I sometimes use my water bottle to keep my hips up in a plank or between reverse crunches to mix it up a bit. As I was doing that in a workout the other day I got to thinking, what else could I do with this bad boy? And no… this post is not sponsored by Essentia 😀
This workout is more of a quick circuit, full body workout. I used this the other morning to get my body going before I taught later that day. When I worked out later that afternoon, I didn’t feel exhausted but felt that my muscles had definitely been worked. So if you are someone that just wants to take 10 – 15 minutes in the morning to get going, then this is a great circuit for you! Works the core and is a new way to work the legs too!
I did 15 reps each move (each side), 3 times around. I think this could also be a great workout to do Tabata style! 20 seconds of quick spurts, break for 10 seconds, then go right back into the next move for the following 20 seconds, and so on. If you do, I would maybe do 4 sets instead of 3! But this is a great way to improve your endurance and keep your heart rate up, increase the intensity of every move.
Oh, and sorry for my camera! It decided to not focus for 2-3 moves at the end. So, no, your eyesight isn’t going! It’s just technology.
I hope you enjoyed this workout as much as I did! I always love coming up with new ways to workout using everyday items, making it easy to workout anywhere at any time! No excuses! Sorry 🙂
Keep an eye out for more workouts like this in the future! More fun to come!
*Every time you do a workout from Keegan Michelle, you do so at your own risk. Please consult a doctor before completing a workout if you are, or have been recently; injured, pregnant, asthmatic, or any other physical condition that may hinder your physical performance.
Their name does not disappoint. Along with the mini bands, these are the most highly used pieces of equipment in my home gym.
These bands are a little thicker, and much larger than the mini’s, so a little more versatile. This workout is focused on the legs, but the upside of this equipment is that when you are using them, you are engaging your core and upper body throughout every move. Another reason why I love them! Not only are they portable, but it doesn’t just focus on one muscle. It’s a full-body workout, even if it isn’t!
Trust me, it makes sense
Here is a great selection of super bands; from extra light to extra heavy! I suggest getting several and start with a lighter one when you first try the workouts. With that, you are going to want heavier resistance with certain moves! So get a variety!
Below is a breakdown of the moves, how to do them and what muscles they’re working, or you can skip right down to the video and watch the full workout, as well as links to my outfit and some other great (and affordable) activewear!!
SQUAT + OH Press
I love this move because it hits sooooo many muscles! Adding the Overhead Press is the key to making this full-body. It engages your core and back like crazy! In fact when I first started doing this move, I could barely do 5 lb. weights in good form. And any arm move that goes overhead is going to be harder than others, so if your upper back or core is weaker, this is might prove a little difficult, but with a little effort you will see great results in just a short amount of time!
SL DEAD LIFT INTO REVERSE LUNGE
This move combo is one that I regularly include in my workouts. Whether it’s with a kettlebell, or justly bodyweight, I love it. The lunge and the deadlift both target your hamstring and glute but in slightly different ways. They compliment each other really well, and the need for balance in the deadlift is a great added challenge. Be sure, during the deadlift, to keep your hips as square to the ground as possible. If lean into that stabilizing leg you’ll end up stretching or straining your inner thigh instead of working your hamstring and glute.
LATERAL LUNGEs + CHEST PRESS
This is my new favorite! I had never tried it before I got these super bands but know that I need to work more on my lateral lunge game, so let’s get to it!! The swaying motion from side to side will hit those glutes more than if you came out of the lunge every time. I urge you to use a mirror! Keep something in the background in your view and keep note if your hips come above that point. That will tell you that you need to sit that backside down! The chest press is a great way to activate your shoulders and front deltoids. It’s different than a front raise, and adds a challenge of keeping your hands high instead of just lifting up and down over and over.
I know, everyone’s least favorite. But I couldn’t help but include it! I always like to include one higher interval move into my strength work. I feel like getting your heart rate up quickly just once or twice will help elevate the rest of your workout!
VARIATIONS: LEG LIFTS & OBLIQUE STRAIGHT LEG CRUNCH + DONKEY KICK
The donkey kick is a commonly known move that I see people do all the time in gyms. Many times with dumbbells clenched behind their knee, sometimes with a machine and added weight. I love all of these different options in the video and think they should all be done together! It really fatigues the glute and hamstring and keeps your leg moving! I especially love the oblique crunch with the straight leg. The added resistance with the super band really targets the side body. Be sure to take that one slow and reach that leg out to the side as far and as slowly as you can. Can’t forget the core now, can we?
WALL SIT + FRONT RAISE
Ah, the wall sit. Also known as my former gym teacher’s form of torture. But believe it or not, it has now become a regular in my workout routines! However, I like to add a little something special to keep it interesting. This one adds a front raise, which also engages the core like crazy! Focus on your lower back (lumbar), and make sure it maintains contact with the wall. That way you know your core is engaged. This move is also great for those shoulders you want to show off this tank-top season 😀
Want to shop my active look in the video? And some of my other favorite pieces? Check out this selection Forever 21. All great choices to keep your activewear looking stylish and fresh, without breaking the bank!
*Any time you complete one of these workouts, be sure that you are healthy enough to do so! Any workout you complete from Keegan Michelle is done so under your own volition.
It’s no secret that these are some of my favorite pieces of gym equipment.
And for so many reasons! One of which being that you can take them and use them anywhere! But mostly because by using these in a standard move, like the squat? You are activating so many more muscles than you are without them. These days people don’t have an hour to work out ever day! Sometimes it’s 20 minutes, and sometimes it just as long as the kiddos don’t wake up 😛
This is an awesome work out to get your heart rate up, activate the the legs and obliques, and doable in 15-20 minutes! All of these moves are designed to hit more than just your legs, your glutes, or whatever the fitness trend is now days. I want my moves to be functional, and efficient!! And voila!
Let’s break it down!
PLANK LEG LIFT + KICK
This move is great because it takes the standard plank, and kicks it up a notch! It also is a great way to warm up your abs, your gluten and the backs of your legs that occasionally are missed!
*Keep your lower back tight and the plank form CORRECT!! After you do a few your gluteus maximus and biceps femoris are going to start to fatigue, but keep your form strong!! That was just a fancy way of saying butt and hamstrings 😀
SIDE STEP SQUAT
You add the side step because it activates your IT band and your gluteus medus more so than in a regular squat! Make the squat slightly lighter of a stance than your regular squat. So as you take your side step out, don’t be shy on the kick out, and keep your squat form strong! Butt back, chest up, knees over heels! BAM!
IN-N-OUT SQUAT JUMP
I know, people usually prefer it when ‘in-n-out’ is followed by “burgers” 🙂 But this is a great move to follow the side-step squat! Your side body is warmed up, your squats have been perfected, now to add a bit of a cardio component and getting your heart rate up!
STANDING LEG LIFT
Now, let’s hone in on that side body! We warmed it up with the workout leading into it, but now we’re going to isolate those muscles I mentioned before: your IT band, gluteus medus, and even your performis a bit as well!
SQUAT SIDE STEP
Staying in a low squat, you’re going to combine all of these moves and muscles that you have used so far for the final kicker!! Try to use your reflection to make sure that you aren’t leaning to far into the static leg; to the side or forward! You can also use a couch/bench/chair behind you to have as a reminder for how low to keep your butt! It’s easy to come out of this squat as you get tired
LADDER TOE TOUCHES!
Last chance to get your heart rate up and remind those hammies what’s up!
Now, go rock it!
Hope you enjoyed this workout as much as I did! Leave your thoughts and comments below!!
And keep an eye out for more mini bands work outs to come!