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.