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Upper Body Resistance Band Workout

Weight TrainingWhitney Carlson4 Comments

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.

Fit Finds :: At Home Workout Essentials

Workout TipsWhitney Carlson8 Comments

We often get questions from our readers asking us to help them create the home gym of their dreams or simply asking what the best equipment is for home use. Although it helps if you lack space, a gym is NOT a requirement to eating clean and building the body you always dreamed of having. NEITHER is spending a TON of money on equipment for your home gym. You can stock your gym using our recommendations for UNDER $300!!

Create a Home Gym Under $300

Here are our recommendations for must-haves to get the most out of your workout at home:

A Good Quality Height Changing "Step" - This is a triple-duty piece of equipment! Not only can you use it for toning your legs (think step-ups) but also for cardio and as a bench upper body workouts (just consider throwing a towel down or a yoga mat for added comfort)

A Workout Mat or Yoga Mat - This one is really up to you! If you feel like you will need a little extra cushion (say you are working out on hardwood floors vs carpet) then you may feel like a workout mat is right for you. If Yoga is your thing, a good quality yoga mat can do double duty for you (PS - You can also get them in extra thickness!).

An Exercise/Stability Ball - Stability balls can be great to use as "benches" for upper body workouts or to tone your abdominal muscles during planks or crunches. My best suggestion is that you choose a ball that is medium in size - you don't want it to be too large (unless you are 6'4'') or too small.

A Weighted Medicine Ball - Medicine balls are phenomenal for a multitude of exercises. Slam one of these puppies against a wall during an ab workout, use it while you do burpees or simply use as a weight while you lift upper body. It's as functional as it is small!  We recommend a variety of weights, depending on your fitness level.

Resistance Bands - Resistance bands are possibly one of the best items that provide a "bang" for your buck! Not only can you string them together to make your workouts more challenging, but they are portable - you can take them with you when you travel!  Here is Jim's favorite set:

Free Weights - You can never have enough free weights! Especially as you begin building your gym and building your endurance and strength. When choosing weights, consider buying three (if buying static dumbells) - one that you are comfortable with, one you can do but struggle too and one to work up to! You can always keep adding! Or, consider a plate-loaded mechanism.

Jump Rope - Need a quick cardio pick me up? Try a jump rope! They are portable and CHEAP!

Workout DVDs - These are great for days when you just need a change from your ordinary workout! We have reviewed several different DVDs over the course of the blog - you will find the links to the reviews below.

What piece of equipment can you NOT live without in your home gym?