Tag Archives: workout

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?

20 Minute Booty Workout

20 minute booty workout

Lately I have been doing a lots of work on my backside. Not that I mind, I actually love a good booty workout. After having Conor my hips and glutes are just out of whack. I experience a lot of tightness in my hips and pain in my lower back. I also look in the mirror and see I am missing something on my backside. I have started seeing a chiropractor twice a week to help correct it, and have also started adding more glute activation and strengthening into my training.

What does strengthening your glutes have to do with low back pain?

Low back pain can be due to weak or inactive glutes. The glute complex is made up of 3 muscles, the gluteus maximus, medius, and minimus. This complex controls the motion of the pelvis, torso, hips and legs, and help take the stress off the spine during a lot of our daily movements and activities. I won’t get too complex into the glute complex with you, but let’s just say a strong booty equals a pain-free lower back, and a better looking backside!

My no equipment booty workout!

Here’s a quick workout that combines some great activation and strengthening moves, plus a couple of moves to get that heart rate up! It’s a great booty workout you can do just about anywhere since it requires no equipment. Don’t want to long jump in your apartment or hotel room? Take it outside or do jumping jacks.

Warm-up before getting started with a fast 5 min walk or jog, stretching, and some self-myofascial release. A great stretch to do is the couch stretch to release the hip flexors. Roll over the hip-flexor and quads with a foam roller, and use a ball to on your glutes to get really deep in to the piraformis.

20 Minute Booty Workout

Air Squats

Glute Bridge Pulses

Donkey Kicks

Mountain Climbers

Do you find that you struggle with low back pain? What have you been doing to find relief?