Welcome to our blog. We document our adventures in fitness, plant based food, travel and rescuing dogs. We also post FREE workouts with playlists to keep you inspired, and host rhythm-based cycle instructor trainings all over the country!

Bands Make Her Dance

Bands Make Her Dance

Jk, but really this band workout is a great building foundation. You can increase the amount of reps for each exercise to add a little fire, and decrease the reps to ease in as needed. A video of these exercises can be found on our IG page, just scroll past the picture above!

We used a medium resistance band, and recommend starting light to moderate and working up to heavier resistance.

Place the band right above the knees:

  • Keeping the foot on the ground drop your right knee in and out, 15 reps, repeat on the left.

  • Squat Jumps, 15 reps

  • Bridge your hips up and down, pausing at the top for 3 seconds, 15 reps:

  • Take 15 squat steps forward and 15 steps backward

Place the band just below the knees:

  • Start standing, drop into a wide squat with toes turned out, 15 reps

Place bands just above wrists and complete this series 15x:

  • Walk hands from shoulder width to just outside shoulders one hand at a time

  • Push back to down dog

  • Roll straight forward to a tricep push-up

With bands just above wrists still, rotate to your back:

  • Hold a bridge, widen your arms and descend to chest, pause for 3 seconds at the bottom, 15x

On your back place bands around the top of your feet (dead bug pose):

  • Drop your right leg to the ground while also dropping your left arm to the ground, pause at the bottom for 3 seconds

  • Switch sides dropping left leg and right arm, pause for 3 seconds, repeat 15x each side

Bands above wrists on hands and knees:

  • Hover knees above the ground and take 15 later movements left, 15 right

  • Hover knees above the ground, bear crawl 15 steps forward and 15 backward

Standing with Bands just above ankles:

  • Squat and lift right leg then left leg without leaning entire body to the side. 15x each side

For best results move slow and controlled. Repeat this sequence 2-5 times though depending on intent of difficulty. As you start to move through the changing of the bands will get easier!

Here’s a playlist to help get you though, this one’s a burner!

Bands Make Her Dance Playlist

What is "Plyo?" + 45 min workout

What is "Plyo?" + 45 min workout