Lower Body Resistance Band Workout

Resistance Band

Great for Travel and At Home Workouts!

 

Check out this WOD designed to tone your lower body.

Warm Up

10 of each for 5-10 minutes (modify cardio exercises as needed to meet your fitness level and take breaks between rounds if necessary)

  1. High Knees
  2. Burpees
  3. Squat Jumps
  4. Ball Slams

 

Section 1 – Compound Muscle Exercises

8-10 of each exercise for 5 sets

  1. Squat (Stand on a band with the feet slightly wider than your shoulders and center of the band between the feet. Holding a handle in each hand, bring the top of the band over each shoulder, securing the band in place by crossing your arms at your chest. Sit straight down, chest up, abs firm, pressing your knees out over your toes. Rise back up to start position.)
  2. Lunges (Start in a lunge position with center of band under front foot. Slowly bend both knees lowering into a lunge and come back up.)

 

Section 2 – Targeted Muscle Exercises

Set 1

8-10 of each exercise for 3 sets

  1. Glute Bridges (lay on back and hold band at side with band over your hips, bend knees and press hips up squeezing your glutes)
  2. Hamstring curl (lay on stomach, loop band low around both ankles and raise one foot towards your glutes, squeezing with your hamstrings)
  3. Donkey Kicks (starting on hands and knees, hold ends of bands in both hands by head, and hook sole of one foot in middle of the band. Kick out the hooked foot straight using glutes)

 

Set 2

8-10 of each exercise for 3 sets

  1. Supinated Clamshell (In sitting position with bent legs, loop band below knees. Open legs spreading knees away from each other, hold for 5 seconds and return to start slowly)
  2. Monster Walks (loop band around ankles and stretching band as far as you can walk diagonally, hold the contraction for 5 seconds and alternate legs)
  3. Standing adductor (loop band around ankles, bring one leg out to side and slowly bring that leg in towards other, passing the standing leg slightly to increase contraction.)

 

Section 3 – Abdominal Exercises

Do 15-20 of each

  1. Plank (1 minute)
  2. Global crunches
  3. Penguins
  4. Side crunch (on each side)
  5. Leg lifts

 

Cool Down and Stretch

  1. Bend over at hips and reach for toes
  2. Pull one foot behind towards your glutes with your hand
  3. Butterfly (sitting, feet together and legs bent stretching adductors)
  4. Bring one foot to opposite side of other leg (knee bent up) and pull your knee in towards chest

 

** To move lactic acid and elevate your heart rate, cardio intervals can be added in between each section or each set**

Water Cooler Chatter…

Reusable Stainless Steel Water Bottles

Bring your water bottles!

Our newest studio addition (along with our newly opened weight room!) is our water cooler! Filtered water is now available in the studio space. Please help us be more eco-conscious by bringing your own reusable water bottle and filling it as needed.

Remember to drink plenty of water while working out and all day long. Your body works best when its hydrated .

water in glass

Stay cool and drink plenty!

Upper Body Resistance Band Workout

Side view of a sporty young woman using resistance band in fitne

Great workout for travel!

 

Warm Up

10 of each for 5-10 minutes (modify cardio exercises as needed to meet your fitness level and take breaks between rounds if necessary)

  1. High Knees
  2. Oblique Twists
  3. Lunge Jumps
  4. Ball Slams

Section 1 – Compound Muscle Exercises

8-10 of each exercise for 5 sets

  1. Push ups
  2. Resistance Chest Press (anchor band under legs of bench. Lay flat on bench and grab handle/end of band in each hand, start with elbows bent 90 degrees like a goal post by your sides and press hands up and together, return to start position.)

Section 2 – Targeted Muscle Exercises

Muscle Group 1- Back

8-10 of each exercise for 3 sets

  1. Seated Row (sit on floor with legs straight out, hook the band around the bottoms of your feet and pull back, keeping elbows tucked close to your sides, squeezing with your back. Return to start position.)
  2. Lat pulldown (Anchor band overhead on horizontal bar and kneel in front of it. Grab ends of bands with each hand, with arms mostly straight, and pull down to about shoulder level. Return to start position)
  3. Reverse fly (stand on center of band, cross bands and hold one end in each hand. Bend over and pull bands out to sides keeping arms mostly straight, return to starting position.)

