This is a fun/useful alternative when a bar isn’t around! Slow and controlled, really focus on squeezing your shoulder blades together as you draw the elbows in on the pull. Imagine that you’re pulling yourself up over the bar, and keep your chest facing the ground. You’ll also feel this in the lower back; use a stability ball or pillow if needed.
(5-10 reps from the floor is a decent rep swap for 1 pullup if you’re modifying a workout - if it calls for 5 reps, try 25-50 of these. The higher the band resistance, the harder this is. You can also use a towel or scarf).
Someone asked “will these make pullups easier?”. Truthfully, the only way to get better at pullups… is to do pullups. There are lots of ways to modify at the bar to make it easier for beginners (see a guide here). But for occasions when you don’t have a bar, want to work on the floor or need an alternative (wrist injury), these will still challenge you.
You can target smaller muscles, like therotator cuff around the shoulder, more easily than with weights. Using a band will increase your coordination and your balance, and utilize more muscle groups at a time.
Bands offer more variety because you can create resistance in all directions. Also, since there are different tension levels based on the color band you use, you can easily alter the difficulty level. Use a higher tension band for an easier exercise likeBicep Curls, or a lower tension band for more difficult exercises like Overhead Shoulder Presses.
Resistance bands can make all strength training exercises more challenging. Try using one with basic moves like push-upsand squats. Or use a band in combination with dumbbells such as this exercise calledBent Over Row With Resistance Band.
Bands are cheap, so they make a great addition to your home gym. Buy one bandfor $10 or a set of three for $30.
Resistance bands are lightweight so you can pack them in your suitcase when you travel. You can reconstruct many cable pulley machine exercises with resistance bands too.
Exercises and Workouts for Resistance Bands
List of basic moves to get you started:
Chest Press. For this exercise, wrap the band around a pole or rail behind you or use the door attachment to secure the band in the door. The resistance band should be right at about chest level and you should step far enough away from the door that you get constant tension on the band. Keep your elbows in a ‘goal-post’ position (parallel to the floor) throughout the movement.
Seated Row. For this move, you can keep the band where it is and simply turn around so that you’re facing the band. This exercise targets the large muscles on either side of the back, so make sure you squeeze the back without arching or pulling the elbows too far back.
Bicep Curls. For the bicep curl, you can stand on the band with both feet (harder) or with one foot (easier). Hold the handles in each hand and curl up in a bicep curl, just as you would with dumbbells. You can make this move harder by stepping the feet wide or by using a heavy band.
Squats. For squats, stand on the band and hold the handles up towards the shoulders (elbows bent) to create more tension. You’ll probably want to use heavy resistance here since your leg muscles are large and will usually require more tension to fatigue them.
Let’s slash major calories and sculpt from head to toe with this total body resistance band workout! Resistance bands are versatile, inexpensive, and portable, which means you can exercise anywhere, at any time. You’ll also be mixing up your workouts by taking a break from weights and machines! Grab your water to make sure you stay hydrated and let’s get going! Repeat the circuit once more for best results.
