs: 4 x 10, 135 lb
  • pull ups: 3 x 8-10

Superset:

  • Seated cable rows: 4 x 10, 100 lb
  • chin up: 3 x 8-10
  • Standing DB upright row: 3 x 10, 50 lb

Superset:

  • Rack pulls: 4 x 10, 135 lb
  • Kettlebell sumo high pull: 4 x 10, 12 kg
  • V-bar pull up: 3 x 8-10

Superset:

  • superman: 4 x 10 seconds
  • DB shrugs: 4 x 10, 80 lb
  • Overhead slam: 3 x 10, 15 lb

Cardio: (5 rounds)

  1. DB step ups: 1 minute, 30 lb
  2. side to side shuffle: 1 minute
  3. kettlebell swings: 1 minute, 10 kg

Today’s workout was very good, especially the cardio, by round 3 I was already fatigue and running on low energy but still managed to push through. I did my supersets with minimum recovery besides the pull ups and chin ups, for whatever reason, those have me struggling to do them unless I do a 30 second break – The Vbar pull ups were a new exercise for me to try and I liked it, it was harder no doubt but I did fairly well in my opinion. Tomorrow will most likely be a rest day, so hopefully Saturday we start back up again with some strength training. 

Many of these exercises you can do at home with small equipment, for example if you want to be able to do pull ups at home, click below: 

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Fitness WonderWoman,

Shay-lon xo

Wednesday Sept.20th – Workout

Workout:

Superset:

 
  • DB overhead Triceps extension: 3 x 8-10, 20 lb
  • EZ Bar reverse lunges: 3 x 10, 40 lb

Superset:

  • Close Grip DB press: 3 x 8-10, 20 lb, 25 lb, 30 lb
  • Plie Squats: 3 x 10, 30 lb
  • Standing bentover one arm DB triceps extension: 3 x 8-10, 20 lb each arm

Superset:

  • Tate Press: 3 x 8-10, 40 lb
  • Goblet squat: 3 x 10, 30 lb
  • glute bridges: 3 x 10

HIIT Training

  1. Jumping jacks (1 minute)
  2. mountain climbers (1 minute)
  3. plank arm raises (1 minute)
  4. bodyweight squats: (1 minute)
  5. side leg raises (1 minute)

I did ONE round, with 1 minute rest between exercises. Today was a very simple exercise, mainly focusing on hypertrophy, so muscle mass, but not as much strength. Reason being is because I am working at the gym with a client for training today and I want to be at my best as far as recovery so I can do the movement properly.  Wish me luck! for am I eager and excited all in one! 

 

Fitness WonderWoman,

Shay-lon xo

PTSD (Post Traumatic Stress Disorder) Mental health awarenesss

Welcome back bloggers to another mental health Thursday post! I hope all of you have been enjoying my mental health Thursday post, raising awareness on mental health and making it less of an omen & giving understanding. I am not sure if any of you have heard of PTSD, but if you have, you probably have commonly heard war veterans speak on it — but it isn’t exclusively happening to just war veterans but also the general population as well. I know someone personally who has PTSD, hell, I probably know more than a couple of people and each of them handle it differently and have different reasons as to why they have it. I won’t discuss their stories because that is private information but if anyone wants to leave in the comments or email me their own experience, that is fine, otherwise I don’t expect people to be as open about their experiences because it becomes really personal. 

 

Now keep in mind, all my information about PTSD does NOT mean that it is the same for everyone, everyone is an individual case so treat my answers as such. If you know someone who has PTSD, I am either hoping this will help give you insight, possible understanding and perhaps help you have a better handle on things because I dated someone who allegedly had PTSD (wasn’t brought to my attention until the break up) and the way they explained it, they couldn’t but I could tell something wasn’t right at the time with this person and while they never did get a diagnosis; they figured they did enough research to narrow it down to PTSD — I wish I could have known sooner because maybe it wouldn’t have been too late to look into handling a relationship with someone with possible PTSD but with that being said, many spouses who live with someone with this condition, it can sometimes be stressful and very exhausting if you don’t understand or if you are feeling abandoned, it is never easy to put your foot into someone else’s shoes if you have never experienced what they have experienced and while we sympathize with them, it doesn’t mean we have a hold on the issue at hand – because sometimes we don’t, sometimes we find ourselves thinking we ‘got it’ just to find out we we’re way wrong, and that’s okay because we are only human. 

 

What is PTSD?

 
  • Failure to recover after experiencing or witnessing a terrifying event 

Not everyone with PTSD has gone through a painful event – losing a loved one can also cause this to happen. 

