4 Minimalist Moves for Do Anywhere Workouts

Did you know that 3 in 4 Americans claim their schedules are too packed for exercise? Not exactly an earth-shattering revelation though, since most of us have used that fallback when unavoidable time commitments‚ÄĒor urgent Netflix binges‚ÄĒhappen.

But, among¬†the¬†self-described “Super Busy,” about 60% indicated they’d exercise more often if they could do so at home.¬†Well, sure….makes sense. I mean, half the battle is¬†finding motivation to (a)¬†invest in a gym membership then¬†(b)¬†get your money’s worth from said membership.

I’m no stranger to the price tag of¬†staying in shape. Lemme tell you‚ÄĒPure Barre classes cost a pretty penny! Fitness is an expense I’ll willingly take on…but just once a week, thanks. My twenty-something budget can’t handle much¬†more! So, what’s a girl to do those other 6 days?

Enter: the TKO Ab Stretch 4-Way Resistance Band.¬†This affordable‚ÄĒwe’re talking $12.99‚ÄĒtwist on gym-quality equipment makes strength training accessible for anyone¬†who can’t spare gym-quality payments.

4 way resistance bands

With adjustable tension to customize your resistance level and a portable design for on-the-go convenience, low maintenance finally meets effective. TKO Ab Stretch targets the core, arm and back for a full-body circuit that develops muscle tone, promotes strength and increases flexibility.

Courtesy of¬†this gotta-have gadget, your home‚ÄĒor anywhere, for that matter‚ÄĒworkout¬†regimen can be as simple and straightforward as the¬†examples below (thanks¬†to my sister Victoria for being a topnotch fitness model)!

Deltoid Raises

resistance band arm exercise 1

  1. Place 2 of the resistance band loops around your feet, and grip the other 2 loops with your hands.
  2. Stand with your legs about shoulder-width apart, or wide enough to create tension on the cord.
  3. Engage your abdominal muscles and keep them taut throughout the remaining steps.
  4. Lower your arms to each side then, with a slow and controlled motion, raise them outstretched into a T-position.
  5. Hold this stance for 5 seconds, while keeping your shoulders relaxed, then lower your arms back down.
  6. Complete 20 more repetitions of steps 1-5.

Bicep Curls

reistance band arm exercise 2

  1. Place 2 of the resistance band loops around your feet, and grip the other 2 loops with your hands.
  2. Stand with your legs about shoulder-width apart, or wide enough to create tension on the cord.
  3. Engage your abdominal muscles and keep them taut throughout the remaining steps.
  4. Stretch your arms into a low V-position, with your elbows facing down, then curl them upward toward your shoulders.
  5. Hold this stance for about 5 seconds, keeping your shoulders relaxed, then lower your arms back down.
  6. Complete 20 more repetitions of steps 1-5.

Forearm Extensions

resistance band arm exercise 3

  1. Place 2 of the resistance band loops around your feet, and grip the other 2 loops with your hands.
  2. Stand with your legs about shoulder-width apart, or wide enough to create tension on the cord.
  3. Engage your abdominal muscles and keep them taut throughout the remaining steps.
  4. Lower your arms to each side then, with a slow and controlled motion, extend them parallel in front of your body.
  5. Hold this stance for about 5 seconds, keeping your shoulders relaxed, then lower your arms back down.
  6. Complete 20 more repetitions of steps 1-5.

Deltoid Pulses

resistance band arm exercise 4

  1. Place 2 of the resistance band loops around your feet, and grip the other 2 loops with your hands.
  2. Stand with your legs about shoulder-width apart, or wide enough to create tension on the cord.
  3. Engage your abdominal muscles and keep them taut throughout the remaining steps.
  4. Lower your arms in front of your body then, with a sweeping motion, raise them outstretched into an inverted V-position.
  5. Move your upper arms in small pulses, while keeping your shoulders relaxed, for about 5 seconds then lower your arms back down.
  6. Complete 20 more repetitions of steps 1-5.

So, now I wanna hear from YOU. Ever tried a resistance band circuit? Know any more¬†“minimalist moves,” involving this equipment? Comment with your¬†favorite¬†strength training tips!


Special thanks to TKO for letting me test out this awesome product. Follow this dynamic fitness gear brand on Instagram @TKO_WhateverItTakes and use the hashtag #WhatEverItTakes.

 

Get “Squat Savvy” with 5 Gotta-Try Variations

Squats are undeniably some of the most effective full-body workouts to tone and tighten your core, glutes, thighs, and even calves.

The results they yield are well worth the pain (and lingering day-after soreness), but let’s be honest: standard squats can start to feel redundant and tedious after awhile. Reinvigorate that repetitive up-and-down-up-and-down-blah-blah-blah motion with these challenging alternatives.

This ain’t you’re mama’s squat circuit…and it’s not for the faint-of-heart either. ¬†So, deep breaths, everyone.

The burn is about to get real!


  • ¬†Chair Squat:¬†
  1. Stand up straight with your feet together and arms extended above your head.
  2. Bend your knees deeply and shift hips backward, lowering into a seated position.
  3. Hold this stance for approximately 2 seconds, then return to a standing position.
  4. Do 30 repetitions (20 for beginners) of this squat variation.

chair squat

  • Figure-Four Squat:
  1. Stand up straight with your feet shoulder-width apart and arms extended in front of you.
  2. Bend your knees into a slight squat, then lift your left leg and cross it over the right thigh.
  3. Lower your right knee deeper and hold this stance for approximately 2 seconds.
  4. Return to a standing position, then repeat steps 1-3, switching to your right leg this time.
  5. Do 30 repetitions (20 for beginners) of this squat variation, alternating legs.

figure four squat

  • ¬†Pistol Squat:
  1. Stand up straight with your feet shoulder-width apart and arms extended in front of you.
  2. Bend your knees into a slight squat, then straighten the left leg, parallel with your arms.
  3. Lower your right knee deeper until  the glutes are practically touching your heel.
  4. Hover your left leg above the floor and hold this stance for approximately 2 seconds.
  5. Return to a standing position, then repeat steps 1-5, switching to your right leg this time.
  6. Do 20 repetitions (10 for beginners) of this squat variation, alternating legs.

pistol squat

  • Single-Leg Squat:
  1. Stand up straight with your feet together and arms extended in front of you.
  2. Lift your right foot off the floor and raise the leg slightly out behind you.
  3. Hold this position, while stacking your hips directly in line with the shoulders.
  4. Lower your left knee deeply and hold this stance for approximately 2 seconds.
  5. Return to a standing position, then repeat steps 1-4, switching to your left leg this time.
  6. Do 30 repetitions (20 for beginners) of this squat variation, alternating legs.

single leg squat

  • Yoga Squat:
  1. Stand up straight with your feet together and arms extended by each side in a T-shape.
  2. Place your right elbow under left elbow and wrap the right hand around left forearm.
  3. Further entwine both arms until your palms are facing back-to-back.
  4. Position your left leg over right leg and lock the left foot securely behind right calf.
  5. Bend your right knee deeply and hold this stance for approximately 2 seconds.
  6. Return to a standing position, then repeat steps 1-5, switching to the left leg this time.
  7. Do 20 repetitions (10 for beginners) of this squat variation, alternating legs.

yoga squat