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Whitney Johns Resistance Band Workout

Fitness Gurls Athlete and Hollywood Personal Trainer, Whitney Johns, shows us why we have no excuse to missing a resistance workout no matter where you are.

This can force all the fitness progress and results you’ve worked so hard for to instantly deteriorate, which can be a paralyzing thought. But never fear resistance bands are here! Using bands are one of the easiest and convenient methods to staying on track during a time of uprooting from your normal routine for travel and holiday/new years madness.



The resistance from the bands provides for an on-the-go strength-training tool that allows for a full body workout anywhere, anytime. They are lightweight, easy to pack and they’re perfect for home or hotel workouts. So there are no excuses!

Resistance bands are also a great tool for stretching and aiding in relieving stiffness from that long plane ride or from inflammation you’re experiencing from junk foods full of sugar and preservatives.

Here are just a few exercises that can help you get started
Try taking minimal rest in between sets to keep your heart rate elevated for maximum calorie burn.
Try for 3 sets of each exercise for 12-20 reps.

Lateral Raise:
Securing the base of the band to the wall, grip the handle with arm down to your side with palm facing in toward your body. Keep a slight bend in your elbow and raise your arm out to the side to shoulder height. Take a slight pause at the top and slowly lower back down. Repeat for 12-20 reps.
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Bicep Curl:
Place your feet over the center of the band. Grip the handle keeping your upper arm and elbow tight to your side. With palm facing forward, bend at the elbow to pull your wrist to meet your shoulder until you get a strong bicep contraction. Take a slight pause at the top. Slowly lower back down and repeat for 12 to 20 reps.
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Tricep Extension:
Secure the base of the band on the wall above you. Grip the handle with your palm facing to the floor. With your upper arm and elbows staying tight at your side start with your elbow bent 90 degrees parallel to the floor. Next, press down your arm, pushing the band behind your body until the arm fully extends. Squeeze your triceps for a slight pause then return to starting position. Repeat for 12-20 reps.

For More Whitney Johns
IG @whitneyjohns
Whitney Johns is a Fitness Gurls Athlete

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