A quick upper body banded workout for nurses and midwives
Just because gyms are closed, it doesn’t mean that you have let go of your fitness goals. Vitruvian Health shows us a quick upper body workout with just one piece of equipment: a resistance band!
Banded pull-aparts (15 - 20 reps)
Begin by standing up straight, holding the band with hands shoulder width apart in front of you in line with your forehead. Pull your arms outwards and band apart, so the band almost touches your chest. Return to the starting position.
Banded Upright Rows (15 - 20 reps)
Loop your resistance band under your feet and hold it in each hand, with your arms at your hips. Pull the band up to your chest, pushing your elbows out to the sides. Hold at the top then return to the starting position.
Banded Bent-over Rows (15 - 20 reps)
Begin by standing on your resistance band, feet shoulder width apart. Bend at the hips making sure to keep your back flat and chest up. Pull your hands towards your chest with elbows extended back and outwards, focusing on bringing your shoulder blades together. Return to the starting position.
Banded External Rotation (15-20 reps)
Begin by holding the band in with palms facing up, shoulder width apart. Slowly rotate your shoulders outwards, pulling your arms outwards. Do not pinch your shoulders together, as this uses your rhomboids (the wrong muscle!). Return slowly back to the starting position.