Top to Bottom Workout

 Before you get started:

• Use an exercise band or body weight.
• Instructions for each exercise are below
• Shoot for 3 sets of 10-12 reps of each exercise. Example: 10-12 Bicep Curls, followed by 10-12 Lateral Raises, followed by 10-12 Chest Presses, rest 1 minute, then repeat twice.
• Have fun!                                                                                                        

Bicep Curl

• Make sure you are standing with your feet on the resistance band. Hold one end in each hand, with your arms fully extended, palms facing forward.
• Slowly curl hands up towards shoulders, and squeeze biceps. Keep elbows tight to the sides of your body.
• Lower your hands to the starting position.

Lateral Raise

• Put a band under the arches of your feet.
• Stand while holding the band with your palms facing towards you. Raise the arms out to shoulder height. Lower down with control. Repeat.

Chest Press

• Stand with feet hip-width apart.
• Bend knees slightly, engaging your core, keep back straight.
• Hold one end of the band in each hand, band around your upper back, arms straight out in front of you at shoulder height.
• Pull elbows back, then extend. Repeat.

Triceps Extensions

• Stand with one foot slightly in front of the other and place the center of the band under the back foot.
• Bring handles together straight up above the top of your head.
• Slowly lower handles behind the back of your head until elbows are bent 90 degrees, keeping elbows close to the side of your head.
• Press hands back up overhead slowly.

Modified Push-ups

• Begin in a kneeling position on a mat with hands below shoulders and knees behind hips so back is angled and long.
• Tuck toes under, tighten abdominals, and bend elbows to lower chest toward the floor.
• Press chest back up to start position.
• Repeat for desired number of repetitions.

Overhead Press

• Start with a band under the arches of your feet. Alternate stance: move one foot slightly behind for greater stability.
• Stand while holding the band with your hands at shoulder height.
• Raise hands overhead. Lower down with control. Repeat.

Basic Squat

• Stand tall with your feet hip distance apart. Your hips, knees, and toes should all be facing forward.
• Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels.
• Rise back up and repeat.

Band Walks

• Put bands around your ankles.
• Stand with feet hip-width apart. Bend knees a few inches, hinge forward at hips, keeping glutes tight.
• Take 10 steps forward.
• Take 10 steps back.
• 20 reps.

Modified Burpees

• Begin in a standing position. Position your feet shoulder-width apart. Keep your back straight, your chest out and your arms at your sides.
• Drop into a squat. Bend your knees, driving them out slightly past your toes, while bringing your hips down. Keep your feet flat on the floor. Place your hands on the floor (palms down) in front of your feet.
• Move your legs back into a high plank position. Your body should be in a straight line from shoulders to heels. Lock your arms in place. Keep your head straight, eyes looking slightly ahead.
• Lower toward the ground. Bend your elbows and bring your body toward the floor. (Basically, the bottom part of a push-up.) Keep your body straight and your core tight.
• Rise back to high plank. Focus on keeping your body straight.
• Return to a squat position. Jump your legs forward. When you land, make sure your feet are flat on the floor. (Your positioning at the end of this move should be the same as in Step 2.)
• Jump or stand. Reach your arms up as you launch toward the ceiling. 
• Land in the original standing position and then go back to Step 1 and restart the process.

Walking Lunges

• Stand upright, feet together.
• Take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles.
• The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
• Press your right heel into the ground and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. This completes two reps.

Plank

• Start on the floor on your hands and knees.
• Place your hands directly under your shoulders. Step your feet back, one at a time.
• For more stability, bring your feet wider than hip-distance apart, and bring them closer for more of a challenge.
• Maintain a straight line from heels through the top of your head, looking down at the floor, with a gaze slightly in front of your face.
• Now, tighten your abs, quads, glutes, and hold.

Hammer Curl

• Make sure you are standing with your feet on the resistance band. Hold one end in each hand, with your arms fully extended, palms facing in.
• Slowly curl hands up towards shoulders, with fists facing in, and squeeze biceps. Keep elbows tight to the sides of your body.
• Lower your hands to the starting position.

Step Ups

• At your stairs, place your entire right foot onto the second step from the floor.
• Press through your right heel as you step onto the step, bringing your left foot to meet your left so you are standing on the step.
• Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.
• Complete 10-12 steps leading with the left foot, then repeat another 10-12 steps leading with your left foot.

• Holding the handles of the resistance band, step on to the middle.
• Place your feet at shoulder-width with toes pointing forward.
• Tighten your core and keep your chest up.
• Push your glutes back (not down) and bend your knees slightly as you pull through your core and fold down until you feel a deep stretch in your hamstrings.
• Brace your trunk as you drive through your heels and pull yourself back up in a controlled manner, keeping your back and arms straight and your core tight.

 Care you will love.