This is a complete shoulder workout that addresses all 3 parts of the deltoids: rear, side, front. I recommend having several different sets of dumbbells nearby. By the time this 26 minute workout is over, your shoulders will feel WORKED!
For those of you who don't know, I created and launched my own product called Busy Bee Body! So exciting! It's a portable kit, full of bands and attachments, that lets you do workouts anywhere: work, home, traveling. There are sooooooo many cool exercises you can do with this bag full of bands! Here is a complete upper body workout using the door anchor attachment.
I created this 20 minute workout as a way to include the ever important pulling movement in your back workout. Moms, if you have a swing set or jungle gym in the back yard, that will be the perfect anchor point for your band. If you have a post or a tree that you can loop the band over, that will work too. I'm using a heavy resistance band in this video.
This 12 minute circuit is done standing, using a mini loop band (light resistance). You can do this as a circuit, like I do in this video. Or you can do these exercises here and there throughout the day when you have time.
Since I haven't put JUST a chest routine on here, I figured I would add one for those who want a focused chest workout option. In my opinion, most women need MORE back work than chest since we are often in seated in hunched over positions at work, or breastfeeding, etc... This 17 minute routine is great to add on with another workout, or to use on an alternate day from back work.
I work with many of my clients on their posture. People are stuck behind desks for hours on end, year after year. This creates terrible posture, muscle imbalances, pain and injuries. It is so important to strengthen the postural muscles regularly. Frequent activation is best. This 25 minute video takes you through some exercises, using light weights, and some foam rolling techniques. I highly recommend including this workout, or pieces of it, in your regular weekly routine. Even if you do just one of these moves, here and there, throughout the day, it will help. The key is frequent activation, and mind/muscle connection.
This 36 minute upper body routine focuses on the back and biceps. These are both pulling muscles so they go well together in a workout. You will need a heavy pair of dumbbells (I'm using 15 lbs) as well as an additional medium weight pair (I'm using 10 lbs). It is so important to strengthen the back muscles, so the first 20 minutes is devoted to working different parts of the back. The workout finishes with a killer bicep circuit and stretch.
ATTENTION OFFICE WORKERS! If you sit at a desk all day, start bringing a band with you and doing these exercises throughout the day. Shoulder health is one of the biggest issues we face due to the majority of the population spending their days hunched over at a desk with anteriorly rotated shoulders. The average gym goer is bench pressing and overhead pressing without doing any mobility work. This leads to injuries and pain. The exercises in this workout will improve shoulder function, improve posture and also strengthen the upper back musculature and scapular muscles (posterior delts, rhomboids, low traps).