This resistance band workout targets the entire body - chest,
back, shoulders, arms and legs. These are basic exercises suitable for
beginner or intermediate exercisers. If you're new to strength training
and/or resistance bands, take your time with each move and perfect
your form. Start with 1
set of 8-16 repetitions of each exercise using a light or medium
resistance band, adding sets gradually. For each move, there are
suggested band levels - light, medium, or heavy. Some exercises may require a heavier band while upper
body moves may require a lighter band. For many exercises, you can
control the tension by your positioning and/or by where you grab onto the band.
Do this in addition to regular cardio exercise for best results.
Chest Press
Wrap the band around a sturdy object behind you and hold handles in each
hand, beginning the move with elbows bent and arms parallel to the
ground. Squeeze the chest and press the arms out without locking
elbows. Return to start and repeat. Medium-Heavy Band.
Seated Row
Wrap the band around a sturdy
object in front of you, arms extended and palms face each other.
Squeeze the back to pull the elbows in just a bit past the torso, keeping
them close to the body. Release and repeat. Medium-Heavy
Band.
Rear Delt Fly
Hold band with arms straight out, hands a few inches apart (adjust hands
on the band to change resistance). 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.
Light-Medium Band.
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. Medium-Heavy Band.
Tricep Extensions
Hold the band in both hands at shoulder level with right arms bent in front of the
chest. Keeping the left hand stationary, contract the triceps
to straighten the right arm out to the side. Return to start and repeat before
switching sides. Light-Medium Band.
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. Medium-Heavy Band.
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. Medium-Heavy Band.
Criss-Cross Outer Thigh Lying on the floor, take legs straight up with band wrapped around
feet. Criss-cross the bands and hold either side in the opposite
hand. Squeeze the glutes to open the legs out to the sides as far
as you can. Medium-Heavy Band.
Butt Blaster On hands and knees, wrap band around right foot, holding onto
handles with each hand. Begin with right knee bent and flex the
foot while extending the right leg straight back, squeezing the
glutes. You may need to wrap tube around hands to adjust
tension. Repeat for all reps and switch sides. Medium-Heavy
Band.
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