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February 1, 2018

Free Workout Friday #18: Upper body Band Workout


Welcome to band work on the beach of San Sebastian Spain. If you haven’t gone…it NEEDS to be on your list.  I don’t know why it is not one of the most talked about vacation spots.  My goal in life…Tell every human to go there…AND do this workout on the beach while you’re at it.

If you don’t happen to be in San Sebastian, you can in fact do this workout ANYWHERE.

You need a mini band or a ghetto-rigged version. #nojudgement.  This beach workout is mainly upper body but it will certainly work other areas!


See video for demonstration below as well as sets and reps.

Perform 3-5 rounds of the following:

2 minute run >> this can be on a treadmill or outside. If you are in a confined space, do jumping jacks (this is actually more challenging than just running!)

20 Mini band overhead “Y” squats >> squat, frontal shoulder raise to overhead in the squat, pull the band apart at the top (into a “y”).

10each way Lateral banded plank walks >> make your steps small, feet and hands don’t have to move at the same time. Just keep the shoulders over the wrists, and squeeze the booty the entire time!

20 Mini band W’s >> palms facing you, keep the elbows in and use your back and rear delts to pull your shoulder blades DOWN AND BACK.


This was one of my favorite workouts from Spain. The running keeps your heart rate up and all of the band work is NO JOKE my friend. Feel the burn in your upper back through all of the banded exercises.


Are you doing this workout?!  Let me know in the comments below!

Mini bands are THE BEST for vacations and traveling. My favorite ones are on amazon here.  I am in no way paid for this shoutout. I have had my bands for 6 years and love them. That’s all!

If you love this workout, make sure to get on mailing list so you never miss a Free Workout Friday!

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  1. Ana says:

    I had fun doing this one and looking through your older blog posts! Love a good scap burn. Thanks!

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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

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