Total Body Resistance Band Workout
This resistance band workout is for intermediate/advanced exercisers and
includes basic moves for the entire body using a resistance band. This workout focuses more on endurance, so adjust your hand position or the position of your body
to get the most tension out of each move. If anything feels too easy, try using a heavier band with more tension.
Intermediate: Do two sets of 16 reps using a variety of bands, 2-3 times a week with at least one day of rest between
workouts.
Advanced: Do three or more sets of 16 reps using a variety of bands 2-3 times a week
with at least one day of rest between workouts.
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Alternating Chest Press
Wrap the band around a sturdy object behind you at chest level.
Begin with the elbows bent to 90 degrees, forearms parallel to the
floor. Keep the right arm stationary and press the left arm
out. Bring the left arm back and then press forward with the right
arm. Continue alternating arms for a total of 16 reps on each
side.
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One-Arm Chest Fly
Attach the band to a sturdy object at about shoulder height (standing or
sitting). Hold the handle in right hand and wrap the loop around
hand to increase tension if needed. Keeping arm straight (elbow
slightly bent) at shoulder level, contract the chest to bring the arm in
towards the mid-chest. Return to start and repeat.
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Resisted Pushups
Begin on knees or toes and wrap the band over your back, holding onto
the ends with both hands flat on the floor. Loop the band to add
tension and bend elbows into pushup.
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Lat Pulls
Begin with arms straight up overhead, holding the band towards the
middle. Adjust hands closer to increase tension. Contract the back and
pull the band out while bringing the elbows towards the rib cage.
Raise back up and repeat.
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Rear Delt Fly
Standing or sitting, hold band in the middle, arms straight out in front
of you, hands a few inches apart. Squeeze the shoulder blades together and pull band so
that arms are out to the sides like an airplane. Return to start
and repeat, keeping tension on the band the entire time.
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One-Arm Rear Flies
On hands and knees, hold one side of the band in the right hand and grab
the other end with the left hand. Keep the right hand in place as
you lift the left arm straight up to shoulder level leading with the elbow
and squeezing the back and shoulder. Adjust hand placement to
increase or decrease tension.
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Overhead Press
Place band under ball or stand on band holding handles in both
hands. Begin with arms bent in 'goal post', wrists straight and
abs in. Contract the shoulders to straighten arms up and lower
back down.
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Tricep Extensions
Hold the band in both hands at shoulder level with right arm bent so
that it's in front of the chest, left arm straight out. Keeping
the left arm straight to hold tension on the hand, contract the triceps
to straighten the right arm. Return to start and repeat before
switching sides.
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Bicep Curls
Stand on the band and hold handles with palms facing out. Keeping
abs in and knees slightly bent, bend arms and bring palms toward
shoulders in a bicep curl. Position feet wider for more
tension. Return to start and repeat.
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Squats
Stand on the band with feet shoulder-width apart, keeping tension on the
band by holding a half-bicep curl. Lower into a squat, keeping
knees behind toes, and pulling on the band to add tension. Return
to start and repeat.
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Lunges
Stand with right leg forward, left leg
back and band positioned under right leg. Keeping tension on the
band by bending elbows, lower into a lunge until both knees are at 90
degrees, front knee behind the toe. Return to start and repeat.
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Side Steps
Tie resistance band around the ankles
(make sure you're wearing socks) so that there are a few inches of band
when you stand at hip-distance apart. Take 8 steps to the right,
contracting the glute and outer thigh. Repeat on the other side.
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Butt Blaster
Get on your hands and knees and wrap a resistance band around the
right foot. Hold the handles in each hand and begin the move with the
right knee bent and flex the foot while extending the right leg straight
back, squeezing the glutes.
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