Upper Body Resistance Band Workout

DISCLOSURE: This post is sponsored by Kohl's. Thank you for supporting He and She Eat Clean.

No dumbbells, no problem! Are you looking to get a great workout in at home with minimal equipment? We've shared with you a way to build your home gym for under $100 but if you want to pick one piece of equipment to get started with today, resistance bands would be a good choice! You can get a resistance band as low as $8.99 from Kohl's, although I recommended getting a complete set so that you have different levels of resistance. You can browse the resistance bands here.

We include resistance band exercises in the at-home versions of our workout plans but you can also use them at the gym if the weights and/or equipment you need is taken! We've put together this upper body focused resistance band workout for you to try at home or at the gym!

The rep and set range for this workout is a little different than most of our other plans so get ready for your arms to really feel the burn! You will perform 8 reps of each exercise for 8 sets. This is a circuit workout so you will do bicep curls followed by shoulder press and continue on, with no rest, until you get to the 30 second rest break at the end! As always, modify this workout to your fitness level. If you can only get through 3 rounds this time, make it your goal to get through 4 next time and work your way up to 8! Always warm up for at least 5 minutes before working out.

Upper Body Resistance Band Workout

8 Bicep Curls

8 Shoulder Press

8 One Arm Rows

8 Tricep Extensions

High Knees - 30 seconds

Rest - 30 seconds

- Repeat 8 Times -

Bicep Curls - Stand with the band under your foot. Grasp the resistance band at the ends. Bend your arms and bring your hands in front of your body to around shoulder height. Keep your elbows at your sides. Repeat.

Shoulder Press - Start by standing on the resistance band. Grab the end of the band and extend your arms above your head (center picture). Bring your elbows down so that your arms are in line (right picture). Extend your arms above your head again and repeat.

One Arm Rows - Stand in a staggered position and place one end of the resistance band underneath your foot. Grab the end of the band and pull it back towards your abdomen. Slowly return and repeat. Once you have completed all the reps listed on one side, switch sides.

Tricep Extensions - Place one end of the band under your foot and grab the other end with your hand. Bend your elbow so it is pointing up (left picture). Straighten your arm so that your hand is now pointing up (right picture). Slowly return to the starting position and repeat. Once you have completed all the reps listed on one side, switch sides.

High Knees - This is your cardio burst! If you can't do high knees you can do butt kicks, jumping jacks, etc. Just keep your heart rate up for 30 seconds!

Grab your bands, #MakeYourMove, and try this workout with us!

This post is sponsored by FitFluential on behalf of Kohl's.

Strengthen Your Entire Body: Balance Ball Workout

How does strengthening your core and improving your posture while sitting (and working!) sound?! I love telling all of you about products that I've found and think that you could benefit from! It's been awhile since I shared something like this but this one is good! I'm sure you've heard of a balance ball, right? Well, did you know there is a balance ball chair?! I'll be honest with you, I've had mine for quite a while but only started using it over the last few weeks and I am in LOVE.

The one that I have is the Gaiam Custom-Fit Adjustable Balance Ball Chair (Kohl's also carries another version. You can find it here.). Not only does it come with the ball and chair but also includes a pump, stretching and strengthening guide, and workout DVD. I do work at home so I have the flexibility to get up and move around often but I still find myself glued to my computer screen. I discovered that this existed because I was on the hunt for something that would make the time I spend sitting a little more useful and help with my posture since I tend to slouch at my desk. Below is my setup. I usually take my "real" office chair into a different room so I'm not tempted to switch away from the balance ball chair!

It's very easy to remove the balance ball itself so not only do you have a balance ball chair but you also have a balance ball to use for your workouts…which is precisely why I created a workout for you to try with yours (you'll also find exercise balls used in the at-home versions of our She Sweats Workout Plans)! One of the best things about an exercise ball is that you can still get a good workout without weights but I've also included some moves to try if you do have access to weights! I've listed some of my favorite moves below and also put them into a workout for you to try. Remember to engage your core the entire time during these moves to really get an effective workout!

