Video sessions

In this fitness video Lucy gets those resistance bands out and gets into a tough workout. The session starts with some simple cardio work and then moves into using the resistance bands as part of the toning section. However, bands are not compulsory and this works just as well with hand weights or no weights. Lucy’s fun teaching style makes this 50 minute online workout whizz by with a good feeling of a satisfying workout at the end .

 Equipment:

Mat

Resistance Band (Light, Medium or Strong)

Sample Video:

A short video showing a sample of the full length exercise workout. If you like the look of this sample fitness video then register and pay-per-view, by clicking on the rent button that appears once you have registered, or join as a member and have full access to all of the fitness workout videos .

Music:

Power Music

Circus - Britney Spears*

Gives You Hell - The All-American Rejects*

Single Ladies - Beyonce*

Let It Rock - Kevin Rudolf & Lil Wayne*

Poker Face - Lady Gaga*

Sober - Pink*

All I Want To Do - Sugarland*

Spotlight - Jennifer Hudson*

I Hate This Part - The Pussycat Dolls*

Mad - Ne-Yo*

Beautiful - Akon feat. Colby O’Donis and Kardinal Offishal*

* Music recorded by non-original artists

Conditioning Band Workout
Lucy Case

Click here to download a printable version of the workout.

Warm Up:

Side to side reaches, arm high, middle, low.
March wide, march narrow,
Hamstring curls, knee raises

Repeat through few times.

Cardio Section:

Single step touch x4 (arms up and down)
Double step touch x 2 (arms up and down)
Alt lunge squats out to the side, left and right, x16
Alt lunges squats to the front, left and right, x16
Single alt knee pulls, adding a little jump and a punch up arm, x32
Alt 3 knee repeater, left and right, x16
Alt taps behind, x16
Single taps behind, x8
Side taps, x8
Repeat last two moves x3
Repeat whole routine on leading with the other leg

Toning Section Standing:
Please view video and draw a diagram of the exercise next to the description to remind yourself of correct position and technique. Also, listen to any teaching tips you feel stand out particularly for you and jot these down next to the descriptions to form your own unique working copy.

Alt tapping of feet in front to keep heart rate up.

Arms 1.
Hold the band firmly to create tension, arms held low, hip width apart.
Bicep curls, 2x8
Shoulder Press, 2x8
Lat Pull (wider apart arms), 2x8
Flies, 2x8
Cusp Rotator, 2x8

Leg 1.

Alt lunges, let and right, x16
Hold right leg forward and lower slowly up and down, x16
Repeat again holding the band in two hand behind beck, open and close band, x16

Arms 2.

Hold band in two hand low at hip height. Pull one arm back and upward, so the elbow is wide, keeping the other hand at hip height maintaining tension on the band.
Right arm, x16
Left arm, x16
Alt arms, x16

Leg 2:
As above, except on the single leg lunges, the band behind the back is moved up and down, x16 (not open and close)

Final Standing Exercise:
Feet wide in second postion, feet ¾ turned out, back straight.
Lower and raise keeping abs pulled in.
Holding the band infront of oneself open and close the arms not loosing tension in the band, 3x8
Then relax the arms and pulse low alt raising the heels of the feet up and down in a formation as follows:
L8 R8  x1
L4 R4  x2
L2 R2  x4
L1 R1  x8

Toning Section Lying Down:

Band around the ankles, lying on one side in very straight line, abs in.

Raise the top leg up and down slowly, 16
                                                  quickly, 16
                                                  pulse, 16

Rotate so lying on back. Open legs wide feeling tension from bands and slowly release, x16
Raise legs so in air and feet are in line with hips. Open legs wide feeling tension and slowly release, x16
Keeping legs wide and tension still apart, reach up and touch the band with fingers (working the abs) x16

Please repeat this section now on the other side.

Finally:
Keeping the band around the feet, lie down and sit up slowly holing the band for support. Rolling the spine down into the floor and not arching the back, x16
Using the arms in a rowing fashion, x16

Lie down and stretch out the hamstrings, the glutes, sit up and stretch out triceps and upper back and if time stand up and stretch out calves and quads. All stretches are on the following sheet Karen’s stretches, with diagrams.