Balcony Band-It Routine | A-List Look With Valerie Waters


Uploaded by LivestrongWoman on 07.09.2012

Transcript:
Hi, I'm Valerie Waters with the A-List Look. Today, I'm bringing you the balcony bandit
-- a workout that takes place on a balcony with just a single band. So I do this every
once in a while when I wanna get outside and it's a beautiful day. So if you're ready,
let's get started. So I have set up for me already my Valband Deluxe, and I've just looped
it around the balcony. So find any secure object to hook your band up to. And our first
exercise is a Squat and Lift. So, you see, I'm just gonna back up until I just feel tension
on my band. I'm gonna go into a squat, and then I'm gonna come up and I'm gonna lift
that band straight up, okay. So we're working our glutes, our legs and our lats -- and our
core. So if you're ready, here we go. We're going to ten. Squat and lift -- 2 and 3. Now
if you need more tension, back up. If it's too much, come closer. And 9. One more. And
10. Okay, now I'm going right into a One Arm Row, but I gonna make it a little dynamic
with a lunge. So I'm gonna go forward and I'm gonna row back. Forward, row back. That's
3. I'm gonna get 10 -- 4, 5. Again, if you need a little more tension, you just back
up a little bit. And 10. That's perfect. Now I'm using a light to medium resistance because
I'm doing so many exercises in a row. So I wanna be able to keep moving -- 4. That's
5. Good -- 7, 9 and 10. And I love the way that exercise feels. Okay, the next exercise
I'm gonna do is a Sword Pull. So I'm gonna pull back and away. Now if you find that the
band is hitting your chest, just adjust yourself slightly like that -- 3. Now this is working
the back of my shoulders -- 4, 5. This is really good for your posture, for those backless
dresses -- 8, 9 and 10. Next exercise is a One Arm Fly. And I just set up another band
here to make this easy. We're gonna go right into it. And I love the One Arm Fly because
not only is it that exercise that gets that little area by the arm that we wanna work,
but it's also a really good core exercise because I'm having to stabilize to keep from
falling over. That's 9. One more. And 10. And then I'm just gonna come around to the
other side. You need to be on a little bit of an angle. And here we go. Now you'll find
as you use these bands that you adjust slightly to have more or less tension -- 7, 8 and 10.
That was so good. Okay, now we're going into a really fun one. We're doing a Single Arm
Chest Press. Again, I'm making it a little dynamic with the lunge -- 1, 2, 3, 4, 5. So
I'm getting my heart rate up. I'm working my core. Working my chest. And 10. That's
good. Other side. No rest. And 1. Oops, get a little bit of any angle -- 2. And really
step into it -- 7, 8, 9. One more. And 10. Well done. That was so good. Really good job.
I want you to take a quick sip of water. You're gonna do this circuit two more times, and
then you're done. And I hope you enjoyed being outside with me today on this beautiful day.
I'm Valerie Waters with the A-List Look. And remember: You are just one workout away from
a good mood.