Stand with feet wider than shoulder width apart and fold the band, holding each end with arms extended straight up above you. Rotate your body from side to side, keeping good posture, tense abs, and a steady pace. Do 15 reps. WORKS ABS, CORE, ARMS, BACK, OBLIQUES
Side to Side Lunges w/Band ISO Rear Fly
Stand with feet wider than shoulder width apart and hold each end of the band extended straight out at shoulder level. Lunge from side to side, keeping a steady pace. Keep abs tight throughout. WORKS ABS, CORE, ABDUCTORS, ADDUCTORS, ARMS, BACK, GLUTES, LEGS, QUADS, SHOULDERS
Side Lunge w/ Band ISO Rear Fly
Stand with feet together and hold each end of the band with arms extended out at shoulder level. Lunge to one side, keeping your arms in the same position. Keep good posture and abs tight throughout. Do 15 reps on each side. WORKS ABS, CORE, ABDUCTORS, ADDUCTORS, ARMS, BACK, GLUTES, QUADS, SHOULDERS, TRICEPS
X’ Band Leg Abduction
Step on the band with feet shoulder width apart and cross the handles, holding each end with palms facing your body. Lift one leg out to the side. Keep good posture and abs tight throughout. Do 15 reps on each side. WORKS ABS, CORE, ABDUCTORS, ADDUCTORS, GLUTES, LEGS
‘X’ Band Leg Lift Backward
Step on the band with feet shoulder width apart and cross the handles of band, holding each one with palms facing your body. Lift one leg back at a steady pace. Keep tight abs and good posture throughout. Do 15 reps on each side. WORKS ABS, CORE, GLUTES, LEGS
Band Squat & Shoulder Press
Step on the band with feet shoulder width and hold each handle at shoulder level with palms facing forward. Squat down, then squeeze your glutes and come up, simultaneously lifting your arms straight up above you. Keep good posture and abs tight throughout. Do 15 reps. WORKS ABS, CORE, ARMS, GLUTES, LEGS, QUADS, SHOULDERS, TRICEPS
Lunge w/Bicep Curls
Step on the center of the band with one foot and hold each handle with palms facing your body, arms extended in front of you. Place your free leg behind you. Lunge down, curling the handles up towards your shoulders. Squeeze your glutes as you come up and make sure to keep good posture and tense abs throughout. Do 15 reps on each side. WORKS ABS, CORE, ARMS, BICEPS, GLUTES, QUADS
Band 1 Arm Standing Row
Step on the center of the band with one foot, holding one handle with palm facing your body and arm extended in front of you. Place your free foot behind you, extended as straight as possible. Rest your free hand on your thigh. Pull the band back behind you as far as you can, bring it back, and repeat, keeping a steady pace. Keep abs tight and good posture throughout. Do 15 reps on each side. WORKS ABS, CORE, ARMS, BICEPS, SHOULDERS
Band Sumo Squat with Chest Press
Stand with feet wider than shoulder width apart and loop the band underneath your arm pits and behind you, holding each handle with palms facing forward. Keep your posture straight, tigthen your abs, and squat down as low as you can, simultaneously pulling your arms straight in front of you. Squeeze your glutes as you come up. Do 15 reps. WORKS ABS, CORE, ARMS, CHEST, GLUTES, LEGS, QUADS, SHOULDERS, TRICEPS
Band 1 Arm Overhead Tricep Extension
Stand with feet staggered, one slightly behind the other and hold the band behind you with one hand gripping a handle behind your head, elbow bent and palm facing forward. Grip the middle of the band with your other hand behind you to keep it extended and stretched. Raise the handle straight up, extending your arm. Bring it down and back up again, keeping a steady pace. Keep good posture and tense abs throughout. Do 15 reps on each side. WORKS TRICEPS
I couldn’t find any exercises for resistance bands on tumblr so I thought I would make a post about one!
Resistance Band Squats
1. Start by stepping on the resistance band with both feet shoulder width apart. 2. Hold the resistance band at shoulder level with both hands. Start into a full squat while holding the band at shoulder height. 3. Return to the starting position and repeat.
Resistance Band Bent Over Rows 1. Start by placing the band under one foot and stepping backwards with the other foot. 2. Bend over keeping your back flat and stop at a 45 degree angle. 3. Pull the bands up towards your waist keeping your elbows in close together. 4. Squeeze your shoulder blades together when performing rowing motion.
Alternate Lying Chest Presses 1. Lie on your back and place the resistance band under your back and hold the ends with both hands. 2. Start by pressing one arm up towards the ceiling and then return to the starting position. Repeat with the other arm.
Diagonal Woodchops Starting Position: Loop the band under your left foot and grasp either end. Keep hands together and extend arms down towards left foot. 1. Bring band up and away in a wood chopping motion. 2. During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.
Triceps Extension with Resistance Band 1. Start by holding the tubing in one hand and placing that hand behind your back. 2. Now grab the other end of the band with the arm that is over your head. 3. Extend the top elbow until your arm is fully extended. 4. Return to the starting position and repeat for the prescribed repetitions.
Resistance Band Lunges 1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place resistance band under front foot and hold the other end with your hands. 2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. 3. Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. 4. Return to start position.
Lateral Rows with Resistance Band 1. Step onto resistance band with feet hip width apart and knees slightly bent. 2. Start position: Grasp ends with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent. 3. Raise band to side of body at shoulder height keeping elbows only slightly bent. 4. Return to start position.
