Regular Healthy Competition

December 09, 2013

Tom T.

Resistance Band Workouts

In an earlier post we discussed what it would take to have an effective home gym. Everyone went out purchased a row machine, treadmill, full set of dumbbells, barbell and weights and a bench, right? What's that, the contractor is not quite finished adding the south wing on to your home for all this equipment. If you managed all that, you should go all the way and hire a personal trainer and stop reading this blog. But, if you are like the rest of us and have limited disposable income hopefully you found $50 - $100 to start things up.

  • Resistance bands, check.
  • Yoga mat, check.
  • Pull up bar, check.

Weekend Happenings has a nice overview of why resistance training is benificial to your whole body. has a list of 33 Resistance Band Exercises and 50 Body Weight Exercises.

Just drawing from these list I'll give you an example of an upper body, lower body and total body workout. I prefer to do my exercises in circuits. When doing circuit training I choose 2 or 3 exercises and do all the reps in each exercise and then repeat. For example, I did a circuit of Bench Press, Inverted Rows and Bicep curls. I did my 8 reps on the bench, moved on to rows (completing 10 reps) and then 8 reps of bicep curls. That is one round (or circuit). Three rounds is the norm for me. Also, I have attached links that explain the exercises (if you need them).

Upper Body

Circuit #1

Push-Ups - set a goal # and try to reach it - make it challenging

Pull-Ups - Just like push-ups set a goal

Chair Dips - 15 to 20 reps (you can also use a coffee table or the stairs for this)

Circuit #2

Standing Bicep Curl (using your band) - 15 to 20 reps

Lateral-Forward Raise Combo (resistance band) 10 to 12 reps

Standing Chest Press (band again) 15 to 20 reps

Circuit #3

Bicycle - 20+ reps

Wood choppers - 10+ reps each side

Lower Body

Circuit #1

Front Squats (with your band) - 20+ reps

Lunge Jumps - 10 reps each side

Plank - One Minute

Circuit #2

Squat Jumps - 15 to 20 reps

Leg Extension (resistance band) - 8 to 12 reps each side

Right Side Plank - 45 seconds

Circuit #3

Standing Abduction (using that band again) - 8 to 10 reps each side

Wall Sits - 45 seconds to 1 minute

Left Side Plank - 45 seconds

Total Body

Circuit #1

Mountain Climber - 45 seconds to 1 minute

Wide Grip Overhand Pull-Ups - Set a goal # and try to reach it

Circuit #2

Overhead Press (use your band) - 12 to 15 reps

Skater Jumps - 20 to 30 reps

Flutter Kick - 30 to 45 seconds

Circuit #3

Burpees (with or without the push-up your choice) - 10 to 15 reps

There you go, some workouts for those who own even the simplest of home gym equipment. Wow! That was a lot of links (hopefully they were helpful). Now stop reading and start working out (not just yet, at least read the rest of my post, then you can get up and work out).

This Weekend:

The world really does stop in Columbus, Ohio when the Buckeyes play football. And depression sets in for at least a full day after a loss. Its kind of ridiculous. The Sports Illustrated Jinx is real, I told you this before.

But life does go on. Between dodging snow flakes and Christmas shopping, the wife and I packed up the kids to go see Santa on Friday night. Hockey was played for the last time this year (2013) on Sunday. Both of my teams met their untimely demise this week in the semi-finals of the playoffs. Good news is we got 2 weeks free hockey (4 games) which will shorten the break between the end of this season and beginning of next.

Linking Up

Reading the blog-O-sphere this weekend I came across two excellent posts from a couple of my favorite blogs, Mark's Daily Apple and Nerd Fitness.

In the Pursuit of Health, Should You Aim for Progress or Perfection? - Mark's Daily Apple

This was a refreshing read. No one eats perfectly clean (define clean eating by the way, yeah I couldn't either I just wash my vegetables). One quote from this post seemed to sum it up (and motivate me): "don't let the perfect be the enemy of good". Face it, perfection is not going to happen, lets not let that discourage us from being good.

Why Your Workout Plan is Failing You - Nerd Fitness

P90X (or any other plan for that matter) is the greatest workout play every devised! That is what they tell you on the infomercial so it has to be true. But who is it designed for? Is it for you? Or will it make you hate working out and quit exercising altogether? Read this post and see the reason that jumping into a 'professional' workout plan may not be the best place to start. Quote: "The best workout plan is the one you will actually do." True dat.

One Last Thing...

Do something for those that have less than you this holiday season. It truly will make you feel good. We (and by we I mean I) spend so much time looking for the perfect present for our loved ones that it becomes frustrating. This is a happy season of giving, so start with the happy part. And as far as the giving part, don't worry about the perfect gift or how much you spend, just appreciate those who help you every day.

I love Sports Night.

Oh yeah, find a way (there are many) to help out those who have a need. Donate money, gifts, food and (most rewarding) your time to those who need it more than you do. Put money in Salvation Army kettle, add a toy to the Toy's For Tots or Firefighter collection boxes, take some canned goods to the local food bank or serve a meal to the hungry at a shelter. Last, last thing, hug your kids (or someone else's kids if you don't have any) because every kid should have happy memories of Christmas.

Categories: blog of the day link, fitness, hockey, weekend review | Tags: Body Weight Workouts, Giving Season, Links, Resistance Band Workouts, Sports Illustrated Jinx

My Name is Tom T.

Hi, I'm Tom T. Here you will get a little fitness, a few recipes and a healthy dose of competition. I work a corporate job, have a family and love to compete in adult rec league hockey. This blog keeps me honest as I strive to be healthy.