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I`ve been trying to curb my magazine purchases lately, but I faltered when I saw this workout in Shape magazine. My friend had just given me a Thera-Band resistance band that she wasn`t using anymore, and lo and behold, one of the workouts in the February 2012 issue of Shape magazine featured a resistance band, and nothing else! So I was like, heck yes, I want to to try this out! Especially since the workout was designed by Elisha Cuthbert. I like her! She is from my hometown and she is on one of my favourite sitcoms, Happy Endings. :)
I know the photos are difficult to see (that yellow thing in the first photo is my resistance band, LOL), so I here are the exercises featured in "The Crazy-Days Plan"!
How it works: Do 1 set of each move back-to-back as a circuit. Repeat up to three times."
You`ll need: A resistance band.
<ol><strong><li>Side Lift</strong>: Stand with left foot on the centre of a resistance band and hold an end in each hand, arms extended at sides and palms facing thighs. Raise arms to shoulder height out to sides, palms facing floor, as you lift right leg out to side. Lower arms and leg to starting position. Do 5 to 8 reps, then switch legs and repeat. (Works outer thighs, shoulders, and core)</li>
<strong><li>Three-Point Plank</strong>: Get in push-up position with wrists aligned under shoulders. Lift right leg behind you. Hold for 30 seconds, then lower leg and repeat with left leg. To increase the balance challenge of this move (and work your core harder), raise your opposite arm to shoulder height in front of you. (Works core, chest, shoulders, triceps, and butt)</li>
<strong><li>Squat Raise</strong>: Stand with feet slightly wider than shoulders and arms extended at sides. Squat as you raise arms to chest height in front of you, palms facing floor. Rise up as you lower arms to sides and left left knee to hip height in front of you. Repeat, this time raising right knee. Continue at a quick pace, alternating knees, for 1 minute. (Works butt and legs)</li>
<strong><li>Row Extension</strong>: Stand with right foot on the centre of a resistance band, lunge back with left foot, and hold an end of the band in each hand, arms extended toward right knee and palms facing each other. Bend elbows, drawing hands towards your sides, then extend arms straight back behind you. Reverse the motion to return to starting position. Do 5 to 8 reps, then switch legs and repeat. (Works butt, legs, back and triceps)"</li></ol>
I hope someone found that useful! :) I think this workout will be great for days when I don`t want to go to the gym, which is quite often. So far I`m averaging a couple of days a week, but I would like to go more. The problem is that I like to exercise in the evening - that just happens to be the time of day when I feel most alert and active. Unfortunately, that seems to be when everyone else wants to work out, too! Normally, this wouldn`t be a huge issue. BUT. Some people are very inconsiderate...
I think the thing that annoys me most is when guys load up a machine with way too much weight and then sit on the machine trying to psych themselves up to lift it. Then they try to lift it, sometimes grunting really loudly while they do so. Still others will let go of the machine handles and let the weight plates crash into each other really loudly. And then they sit on the machine for a few more minutes, trying to recover so they can do the same thing again. It`s SO frustrating when all I want to do is use a machine for 60 to 90 seconds. I want to do two sets, then move on! I don`t take that long, really! But I guess some people have something to prove and need to take 10 minutes to do it, lol.
So that is my rant! I will try to go to the gym more despite these minor annoyances, but in the meantime this Shape workout will help me to get my exercise on days that I just don`t wanna go! XD
<strong>What do you do for exercise? Do you belong to a gym?</strong>
***Photos are my own; please do not take. Workout is from Shape Magazine (Feb. 2012: pgs.38-40).