Biceps Curls with Resistance Band 1. Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance. 2. Step onto middle of tubing with back foot or both feet. 3. Start position: Grasp ends with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides. 4. Flex at the elbows and curl band up to approximately shoulder level. Keep elbows close to sides throughout movement. 5. Return to start position. 6. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
Today I’m taking you through a quick row superset with bands that I put together. First, we’ll do a seated band row for 10 reps. Focus on pulling from the lats, and thinking about pinching them together to initiate the pull. You’ll feel this in your biceps but try to focus in on your lats. After seated rows, we’ll switch to a lighter band and get 10 reps of “Archer” rows. Stand with your opposite hand out straight and braced, as if holding a bow. Stretch the band across the chest, engaging all of your delts, but especially your rear delts. There should be a little rotation at the end. Rest for 30-60 sec and repeat this superset at least three times. This band superset is a great option for adding onto your home workout, or even a good way to burn out in the gym. You could easily substitute a cable machine for both of these rows if that is more accessible to you. Have fun!
My right shoulder burns from holding the “mouse arm” position at work. My chiropractor suggested using a resistance band a few times during the day to help this problem. It actually warms up the muscles and feels good… plus I’m building strength! You can do a number of different exercises with one band and this includes the lower body too.
Welcome to Courtney’s total body workout with a resistance band! Resistance bands are portable, inexpensive, and great for strengthening. Choose a band that will challenge your muscles while you’re doing your reps. Adjusting your hand or body position will allow you to get the most tension out of each move. If it feels easy with little tension, choose a heavier band. Rest briefly between the sets and remember to hydrate!
Squat Palms Up Chest Press
Step on the band with feet shoulder width apart. Hold the handles with palms facing up and elbows at 90 degrees. Inhale, tense up your abs, squat down until your thighs are parallel to the ground, and simultaneously extend your arms forward until they are also parallel to the ground. Pause briefly, exhale, and return to starting position. Do 12 reps. To make this exercise more challenging, squat lower. WORKS ABS, CORE, ARMS, CHEST, GLUTES, QUADS, SHOULDERS, TRICEPS
X Squat & Rear Fly
Stand with your feet together. Loop & cross the band behind your knees. Hold the handles with palms down and extend your arms out so that they are parallel to the ground. Inhale, squat down and simultaneously bring your arms in front of you with elbows locked. Exhale and return to starting position. Do 15 reps. WORKS ABS, CORE, ARMS, BACK, GLUTES, QUADS, SHOULDERS
Reverse Lunge w/Rear Fly Up To Curls
Step on the band with one foot and bend your other leg at the knee and place your foot lightly on its toes. Hold the handles with both hands, elbows bent and palms facing your body at shoulder level. Inhale, tighten your abs, lunge back, and simultaneously extend your arms to the back. Pause briefly, exhale, and return to starting position, curling up the band. Do not let your knee touch the ground when you lunge back and keep your back straight throughout. Do 15 reps on each side. WORKS ABS, CORE, BICEPS, GLUTES, QUADS, SHOULDERS
Side Lunge with Arm Swing
Step on the band with one foot. Slightly bend your other foot and rest it on its toes. Hold both handles at your side with arms extended at hip level, palms facing each other. Make sure it’s the same side that’s stepping on the band. Keep your hips facing forward. Inhale, tense up your abs, and lunge to the side. Keep your back straight and simultaneously swing your arms to the opposite side. Pause briefly, exhale, and return to starting position. Do 15 reps on each side. WORKS ABS, CORE, ABDUCTORS, ADDUCTORS, GLUTES, LEGS, OBLIQUES, QUADS, SHOULDERS
Sumo Squat to Shoulder Press
Step on the band with feet wider than shoulder width. Hold both handles at shoulder level with elbows bent and palms facing forward. Inhale, tighten your abs, squat down, pause briefly, squeeze your glutes, exhale, come back up, and alternate pressing the bend above and slightly to the side of your head. Do 15 reps on each side. WORKS ABS, CORE, GLUTES, OBLIQUES, QUADS, SHOULDERS, TRICEPS