Balance Ball Workout

without weights:

• Squats - Hold the balance ball over your head or straight out in front of you (to also engage your core and arms) and perform a regular squat.
• Push-Ups - Use the ball to do incline (hands on the ball) or decline (lower legs on the ball) push-ups.
• Crunches - Place your feet on the floor and lower back on the ball and perform a regular crunch.
• Wall Sit - Place the ball between your back and a wall. Lower yourself until you are in a seated position with the ball behind your back.

with weights:

• Chest Press - Place your feet on the floor and lay with your lower back on the ball and perform regular chest presses.
• Shoulder Press - Place your feet on the floor and perform shoulder presses while sitting on the ball.
• Tricep Extension - Place your feet on the floor and perform tricep extensions while sitting on the ball.
• Chest Fly - Place your feet on the floor and lay with your lower back on the ball and perform regular chest flyes.
• Bicep Curls - Place your feet on the floor and perform bicep curls while sitting on the ball.

You can arrange these moves as you would like (depending on if you have weights or not) but below is my favorite sequence:

Repeat Entire Workout 2-3 times:

10 Chest Presses

10 Chest Flyes

10 Shoulder Presses

—-

15 Squats

15 Bicep Curls

15 Tricep Extensions

—-

20 Push-Ups

20 Crunches

—-

30 Second Wall Sit

I hope that you enjoy this workout and also consider an alternative to sitting in a regular office chair! Even if you only swap out a few hours per day using the balance ball you will be pleasantly surprised at how much better you feel! How do you #MakeYourMove while you are at work?

P.S. If you can't use the chair for some reason Kohl's also carries just the balance balls so you can still do the workout!

This post is sponsored by FitFluential on behalf of Kohl's.

She RUNS Half Marathon and Marathon Training Plans

Runners Rejoice! We are releasing TWO new training plans: She RUNS Half Marathon Training Plan and She RUNS Marathon Training Plan.

You may be thinking...well, you already have a runner plan. Yes, our She Sweats 12-Week Run Builder is a very popular plan but it is geared more towards those not training for a particular race but instead just trying to become a stronger runner. Our new plans, the She RUNS Half Marathon Training Plan and the She RUNS Marathon Training Plan, are for those who are training for a race!

As you may know, Scott and I are not long distance runners (we are definitely long distance hikers but that's for another post...) so you might be wondering why we would be releasing plans like these. Well, we've teamed up with Pam from Moms RUN This Town again! Pam started Moms RUN This Town in 2010 and it is now a huge FREE running club for women (no, you don't have to be a mom!). She has changed countless lives and is always being asked for running plans. After completing our She Sweats 12-Week Transformation (see her transformation here) she realized the important of weight training to runners. That's where we came together (we actually worked together in high school)! Pam has ran 7 full marathons and countless half marathons. (Side Note: She always finishes with a smile on her face somehow! We are hoping these plans do that for you too!).

Now, onto the plans...

These plans aim to make you a more well rounded runner and get you thinking of building the rest of your body to support your running! We combine strength training, balance exercises, stretching, and RUNNING!

We didn't want this plan to be like the others, we put a lot of thought into what people hate about training and what people wish they did during training to create this plan! We will take you up to the full distance BEFORE the big day - but we do it in a completely unconventional way that will show you that you CAN do it while at the same time using the theory of keeping your legs in motion after you complete a long distance. The strength and balance portions can be done AT HOME with 1-2 sets of weights (more if you want them!). You will have two short runs followed by a long run each week. Plus, all of our "extras" will prepare your body for a strong finish on race day!

We have included a ton of training tips and suggestions, a half/marathon packing list, a list of things to do when/if you experience the dreaded "Taper Madness", and even some tips on what to eat before and after your training.  

If you are training for your first marathon or half, or you've done them in the past - this new training plan will hopefully be a new favorite!  You can amp it up as your fitness allows so it's really functional for all fitness levels!

She RUNS Half Marathon Training Plan ($30)

She RUNS This Marathon Training Plan ($30)