Resistance Band Training with Young Living Brand Ambassador Edina Hamulic

26 October 26, 2015 - At Home, Healthy & Fit, Personal Care, Wellness, Young Living Brand Ambassadors, Young Living Lifestyle, Young Living Personal Care

Young Living - Resistance Band TrainingHi, Young Living members! I’m Edina Hamulic, figure pro with the National Gym Association. I’m looking forward to sharing my resistance band workout with you!

I started using resistance band training after giving birth to my son, and I loved how simple and convenient the workouts were. I could use the bands while the baby was napping or whenever I had 15 minutes to spare. They are so simple and easy to use, but they still offer a very effective, varied workout.

With resistance bands, I can do a full-body workout in less than an hour—sometimes only 15 minutes! Best of all, I can increase or decrease how difficult my workouts are—I am in control. After giving birth, I definitely was not ready for any weightlifting, so the resistance bands helped me ease back into shape. They are also safe to use on your own without a spot buddy.

Resistance bands can be easily adapted to your fitness level by simply allowing more or less slack in the bands. There is a variety available on the market, including those in Young Living’s Power Pack Gym Bag Kit in the 2015 Holiday Catalog. You will also find two different types of bands: basic resistance bands, which are simply rubber strips; and tube resistance bands, which have a foam handle and allow for greater versatility. I’ll be describing exercises using tube bands, but you can modify them to fit basic resistance bands, too.

Now that you know a little more about resistance bands, let’s get started with a simple and fast workout! With each of these exercises, you can adjust the difficulty by allowing more or less slack or by adding another band.

My 15-minute Full Body Workout

This workout will definitely get you going and work your whole body, without having to use different equipment or weights! Complete each exercise with 2 sets of 12–15 reps each, resting for 30 seconds between sets.

  • Young Living Brand Ambassador - Edina HamulicSquat and Press: Stand on the center of the band, holding the handles on either side of your head with an overhead grip, as if you are holding a bar on your shoulders. Squat down until your quads are parallel to the floor, keeping your back straight. Next, stand straight up, exploding upward and pressing the handles high overheard. Lower the handles, squat down again, and repeat. Make sure you keep your weight in your heels and that your knees don’t go past your toes as you squat.
  • Split Squat to Curl: Stand on the center of the band, holding the handles with your hands hanging at your sides. Step your left foot backward and kneel downward into the lunge position. At the same time, bend your elbow and flex your biceps in the curl motion. Switch legs and repeat.
  • Bent-Over Fly: Stand on the center of the band, your feet shoulder-width apart. Hold the left end of the band with your right hand, and vice versa. Bend over until your trunk is parallel to the ground, with your hands hanging down to the ground. Keeping your elbows only slightly bent, bring your arms up until your chest is open.
  • Tricep Push Down: Throw the band over a stable bar or hook overhead. I usually find one in the garage. Grab each end of the band and pull your hands down, extending your arms all the way and flexing your triceps. Keep your elbows close to your sides.
  • Seated Rows: Sit down with your legs straight in front of you. Wrap the band around a post at your feet while holding one end in each hand. Hold your arms straight in front of you, and then pull your hands toward your body, allowing your elbows to bend away from your body. Keep your back straight and focus on the back muscles as you row.
Four More Exercises I Love

If you want a few more exercises to add to your routine, try these simple but powerful moves:

  • Standing Hamstring Curl: Stand on one end of the band with your left foot, and then loop the handle of the other end over your right foot. Bend your knee and allow your leg to curl backward, flexing the hamstring. Do 3 sets of 12–15 reps, then switch legs.
  • Bicep Curls: Holding the band at both ends, lay the slack on the floor and step onto the center of the band with one or both feet. Stand straight up, hold the bands with your thumb facing up, and curl your arm to flex the bicep. Do 3 sets of 12–15 reps.
  • Standing Hip Abductors: Stand straight up with the band wrapped loosely and secured around your ankles. Keeping your knee straight and lift one leg to the side as high as is comfortable. Repeat with the other leg. Do 3 sets of 12–15 reps.
  • Bent-Over Rows: Stand on the band with both feet while holding each end. Bend over at the waist until your chest is parallel to the floor. Pull your hands toward your body, allowing your elbows to bend away from your body. Keep your back straight and focus on the back muscles as you row. Do 3 sets of 12–15 reps.

With simple, fast exercises like this, you can give your body a workout right in your living room! Try my workout and tell us your favorite exercise in the comments!

Edina Hamulic, NGA Figure Pro, facebook.com/edinafit

 


 

Power Pack Gym Bag Kit** GIVEAWAY**

Want to win a Power Pack Gym Bag Kit? Simply comment on this post for your chance to win!

Giveaway rules:

  • To enter, simply comment on this post.
    • If you receive an error message, please wait 15 seconds to post your comment. All comments are moderated and may not display immediately.
  • One commenter will win a Power Pack Gym Bag Kit  (valued at $131.58).
  • Contest ends at 11:59 p.m., MT, on Sunday, November 1, 2015.
  • Winner will be chosen randomly and announced on the blog on Monday November 2, 2015.
  • Click here for official rules.

***UPDATE***

Congratulations to our giveaway winner, Christi Rogers. Thanks everyone for your participation and great comments!