Step Back & 1 Arm Row
Shorten the band so that you feel tension when you step on it. Step on it with one foot and keep your other foot next to it, off of the band. Hold both handles with one arm bent at hip level and the other arm extended at your side, palms facing each other. Inhale, tighten your abs, and twist your body, stepping to the side, and pulling your elbow back as high as you can. Pause briefly, exhale, and return to starting position. Do 15 reps on each side. WORKS ABS, CORE, BACK, BICEPS, LEGS, OBLIQUES, SHOULDERS
Squat Down to Twist Lateral Extension
Stand with feet wider than shoulder width. Keep one foot on the center of the band. Hold both handles with elbows bent in front of your chest, palms facing each other. Inhale, tense up your abs, squat down and twist to the side, simultaneously extending your arms to each side until they’re parallel to the ground. Pause briefly, exhale, and return to starting position. Do 15 reps on each side. WORKS ABS, CORE, ARMS, GLUTES, OBLIQUES, QUADS, SHOULDERS, TRICEPS
Get on all fours. Insert your foot inside one of the handles and hold the other end with your opposite hand, running the band over your back. Inhale, tighten your abs, and extend your foot & opposite arm to create tension in the band. If the band is too long, shorten it. Make sure your opposite hand is directly under your shoulder and that your thigh is perpendicular to the ground throughout the exercise. Pause for a moment, exhale, and return to starting position. Do 15 reps on each side. WORKS ABS, CORE, GLUTES, OBLIQUES, QUADS, SHOULDERS
Resisted Pelvic Thrust
Lie on your back with legs bent at 90 degrees and feet resting on your heels. Flex your toes to create tension in your shins. Fold the band and place it over your pelvis, holding each end with arms extended at your sides and palms facing each other. Inhale, tighten up your abs, squeeze your glutes, and thrust up until your upper body and thighs are in a straight line. Pause briefly, exhale, and return to starting position. Do 15 reps. WORKS ABS, CORE, ARMS, GLUTES
Get on all fours. Extend one leg and one arm from the same side. Your other arm should be directly under your shoulder with elbow locked and palm flat on the ground. Your other thigh should be perpendicular to the ground. Inhale, tense up your abs, and crunch your elbow to your thigh. Pause briefly, exhale, and return to starting position. Do 15 reps on each side. WORKS ABS, CORE, ARMS, BACK
Many of you guys probably woke up early for a turkey trot. Well, I took this year off and ran on my own instead.
My first half (25:45) was ran at warm-up pace. WHO RUNS WARM UP PACE AT (BARELY) SUB-9 NOW?!?! MEEEEE!! I’m getting faster guys. :)
The second half was run 30 seconds fast, 30 seconds active recovery jog.
I came home to play with this baby:
I hit 30 minutes of light resistance training (circuit booked for tomorrow) w/ a resistance band since I don’t actually have weights in my house. That’s what gyms are for ;)
3x10 shoulder press
3x10 upright rows
3x10 bicep curls
3x50 calf raises
3x10 triceps extension
3x10 push-ups w/ resistance band
3x15 crunches w/ resistance band
3x15 Right elbow to left knee crunches
3x15 Left elbow to right knee crunches
3x10 L side plank w/ rotation
3x10 R side plank with rotation
3x20 jumping lunges
Every set done as trisets w/ 45 seconds rest in between. :)
Then I went to my cousin’s for Thanksgiving dinner. For the first time in 5 years, I didn’t have to cook! :D
A little (.75 miles LOL!) over 5 miles done and done. :) Look at how sweaty my sports bra got!!! hahaha
Part 1 of the pushup w/ resistance band:
(Notice how my quads are the first thing to hit the floor? Yeah, my legs are THICK. AND this is with me engaging my core to keep my abs tight and my booty pulled in and not out.)
And the last two things I want to say before I leave are: 1. I LOVE MY LEGS. Look at my hamstrings! :D (Sad how it’s taken me this long, huh?) This was from the video I had to take of me doing the pushups w/ the band.
2. I love my abs even when I don’t flex.
I think part of it has to do with how I know that once I do flex though, they’ll look like this. :D hahah
Thanksgiving pt. 2 coming soon! Hope you guys had a wonderful Thanksgiving as well! :)