This week’s workout series is by Lena Marti! Lena - a trainer at some of New York’s top fitness studios and Bikini Competitor aims to inspire others to actively pursue their fitness ambitions and reach their true potential!
In this particular series, Lena focuses on all major muscles groups targeting them with the use of no equipment but a band! As long as you have a little space and a band you’re ready to go!
Before we get to it, a little more from Lena aka Coachlee.
I am lifestyle Coach and personal trainer. I have been in the industry as a personal trainer for almost 11 years. I recently debuted on the reality show workout NY on bravo TV this past year. I am a nationally qualified NPC bikini competitor. My mission in life is to touch the world through a lifestyle of fitness and health.
Why did you first get involved in fitness?
I started to workout when I was 15 years old and ever since then I fell in love with fitness. Being a dancer most of my life, I enjoyed working out and used it to clear my mind and to focus. At the age of 19, I became a personal trainer and my first job was at Lucille Roberts. As time went on, I was dancing and personal training, I realized making a difference in people's lives was what I was meant to do. I decided to put dance aside and focus all my love attention on fitness.
Why you love living a healthy/active lifestyle and the benefits of doing so?
I love living a healthy lifestyle because it makes me feel great, it defines who I am as a person. Not only on the outside but the inside. You only get one body in life and I believe it should be taken care of, make it look the best you can and it will make you feel amazing. Living this lifestyle will bring happiness for a lifetime.
What is the one piece of advice that you would give to encourage anyone to start/continue a healthy and active lifestyle?
Always have in mind that this is a lifestyle not a quick fix diet. This should be something you do for the rest of your life. Sometimes there will be bumps in the road but always stay as consistent as possible. Remember that it's never too late to make a change or set goals and achieve them. Never make too many changes at once because that can be overwhelming set small goals 30day, 60day and 90day. Lastly find workouts that you enjoy and never deprive yourself of food but reward yourself here and there.
Regarding your workout, what is it fundamentally based around and what does it help to achieve/why should a workout of this sort be done and who will benefit from it?
This workout series is based off of doing it with no equipment but just a band. This series will allow a full body workout that will keep you on track whether home, travelling or on vacation. Working out with bands are one of my favourite pieces of equipment to work with. It will lead to an effective workout that will have you feeling the burn. What I love about the bands is that each exercise is targeting the core as well as the bigger and smaller muscles around the body. These bands help to activate and stabilize the hips which forces you to engage your core and this is one of the many reasons I use the bands. Most people love targeting the core and I think the bands are a great way to achieve a great lower body as well as upper body and all you need is the band and some space.
In this series the primary muscles that will be worked are the glutes. Also, I will incorporate upper body in addition to core training. I will visually show and explain different variations for each lower body workout with the band. I will also show and explain the upper body and core workouts using the band. Each exercise will target the booty regardless of lower body, upper body or core.
Workout #1 - Monday: Lower body and booty
Lower body banded exercises are a great tool to build the booty that you always wanted. These exercises can be done anywhere in your home, or while travelling for work or on vacation. All you need is a band and some space.
- Standing position with bands placed right above your knees. Squat like you are sitting on a chair, drive the heels through the floor and return to standing position squeezing your glutes.
- 3 sets of 20
Standing Banded Glute Kick Back
- Start by placing bands around the ankles. Stand tall with shoulders retracted (away from ears).
- Keep core engaged. Slightly lift foot off the floor and back down. Make sure you squeeze while contracting your glutes every time you lift your foot off the floor.
- 4 Sets of 10 each side
Banded Glute Bridges
- Lay down on floor with the band placed slightly above the knee.
- Keep feet shoulder width apart.
- Bring hips down but don't let your butt hit the floor, drive heels into the ground, then thrust up and squeeze glutes at the top of the bridge.
- 3 sets of 20
Now off to it! Workout 2 of this series will be released Wednesday.
Go checkout Lena for more great workouts and fitness tips!