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  • Kimberly Slack

    Wow. This is actually an exercise I feel I could do. Thanks! I agree videos would help.

  • Judy “Polly” Marshall

    Would love to win this. I use a band my therapist gave me but it’s not very strong.

  • Julio torres

    I love easy home workouts just because I’m a truck driver and I’m on the road 12 hours a day. A run to me seems to much so quick and easy workouts at home is perfect for me. Thanks for more workouts to do

  • Would love this to take and get my full work, but could also do it at home.

  • Buddy Black

    This is perfect for the guys too! Love resistance bands and the quick fix setup. Thank you for posting this! I will definitely utilize these exercises in my future sets!

  • Lisa Castro

    I love that you can take this workout with you any where you go, no gym needed and a small amount of time so you don’t feel over-whelmed. I teach fitness classes and I am always looking for new ways for my students to do things at home. Thank you!

  • This sounds like a great supplement to my yoga class. Thank you.

  • Simple and effective solution to keep yourself fit as a business traveler that can fit easily into your luggage.

  • jody

    Would love this set!Thanks for the great info!

  • Linda Masters

    Love to use portable equipment so that I can exercise at home or when I travel!

  • maggie

    I had been very active with all kinds of exercise for the past several years. I really appreciate Young Living putting out this goody bag with bands and exercise tips for active adults. I think that having a simple solution to exercise is a plus since with an active lifestyle it is a necessity to stay physically fit. We break down once in a while but if we stay committed to exercise we will recuperate quicker. Thank you so much Young Living!

  • Carole

    I love working with resistance bands. Thanks so much for this quick workout!

  • Suzanne LeBlanc

    Hi Edina! I appreciate you being an advocate for this! Working out has been a part of my life for as long as I can remember. I live pretty far away from a gym so I work out at home with the equipment I have. I have been wanting to add resistant training to my program. These look great! Thank you again for what you do!

  • Bonnie

    I would love to try this workout but truthfully I need to see how to position my body and how to utilize the bands.

    • Young Living

      Thanks for your comment Bonnie! We’re working on it and we’ll keep your feedback in mind for future posts. 🙂 Thank you for stopping by!

  • Gloria

    This inspired me to get out an old band that I have which doesn’t get enough use and try the exercises. I definitely need to work up to the recommended number of repitions. This is a great workout. Thanks!

  • Patti

    Can’t wait to give this workout a try!

  • Elaine

    I love working wih bands I will try this tomorrow. I am always looking for a new workout. Thanks

  • Suzee

    I have been thinking of getting resistance bands for some time now. Thanks for the opportunity to win this great package.

  • Amy Gilman

    Thank you so much for all the great ideas! I want to try them!

  • Erin Smith

    Thank you for sharing this awesome workout! Resistance bands are a fun alternative in the gym and Allow for maximum results. I will try this workout tomorrow!

  • Michelle

    Thank you for the workout information. It would not only be great to take to work to do on a lunch break but thoughts nights that I work late and don’t feel like doing a bigger workout. This would be wonderful to keep me motivated in keeping up with an exercise program and not falling off the wagon.

  • Laura

    I love YLEO. I can’t wait to try the resistances training! It would be a perfect way for me to continue to work muscles and strength back as I have been using therapeutic bands from my physical therapist.

  • Kathy Lee Baker

    WOW!
    Thank you, Edina, for the quick 15-minute resistance band workout!
    I can even do this at work to stretch away the sitting issues and what outstanding support for our muscular system!
    Thanks again!

  • Delmar Howell

    I am needing a quick workout regimen that I can fit in my life. Would love this to start!

  • Joyful Jan

    This workout is doable!! Thank you YL for inspiring us!!

  • Joyful Jan

    I am committing to this workout. Thank you, again, my YL, for your inspiration and help in every area!!

  • DAnn Colley

    I would love to have this set! I look forward to trying your workout.

  • Kathleen kelley

    Looks like the perfect travel workout kit. Thanks for the routine.

  • Lynn Bartlett

    I am trying to lose weight so maybe this would help my efforts greatly. Need ALL the help I can get.

  • Pam Riley

    Tomorrow is a new day! Starting this workout!

  • Colin Riley

    Just signed up and would love to win this

  • Jennifer Huebner

    This is super. Great for travel. Thank you for sharing these exercises and the opportunity to win this collection.

  • Amanda

    Thank you for this post I love it! My favorite workout would have to be the standing hip abductors! They target the areas I am working on the most and I can really feel the burn! Thanks again!

  • Laurie Gosda

    I think this is a fabulous workout and would love to win the gym bag full of goodies, just what I need to be motivated!

  • Amanda Owens

    Thank you for this post, I love this! I have been looking for a new workout that is short and simple for me to at home before I get into mommy mode. Great information, the only thing that would make it a little better is maybe a brief video of a couple of the positions. Thanks again!

    • Young Living

      Thanks for your feedback, Amanda! We’re working on it for future posts.

    • Thanks, Amanda. I was also hoping there was a video.

  • kristina

    I to win this giveaway prize!

* Please note that all comments are moderated and won't appear immediately. Additionally, some posts may be slightly modified or deleted to maintain compliance with Young Living's Policies and Procedures and federal regulations. To ensure your comments are compliant, please refer to the Suggested Product Claims document.