No Gym No Problem: Upper-Body Bodyweight and Resistance Band Workout
This month away from a gym has proven to be such a blessing. Don't get me wrong, I'm beyond excited to get back into my home-gym in a couple of days, but I'm so thankful for this month-long journey experimenting with bodyweight and resistance band training.
As you can imagine, being someone that is in the gym 5 days a week, I was really nervous going into this month. Although I had committed to not going to a gym to make life easier, I was still not sure how I would do. I thought I would get restless, bored and/or lose all of my muscles (a little dramatic, I know).
Well, this month has proven a lot to me: I'm much more resilient that I realized, bodyweight workouts can still kick your a**, muscles don't deteriorate that quickly, saying "f" it (jeez. I have a mouth of a sailor today!!!) and not "lifting" for very long some days won't kill me and shaking things up is FUN (which is crazy coming from the girl that has a love affair with her schedule).
I'm feeling so good after this month, mentally and physically, and I'm glad I was able to take a slight chill pill when it came to working out this month.
This was my go-to circuit arm workout while here and it never failed to get my arms shaking. Similarly to my leg workout, each circuit takes about 10 minutes, so feel free to keep it short with one circuit or do it multiple times through to get a really good sweat! All you need is a set of handled resistance bands which are pretty dang cheap on Amazon.
*between each circuit do a 1-2 minute plank!
10 wide-set pushups
10 assisted pushups (focusing on elbows close into your side)
10 commandos on each arm
15 classic bicep curls (on each side)
15 side bicep curls (on each side)
15 hammer curls (on each side)
15 lateral shoulder raises
15 front shoulder raises
15 shoulder presses
15 bent over rows
15 pull back rows (for this move and the next one, find anything you can to wrap your resistance band around - a light post, a tree, a leg of a table, etc.)
15 "lat pull downs"
I'm excited to incorporate more workouts like this into my weekly schedule, along with my heavier weights at the gym. It's important to switch up your workouts so your muscles don't get used to your routine; it keeps them guessing and ends up working them more! I definitely got in a rut back home with my upper body workouts and this helped open my eyes to the endless choices there are to work my arms (that don't require a gym)!
I hope this workout gets your arms burning and your sweat glistening!