Tag Archives: circuit workouts

Back and Shoulder Resistance Band Workout

back and shoulder resistance band workout

I am super excited to share this back and shoulder resistance band workout with y’all today! Shoulders and back are some of my favorite areas to work on. I even kicked it up a notch and did this at the gym yesterday with weights, today I am going to show you how to do it at home. Which is what I did last week when Conor and I needed some fresh air and vitamin D!

I find for myself, my clients, or people who come to me for advice, need quick workouts that can be done at home, or while they are travelling. These workouts need to be done with minimal or no equipment, efficient, and quick!

back and shoulder resistance band workout

Thankfully, you don’t have to spend hours doing cardio and lifting weights at the gym to get in shape. You can do a workout that involves just your bodyweight, or some small equipment like a band or kettlebell, at a high intensity, for a short time, and get results. Now you do have to be consistent, and get in a routine, but you don’t have to spend hours a week working out to shake up your metabolism and start feeling and looking better.

For this back and shoulder resistance band workout you will just need a resistance band. I have this Slastix band, which I love, but you can use whatever you might already have. This one is just heavier duty than most, and has been through a lot of workouts and still works great!

This is a more strength based workout, but done at the right intensity will get your heart rate up. The workout is done in a circuit meaning you do one set of each different exercise to complete a round, and repeat for a total of 3-4 rounds, with minimal rest between exercises and rounds. Please check with your doctor before beginning any new exercise routine!

back and shoulder resistance band workout


Lat pullsUpright RowsPull Aparts Twist n’ PressLateral to Front Raises

Where is your favorite place to workout? Do you workout with your kids at home?

Super Legs and Cardio Workout

If you follow me on Facebook or Twitter you know that on Friday I was super excited to share a new workout with you. If you don’t, then you should…

I haven’t done much heavy lifting in my legs in a while, and I kind of missed it. I’ve been so focused on running that I haven’t thought about it. Even though I know that strength training is important in preventing injuries, and can improve performance in running.

Here’s a super informative article from Running Times about the importance of strength training in runners: Run Stronger, Run Longer: How Strength Training Benefits Runners.

So I came up with a quick workout of supersets for my lower body and headed to the gym. I also needed to get in 4 miles for my half-marathon training, so I mixed it up and did a mile in between my supersets. (See last Tuesdays post for more info on the superset format.)

This workout really challenged me, and left me feeling strong, and SWEATY! Also sore for 3 days…

super legs and cardio workout


How many times a week do you strength train?

Do you find that you cut back on strength training when training for an endurance event?

Links to exercises: