Resistance Band Workout
Resistance bands are a great tool to incorporate into your workouts - they are versatile and require next to no storage space, which means you can easily pack them in a bag and get a good workout wherever you go! Below is a short resistance band workout I have put together for you to try.
All you will need for this workout is your resistance band, a clock and a skipping rope. Good luck!
Warm up
- 1 minute of skipping
- 10 squats
- 1 minute of skipping
- 10 pushups
- 1 minute of skipping
- 10 tricep dips
Workout
Perform the following 4 exercises, for 5 repetitions each, in a circuit, for 10 minutes. Rest when you need to, but the aim is to do as many rounds of the circuit as possible.
- Resistance Band Squat Press
Watch the video, and read the exercise description below:
- Place the handlebars/ends of the resistance band into each hand, palms facing forward, and let the centre of the band rest on the floor.
- Step onto the centre of the band and position your feet hip-width distance apart.
- Position your hands at shoulder height (your elbows will stick out)with the band behind you.
- Lower back into a squat position - bend at the waist while keeping your chest up, like you are going to sit in a chair.
- As you come up out of the squat position, extend your arms up over your head.
- Go back to the starting position and repeat.
- Resistance Band Twists
Watch the video, and read the exercise description below:
- Tie the centre of the resistance band to a secure door handle.
- Hold together the handles in both hands and walk away until you feel tension in the band.
- Position yourself so that the band goes across your body, and your legs are hip-width distance apart.
- Stand up straight, legs slightly apart and bent, and tighten your abs.
- Extend your arms forward, and twist from your hips until your hands are pointing in the opposite direction of the door handle.
- Reverse the movement to go back to the starting position and repeat.
- Do 10 repetitions on one side of your body, and then 10 on the other side.
- Resistance Band Chest Press**
Watch the video, and read the exercise description below:
- Keep the band on the secure door handle as per previous exercise.
- Grab the ends of the band with each hand and turn your body away from the door handle.
- Step forward a few steps, and stagger your stance, keeping your knees slightly bent.
- Bring your arms up to chest height on each side of your body, with your palms facing down.
- With your abs tight, and shoulders back, push your hands out to the centre until your arms are nearly straight and your hands/handles are touching.
- Reverse the move and repeat.
- Resistance Band Squat Row
Watch the video, and read the exercise description below:
- Keep the band on the secure door handle as per previous exercise.
- Face the door handle, and with an end of the band in each hand, step backwards and make sure there is quite a bit of tension on the band.
- Keep your arms extended in front of you, palms facing each other, and lower back into a squat position - bend at the waist while keeping your chest up, like you are going to sit in a chair.
- As you come up out of the squat position, pull your hands in towards your ribs in a rowing action.
- Go back to the starting position and repeat.
Cool down
Go for a short walk to bring down your heart rate, then perform 5 minutes of stretching. Remember to stretch all muscles that you worked - legs, arms, shoulders, abs, chest and back.
I hope you enjoy this short, but tough workout. Let me know how you go!