Light Your Arms & Abs Up With This Resistance...

Light Your Arms & Abs Up With This Resistance Band Workout

Happy Monday! How was your weekend?

Mine was busy seeing friends, eating out, dancing (basically the opposite of last weekend) and cleaning up our balcony. Or rather, Adam cleaned up our balcony. I watched and bought coffee.

Our balcony is both a blessing and a curse. I love it because it’s nice to stand out there, get some fresh air and look at the gorgeous view. Unfortunately I’m not the only one who loves it – pigeons and spiders also like to call our balcony home.

I don’t know about you guys, but i’ve seen a 10 fold increase in spiders in our apartment recently. Luckily i’m not as scared of them as I once was, but it still doesn’t mean I love seeing them around. Especially when they come out of no where.

Aside from making our balcony spotless, it was one of my best friends birthday. We celebrated it with a few drinks in the park, followed by a “Lemonade Views” themed party at a bar (an ode to Beyonce & Drake).

This is basically as good as it gets with us:

Last week I also did this arms & abs workout with a resistance band and was feeling it for days. It was one of those workouts that it hurt to laugh afterwards, because my abs were so sore!

Light Your Arms & Abs Up With This Resistance Band Workout

Arms & Abs Workout with Resistance Band

Perform each exercise for 30 seconds on with a 12 second rest in between. Repeat for 4 rounds total

Light Your Arms & Abs Up With This Resistance Band Workout

1. Lateral Jumping Push Ups: Start in a push up position with your core tight and back flat. Bend your elbows and perform a push up, so your chest is only a couple inches from the ground. Extend your elbows and explode out of the push up, jumping your feet and your hands to the right. Land with a soft bend in your elbows and perform another push up. As you come up again, jump back to your starting position.
Modification: If you are unable to jump, perform walking push ups instead. Perform a push up and as you come up, walk your hands and feet one step over to the right before doing the next rep.

Light Your Arms & Abs Up With This Resistance Band Workout

2. Kneeling Tricep Extn with Band:  Get down on one knee, keeping your core tight and your chest upright. Place the middle of the resistance band under your knee cap, and grab the handles with both hands, elbows bent. With your palms facing the sky and elbows tucked in, extend your arms and reach your hands above your head. Slowly reverse the movement so that you are back in starting position. You should feel this in the back of your arms.

Light Your Arms & Abs Up With This Resistance Band Workout

3. Leg Raises with Hip Lift:  Start on your back with your arms out to your sides, palms flat on the ground. Keeping your legs straight, lift them up in the air until they are perpendicular with the ground. At this point, lift your butt a few inches off the ground, engaging your lower abs. Slowly lower your legs back down, without letting them touch the ground.

Light Your Arms & Abs Up With This Resistance Band Workout

4. Alternating Upright Bicycle: Start on your back with your hands gently placed behind your ears and legs extended. Squeeze your core and crunch your abs, bringing your right elbow towards your left knee. Come back down, without letting your feet touch the ground. Repeat the movement, except with your left elbow and right knee.

Light Your Arms & Abs Up With This Resistance Band Workout

5. Resistance Band Lateral Raises: Start with one foot slightly in front of the other, with the middle of the resistance band under the front foot. Grab the handles in both hands, palms facing the ground. Without using your momentum, lift your arms up and out to the sides, just above parallel with the ground. Slowly lower your arms back down to your sides again. Keep your arms straight, with a soft bend in the elbows.

What About You!?

  • Are you afraid of spiders?
  • Beyonce or Drake?
  • What did you do this weekend?

Pin For Later!

Light Up Your Arms and Abs with this Resistance Band Workout! 5 Exercises, 30 seconds each, 4 Rounds Total!

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  1. This looks intense! I definitely can’t do the jumping push-ups but love the modification. And good luck with those spiders O_O jikes!

    • beverleyc

      10 June

      Perfect! I’m glad you like the modification. Omg i know – kill me now.

  2. I live on the 23rd floor and in the summer there are still spiders up here outside the windows. I don’t even have a balcony, so they just spin webs in the windows on the outside. It’s really weird.

    • beverleyc

      10 June

      Ughhh i have that too. Spider webs EVERYWHERE ERIN. EVERYWHERE I LOOK.

  3. I love working out with resistance bands! Pinned and am so doing this in my hotel room while I’m gone traveling for the next couple weeks!

  4. Ivanna

    9 June

    This looks like a killer workout. I’m not scared of spiders but I don’t approach them if they are around lol. Pinned this for later.

    • beverleyc

      10 June

      Thanks Ivanna! And yes i’m kinda the same way now. i used to be TERRIFIED.

  5. I told myself earlier this week that I really want to buy resistance bands! I THINK you tapped into my brain and heard me and are now motivating me further to GET THEM!!

    • beverleyc

      10 June

      Woohoo! We are definitely on the same brain wavelength. GO GET EM GIGI!

  6. Carmy

    10 June

    Love this! My resistance band has been catching dust recently. Guess it’s time to break it out.

    • beverleyc

      10 June

      hahaha i keep mine in a container otherwise it would be covered in dust and cat hair =P

  7. Gaaaah spiders are the worst things ever. Like I FREAK THE F OUT when I see one. This workout is amazing and I love hardcore resistance training!

    • beverleyc

      10 June

      Thank you bb girl!! And i know, good thing my boyfriend is totally okay with them (or at least acts like it.. maybe it’s scared witless on the inside haha)

  8. This looks killer! Looks like I’ll have to whip my resistance bands out of the closet!

  9. Kellen

    11 June

    We have seen so many more spiders around our apartment lately too! My roommate hates them and is deathly afraid of them so I’m the designated spider killer. Also a lemonade views themed party sounds SO fun! Definitely pinning your workout for later. I need to do more with resistance bands.

  10. Elle

    13 June

    Hey girl!

    I’m an avid follower of your blog and was wondering if you could help me.

    I was wondering if you know any exercise to lift my bum up 😛 I do have a bum, just that majority of the mass is at the bottom of my butt cheeks and i desperately want to lift it ‘up’ more (i.e have more weight at the top – if that makes sense?! haha). I do squats (50-60lbs and slowly increasing in weight), and jump squats and lunges a lot. My workout consists of HITT, cardio and weight training (still a noob at it thought :P)

    I was thinking of incorporating glute lifts on the smith machine?

    your help is greatly appreciated!

  11. Oh I’m so down to give this a go at the gym today. Even if those exploding push ups scare the bejeezus out of me

  12. What an awesome workout! Also, can I have your abs? Dayum girl. 😉

  13. Oh wow those lateral jumping pushups look KILLER. I will definitely be starting out with the walking push-ups but would love to work up to those!

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