Holiday Workout - With Tomikah Jenkins

 1. Banded Glute Bridge

Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.

Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.

Hold your bridged position for a couple of seconds before easing back down.

Repeat this movement. Make sure that you squeeze your glutes when you lift up and keep your back straight.

 

2. Banded Donkey Kick

Position yourself on all fours (hands under shoulders, knees under hips).

Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.

Lower knee without touching the floor; lift again. Do 15 reps.

Switch legs; repeat.

*Tip* Place one side of the band under your knee on the ground and put the other side of the band over your hamstring. 

3. Clamshell

Place the band around both legs, just above the knees.

Lie on one side with knees at a 45-degree angle, legs and hips stacked.

Contract your abdominal muscles to stabilise your core.

Keep your feet in contact with one another as you raise your upper knee as high as you can, without moving the hips or pelvis. Don’t allow your lower leg to move off of the floor.

Pause at the top for a few seconds before returning the top knee to the starting position.

Do 20 reps on each side.

4.  Banded Bicycles

Place the band around your thighs. 

Lie on your back, with your hands behind your head and your knees raised in the air at a right angle. 

Bring your right elbow to your left knee, contracting your abs through the movement. Alternate this movement by bringing your left elbow to your right knee.

Repeat. 

5.  Banded Side Steps

Place the band around your shins.

Spread your feet and knees apart enough so the band is under tension. Bend your knees slightly, tensing your glutes and your core. 

Keeping your left leg stable, take a wide step to the right with your right leg, putting tension on the band. Return back to neutral position and repeat this step 10 times.

Switch to the left hand side afterwards.

6.  Banded Squat Jumps

Place the band around your shins.

Spread your feet and knees apart enough so the band is under tension.

Bend down into a squat and jump up.

All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.

Calvin Coolidge