Pumping: Excellent full-body strength training with a fitness elastic band

How to do a workout

First, do a little warm-up: twist your arms and legs in the joints, make bends and turns of the body.

Then do the following exercises:

1. Traction on one knee — 3 sets of 10 times for each arm.
2. Abdominal traction with wide leg position — 3 sets of 15 times.
3. Transfer of hands from behind the head ‑ 3 sets of 10 times.
4. Hand lifting — 3 sets of 8 times.
5. Deadlift on straight legs — 3 sets of 15 times.
6. Stretching the legs lying on your back — 3 sets of 20 times.
7. Bulgarian split squats with elastic band — 3 sets of 10 times for each leg.

Rest for 60-120 seconds between sets.

How to do exercises

1. Traction on one knee

Hook the expander onto a stable support that is above your head. Grasp the loop with your right hand and get down on your right knee.

Overcoming the resistance of the expander, bend your arm, pulling the elbow to the body, and return it back. Make sure that the working shoulder does not rise.

2. Abdominal traction with wide leg position

Step on the expander and put your feet wider. Grasp the hinges and lock your hands together. Tilt your body forward with a straight back, pull your arms up to your stomach and bring them back.

3. Moving hands from behind the head

Lie on your back and fasten the elastic band on the support behind your head. Take the expander in your hands and straighten them over the body, turning the back side to each other. Bend your knees and place your feet on the floor.

Overcoming the resistance of the elastic band, move your straight arms from behind your head forward, somewhere to the center of the sternum or slightly below, and return back. Do not fidget on the floor, strain your abs.

4. Hand lifting

Step on the expander with your feet and grasp the other end with both hands. Tighten the press so that the body becomes rigid and stable. Raise your straight arms in front of you to shoulder level, slightly spreading them apart, and bring them back.

5. Deadlift on straight legs

Fold the expander in half and step on it. Grasp the two loops with your hands. Straighten your legs, but do not block them at the knees. Keeping your back straight, straighten your hip joints until you are fully straightened. Don't slouch and don't lift your shoulders.

6. Leg extension lying on your back

Lie on your back, bend your knees and hook the elastic band over your feet, and hold the ends in bent arms next to your body. Overcoming the resistance of the expander, straighten your legs up and return back.

7. Bulgarian split squats with elastic band

Stand with your back to a low support. Step on the center of the expander and grasp the two loops with your hands. Place the toe of one foot on the support and squat on the other. Make sure that the knee of the working leg does not wrap inwards, and do not slouch.

Write in the comments how you like the training.