Muscle Group 2 – Arms

8-10 of each exercise for 3 sets

  1. Overhead press ( stand on center of band and grab one end in each hand. Start with palms facing forward, elbows at 90 degrees in goal post formation. Press arms straight up and together, return to start.)
  2. Biceps Curls (stand on center of band and grab one end in each hand. Start with arms extended down at sides and pull the bands up towards shoulders with both hands)
  3. Triceps kickbacks (stand in a forward lunge position (slightly bent at waist) standing on band with front foot. Hold each end of the band and have bent arms with elbows tucked close to your body. Bend your elbow pulling the band back behind you while extending your arm. Return to starting position. After 8-10 reps repeat on other arm)

Section 3 – Abdominal Exercises

Do 15-20 of each

  1. Plank (1 minute)
  2. Crunches
  3. Bicycle crunches
  4. Russian Twist
  5. Leg lifts

Cool Down and Stretch

  1. Arm across body, pull with opposite arm
  2. Bent arm overhead, pull elbow with opposite hand
  3. Stretch on bar, arms behind and pulling chest forward

 

** To move lactic acid and elevate your heart rate, cardio intervals can be added in between each section or each set**

 

Disclaimer: FitCrush takes no responsibility for what you do in your own workouts. These workouts are recommended guidelines only. If something hurts, stop immediately and do not repeat the exercise. If you injure yourself while exercising call your doctor for guidance. Make your trainer aware at your next group exercise class or personal training session if you have been dealing with an injury so they can offer modifications if necessary.

Delicious Summer Smoothie Recipes

We taste tested some smoothies during our recent HealthCrush Challenge. Each one is packed with protein. Try them out!

Some Recipe Notes – We made ours with light almond milk, but soy, coconut or skim milk will work just as well. Adjust the calories as needed. We also used sugar free/fat free jello, any JELLO pudding powder will work to create a creamier consistency.

In each recipe, add more water (1tbsp) at a time or ice (one cube at a time) to reach desired consistency.

Chocolate Peanut Butter Smoothie

2 cups ice
1 cup light almond milk (30 calories)
1 serving chocolate protein powder (approximately 100 calories/20 grams of protein)
1 tbsp chocolate sugar free, fat free JELL-O pudding powder (25 calories)
1 tbsp chocolate peanut PB2 (22 calories)
1 tbsp unsweetened cocoa powder (15 calories)

Blend until creamy and enjoy!

Using this recipe: Calories 192; Protein 25 g; Carbohydrates 15 g; Fat 4 g

York Peppermint Patty Smoothie
2 cups of ice
1 cup of Light almond milk (30 cals)
1 serving of Chocolate Protein Powder (approx = 100 cals/20 gr of protein)
1 tbsp Chocolate JELL-O Pudding Powder (25 calories)
1 tbsp unsweetened cocoa powder {15 cals}
2 drops of peppermint oil (careful, it’s strong!) 
Blend until creamy and enjoy!
Using this Recipe: Calories 170; Protein 23 g; Carbs 10 g; Fat 4 g
Vanilla Frappe-chino
2 cups of ice
1 cup of Light almond milk (30 calories)
1 serving of Vanilla Protein Powder (approx = 100 cals/20 gr of protein)
1 tbsp Vanilla JELL-O Pudding Powder (25 calories) 
1 tsp espresso powder (5 calories)
1 tsp of monk fruit sweetener (0 calories)
1 tbsp of Vanilla Almond milk Creamer (15 calories)
1/4 tsp of vanilla extract (2 calories)
Blend until creamy and enjoy!
Using this recipe: Calories 177; Protein 21 g; Carbohydrates 12 g/Sugar 6 g;
Fat 4 g
(Compare to Starbucks at 260 calories/4 g protein/55 g carbohydrates/50 g sugar/3 g fat) 
~Better for you and just as yummy!~
Snickerdoodle Smoothie
2 cups of ice
1 cup of light almond milk (30 calories)
1 serving of Vanilla Protein Powder (approx = 100 cals/20 gr of protein)
1 tbsp Vanilla JELL-O Pudding Powder (25 calories)
1/4 tsp cinnamon (0 calories)
1 tbsp of Vanilla Almond milk Creamer (15 calories)
1/4 tsp of vanilla extract (2 calories)
Blend until creamy and enjoy!
Using this recipe: Calories 172 Protein 21 g;  Carbs 11 g; Fat 4 g

 

 

