No gym, no problem...Got bands??

                           Bands the hidden treasure...

So I have to admit that I was lazy for a bit...Yes, it happens!
I was making excuses for not exercising. I'm so used to my weights that the only thing I could think off was no gym, no work out...Until, finally my body demanded that I get off my tushy and move. So guess what I found in my closet? Yes, bands...
So my workouts have become plyo-metrics and band exercises. 


The first exercise is bicep curls with bands. I included the picture as you see, it's the same as bicep curls with weights. Try these instead of weight for a good burn. 3 sets 10-15 reps.

The next exercise is dead lifts with a band. Tie the band on something strong and pull up and down, back flat knees straight. 2 sets of 20 reps.

 I love this one,  it's a squat with a press. This exercise works some of the shoulders, but mainly the legs and bootie.. 2-3 sets 10 reps..

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  This baby is good for sexy shoulders. Hold with one leg or two for more resistance. Elbow come up higher than your shoulders. 2 sets of 10 reps, or 15 reps for a good burn.

This is another version of a shoulder exercise, straight up and down movement. For more resistance on the band, open the your legs wider. 

 This next exercise I wasn't able to find it it picture form, so I found this one with the robot model. I tried this exercise first before posting and can I tell you, burn baby burn...It works the thighs, legs, abs. Giving you an awesome workout...

Almost done. This exercise is a goodie, make sure you wrap the band around your feet and pull back with the arms. Keep your elbows up, this works the rear shoulders and the back..Awesome, make sure you go for reps on this one. 4 sets 15 reps...

Last but not least, tie the band around a door or something heavy; squatt down at the same time while pulling arms out. When you stand tucks the arms in. Works the arms, back, legs and butt.

This is a easy exercise but don't fool yourself it gives a good burn. 3 sets 20 reps..

 Enjoy this weeks blog..Make no excuses workout wherever you can. Health is wealth!!!
Angie Castillo Lifestyle Coaching
creatorswelcome@gmail.com

Why should I do squats??!

To squat or not to squat..

Front squats vs. Back Squats

Squats should be a staple in any lifter’s routine looking to build muscle and strength or just enhance quality of life.

What are the benefits of squatting:

Squat exercises are great for a total lower body workout. They work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. They can be done in almost any location.

Tones the Legs;  Squat exercises thoroughly engage the quadriceps, hamstrings and calf muscles, which helps to tone and strengthen the legs. 

Lifts the Butt; Doing squats gives the glutes a powerful workout, helping to tighten and lift the butt. To increase this effect, give your glutes an extra squeeze when returning to a standing position.

Strengthens the Core; Squats engage the core muscles of the body. Abdominal and back muscles are needed to keep balance during the movement. The result is a tighter, flatter abdomen and a stronger lower back.  Make a conscious effort to hold in your abdominal muscles while squatting down to increase this effect.

Front squat vs. Back squat

Front squats put the bar in front of the body, while back squat puts the barbell on the upper back. Front squats put a greater emphasis on your quadriceps( front of the legs) while back squats require more from your glutes(butt). Because front squats force you to stand taller, they require more hip flexibility than back squats.

 

Back squats place more emphasis on the  glutes and hamstrings(back of the legs) Since the weight is loaded almost directly down the spine, they also place compressive forces on the vertebra meaning they force the core to do more work to protect the lower back.

How to Do a  Squat Exercise

-Stand with your feet hip width apart.

-Tighten and pull in your abdominal muscles.

-Lower your body as if you were going to sit in a chair. Keep the motion slow.

-Stop when your legs are parallel to the floor.

-Stay in this position for a few seconds.

-Now press down onto your heels and slowly rise back up to a standing position.

-Repeat the exercise for a total of 2 to 3 sets of 8 to 12 reps.

-Be sure to rest for 60 to 90 seconds between sets.

Hope this is helpful, I know as women we want the benefits of looking good and feeling good. Squats encompass the whole body and your mind pushing you beyond limits. You can get amazing results that can last years of benefit. I was a huge squatter in my day, I stopped squatting for two years and still reaping the benefits of toned legs and butt. Squats can be your best friend, Enjoy!!

To your happy and healthy bootie, squat away...

Angie Castillo

Life Style Coaching

Intuitive Life Coach

www.accessyourdreamlife.com

accessyourdreamlife@gmail.com