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.
1. 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.
2. 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.
3. 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.
4. 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!