Symptoms

  • Flashbacks/reliving the event (nightmares, etc)
  • scary thoughts
  • Avoiding places, or situations that remind you of the event
  • Might have more negative beliefs or feelings
  • hyperarousal
  • feelings of hopelessness, shame or dispair
  • possible drinking or drug issues
  • employment issues may occur
  • relationship issues may occur
  • depression 
  • anxiety
  • many of the symptoms depending on the severity could lead to suicide.. 

Children with PTSD

  • Might experience bed wetting habits
  • Forgetting how to or being unable to talk
  • Acting out the event during playtime
  • Could be unusually clingy to a parent or other adult
  • Trouble sleeping
  • Act out the event through drawings 
  • Could become more irritable or aggressive
  • Might have problems with friends, or school work
  • might try to avoid going to school
  • depression as they get older
  • anxiety
  • withdrawal or possible reckless behavior as they get older

Risk Factors

PTSD can happen at any age! 

  • war veterans
  • sexual abuse
  • physical abuse
  • loss of a loved one
  • witnessing a dangerous event happen to a loved one
  • childhood trauma
  • having a history of mental illness
  • having little to no social support after the event
  • Stress after the event can make PTSD more likely

With this being said, PTSD can occur soon after the event or take months to years before it triggers & it can come and go. Again, everyone is different. 

 

Treatment:

  • Psychotherapy for PTSD
  • Medications

The ONE thing is for sure, we always want to push people to ask for help, but sometimes that person doesn’t always realize they have an actual issue and some people live in denial. You can offer help, but doesn’t mean they will take it. I once told somebody: “getting help seems easy to do coming from people from the outside looking in, but for me, it is letting go of my pride, being vulnerable and accepting it and that’s just not easy to do” so take that how you will, but in knowing my own situation, my anxiety and how it hinders me sometimes – that’s how I feel about things, hints why I have never sought out help BUT don’t do as I do, do what works best for you, and your circumstances because help is important in order to better handle things sometimes. I will mention, my anxiety is A LOT better than where it used to be but it probably would have saved me a whole hell of lot more to seek help back when. It’s never too late to ask for help or seek a professional, so don’t give up on yourself. 

 

P.S I will always be honest with my readers about how I handled my own mental health issues and break downs, etc and I will be the FIRST person to say, I don’t seek professional help for things I go through, because I just deal with it & sometimes I pay a hell of a lot of consequences and sometimes I come out okay, but regardless, my pride and stubbornness gets the best of me,  and that’s why I am a bad example , lol 

 

Hope all of you have enjoyed this post, be sure to like, comment,share and follow!

 

Fitness WonderWoman,

Shay-lon xo

 

Tennis Elbow (Injury/Injury Prevention)

Also know as .. ‘Lateral Epicondylitis’. 

From the title, it can assumed it is probably an injury one occurs from playing tennis, BUT don’t be mistaken it is an injury that can occur from other sports as well. It is important that we know what kind of injuries are out there so we can help ourselves by knowing what to look for, how to handle the situation and causes so we can prevent it from happening again. 

My goal is to help you with understanding different injuries, and how to manage them, buALWAYS KEEP IN MIND: TO SPEAK WITH A MEDICAL PROFESSIONAL! 

What is this injury?

 
  • commonly occurs near your ‘funny bone’, located on the outside of the elbow. 
  • can occur at the elbow and travel down to the forearm or hands when the elbow is in use. 
  • Tendinitis – swelling of the tendons

Causes:

  • Overuse is the more common reason- repetitive gripping and grasping activities. 
  • Trauma- a direct blow to the elbow can cause degeneration and in turn make it more susceptible to an overuse injury

Symptoms:

  • pain near the bony part of the elbow
  • weakness in the forearms, wrist and elbow region
  • Keep in mind that with activity the pain can start near the elbow and travel down to the forearms and hands

Treatment:

  • The activity which causes the injury will need to be limited
  • Ice the elbow for 20-30 minutes every 3 hours for 3-4 days until pain is gone
  • medication can help alleviate pain
  • Physical therapy for stretching and strengthening exercises
  • Might have to wear a brace
  • Having injections of steroids or painkillers to help with swelling and pain
  • Rest 
  • Sport massages are said to be useful for this injury
  • Surgery might have to be an option

Recovery can take several months or some people have been lucky enough where it recovers in less time than that depending on the severity of it. I noted up top that speaking with a medical doctor will be your best chance of dealing with it. 

 

Have any of you had this injury? if so, how long did it take for you to recover and how did you end up with this injury?

 

Fitness WonderWoman,

Shay-lon