Saturday, May 17, 2014

Full Body Resistance Band Workout

Good Morning!! I hope all of you are off to a great start for a fabulous weekend.

I have a fun workout to share with you today and the only piece of equipment you will need is a resistance band (and a chair for one of the exercises). This means that this workout is perfect to do in small spaces and while you are traveling. You can use a flat band (like Thera-Band) or tubing with handles at the end.

I've been using resistance bands a lot in my fitness classes lately- our facility has them, so why not use them? I used to think that these bands were kind of silly and not as effective as dumbbells, but I was so wrong! These bands really can work every muscle group in your body and they're available in many levels of resistance. 

Try my Full Body Resistance Band Workout today!

*As always, please consult your physician to determine whether or not you are able to exercise. Listen to your body and take breaks as needed. Always start with a warm, 

The details...

Standing Bicep Curl

Stand with feet shoulder-width apart with your feet placed over the middle of the band. Grab each end of the band, starting with your arms down at your sides. With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down and repeat.

Tricep Kickback

Hold one end of the band in one hand and place your hand at the top of your opposite shoulder. With your other hand, pull down the band, keeping your arm close to your body, while extending your arm backwards to form a straight line in a slow and controlled movement (just don’t hyperextend the arm) Finally, bring the arm back in to the starting position and repeat. After you finish the set, switch arms.

Lateral Raise

Stand with feet shoulder-width apart with your feet placed over the middle of the band. Grip each end of the band with your arms down at your side and palms facing in. With a slight bend in your elbows, raise your arms straight out to the side to shoulder height. Slowly lower your arms back down and repeat.

Forward Raise

Stand with feet shoulder-width apart with your feet placed over the middle of the band and grip each end of the band at your sides with palms facing in. While keeping your elbows soft, raise your arms out in front of you to shoulder height. Slowly lower back down and repeat.

Bent Over Row

Stand over the center of the band with your feet shoulder-width apart. Keep your knees soft and hinge forward at the waist with your back flat, keeping your hips back. Grasp each end of the band and with your elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle

Seated Upright Row

Sit upright in a chair with your feet planted on the floor. Take your band and place it under your thighs. Take each band and cross it over to the other side to form a “circle” with your hands holding onto the middle of where the bands are crossed. Lift your arms up, leading with your elbows, until the band is nearly at your chin. Lower the band down to the starting position and repeat.

Front Squat

Stand on the band with your feet slightly wider than shoulder width and the center of the band between your feet. With one end of the band in each hand, bring the top of the band over each shoulder into a shoulder press as you squat down. Proper squat form: sit straight down as if you were sitting in a chair, keep your chest up, abs engaged, and being mindful as to not let your knees pass your toes. Rise back up to start position, while lowering your arms, and repeat.

Clamshell

Secure a band around your legs just above your knees. Lie on your back with hips and knees flexed to 90 degrees. Pull your knees apart while engaging and squeezing your glutes for 2-3 seconds. Slowly return to starting position and repeat.


Do you ever use resistance bands in your fitness routine? If so, what are your favorite exercises?



3 comments:

  1. I am a bit rubbish when it comes to any sort of exercise, but I do have a resistance band and don't really use it as I'm not sure what to do. I will pin and the print this to refer to, I think it will be really helpful. Thanks

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    Replies
    1. Perfect! And please let me know if you have any questions about the exercises.

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