A full body bandaging workout in just 22 minutes

OLDDo you have a love-hate relationship with a fitness move? Because that’s definitely how I feel about this final workout of this new 22-minute full-body workout from trainer Traci Copeland. The move in question: The Superman. It works on your lower back and basically the entire back of your body. Copeland increases intensity by adding a resistance band to the mix that will work your upper back and shoulder muscles. This pose is very challenging, but again, it also makes you feel like a superhero.

The superman is an exercise that reverses the sequence of five moves, repeated three times, in this exercise. You’ll start with a warm-up and end with a cooldown, but the key part of the session is doing five moves for about 40 seconds each, with a 20-second rest in between. You’ll use a resistance band for all moves, although Copeland notes that they can also be done with just your body weight.

But if you don’t have an elastic band, you might want to invest in one. Resistance bands are a gentle yet challenging way to add a strength component to any exercise.

“Training a resistance group has a lot of advantages,” trainer and founder of the DE Method, Dannah Eve, previously told Well + Good. “With resistance bands, resistance increases as you move through the range of motion of the exercise, while free weights and weight machines stay the same throughout the entire range of motion.” That makes them a gentler, less impactful form of strength training than lifting with machines or free weights, which “can put an unhealthy strain on the spine, joints, ligaments and your tendons”.

You can also adjust the amount of resistance you’re putting on the muscle by playing with different straps and handles. Get Superman: If I just wanted something that would activate my shoulder and back muscles a bit, I would go with a lighter resistance band. But if I wanted something that really challenged me to pull that band out using my upper body, I could use a tighter band.

With resistance band training, the power is in your hands. Literally.

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