Shaker with protein shake and glass on table on bright backgroun

Don’t Lose Your Weigh (Ins)

Fitness Couple Jumping Happy At Sunset

Summer HealthCrush Challenge: July 5 – August 23

with Summer Celebration Sunday, August 28

Meetings on Tuesday evenings at 8pm following 7pm CrushHIIT Lower Body Class

We’ve got a great program designed to keep you on track all summer long:

  • Weekly Group Meetings with your HealthCrush Coach
  • Personal Accountability Charts in the HealthCrush Room to track your progress whenever you are in town
  • Multiple Weigh In Opportunities throughout the Week
  • Weekly Emails with Tips, Inspirations, and Quick Workouts you can do on vacation (even with no gym access)
  • WhatsApp Chat to Stay Connected and Support Each Other (optional)

Email Jessica at Jessica@fitcrushstudio.com or stop by the front desk to sign up!

HealthCrush_Logo-01

Men’s HealthCrush Challenge

Men’s Challenge Group Forming Now! Join Us Monday at 7pm for Our First Meeting!

So many neighborhood women have been having such great success with our HealthCrush Challenge, the husbands asked for their own group. A HealthCrush Challenge group solely for men that focuses on building lean muscle mass is forming now.

Meetings will be held Mondays at 7pm starting May 16th through June 20th. 

New Member Special for HealthCrush – $189 for 6 Weeks, includes:
Individualized Nutrition Plan
Weekly Group Meetings that focus on strategies to gain lean muscle mass and eating for fitness
Unlimited Body Sculpting Personal Trainer-Led Bootcamps and Group Fitness Classes

Challenge yourself! Email jessica@fitcrushstudio.com to join.

Community CPR Class

Learn how to save a life! FitCrush will be hosting an additional Red Cross CPR/AED Training Class open to the community. At the completion of the two hour class, you will receive a certification card.

Thursday, June 2nd
12:00 noon – 2:00 pm
Cost $45
Sign Up Here

Please pass along to anyone who may be interested. If you have any questions, please email jessica@fitcrushstudio.com.

Adding Days to Your Life

Here at FitCrush, we love it when magazines write articles about things we already know😉

Here is a great article about a new research study that shows how strength training can extend your life. Come strength train with us and add days to your life! Our  next HealthCrush Challenge is a great way to get started!

The Workout That Makes You Live Longer

If you’re a cardio junkie, it may be tempting to skip the weight room when you work out. Hey, your legs are sore after you hit up your go-to spin class. That totally counts as strength training, right? Eh, not so much. And according to new research, it might be time to stop skimping on a legit leg day, because anaerobic exercise (a.k.a. strength training) may be the secret to longevity.

In the study published in the journal Preventative Medicine, researchers at the Penn State College of Medicine found a link between strength training and a longer life. While, yes, cardio has been shown to lower your risk for cardiovascular disease, Alzheimer’s, and cancer, there’s much less research on how strength training (as opposed to cardio or overall activity levels) impacts your health and longevity. Read more…

HealthCrush Challenge Starting Soon!

HealthCrush Challenge – Spring Into Summer!

May 1st – June 18

The HealthCrush Challenge is back! We are looking for motivated individuals to join us for a six week challenge group to jump start your journey to your best health possible! Let’s get ready for summer together!
New Member Special for HealthCrush – $189 for 6 Weeks, includes:
· Individual Nutrition Meeting with our HealthCrush Coach to Introduce You to the Program

· Weekly Group Meetings with weigh-ins and goal-setting

· Unlimited Body Sculpting Personal Trainer-Led Bootcamps and Group Fitness Classes
Group meetings will take place Wednesdays at 10:45am or Sundays at 2:00pm.
To find out more and sign up, check out www.FitCrushStudio.com.
Questions? Email Jessica at jessica@fitcrushstudio.com.

First HealthCrush Challenge is Complete!

Congratulations to all of our HealthCrush Challenge participants! Our amazing challengers were reaching their goals, increasing their muscle mass, and feeling great! We celebrated today with a workout and party to give ourselves a much deserved pat on the back!

HealthCrush Challenge Level 1 Winter 2016

Our HealthCrush Cue cards will help us to stay on track and remind us that:

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction”  – George Horace Lorimer

Great job ladies! Our next HealthCrush Challenge starts May 1. Get ready for summer with FitCrush!