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Fitness for All: Resistance Band Workout

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If you are looking for something different to do to change your typical workout routine, pick up a set of resistance bands and give some of these exercises a try!

Resistance Band Training

Front Squat – Stand on a tube band with the feet slightly wider than your shoulders and center of the band between the feet. Holding a handle in each hand, bring the top of the band over each shoulder, securing the band in place by crossing your arms at your chest. Sit straight down, chest up, abs firm, pressing your knees out over your toes. Rise back up to start position and repeat for 8-12 reps.

Bent Over Row – Stand over the center of the band with feet shoulder-width apart. Bend slightly at the knees and hinge at the waist, keeping your hips back. Grasp each handle with hands facing the outside of your knees. With elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle. Lower and row for 10-12 reps.

Bench Press – Anchor a tube band on the bench legs, and lie on the bench, face up. Grabbing a handle in each hand. position them at shoulder

height (so your thumbs touch the front of your shoulders). Extend the arms straight up overhead to full extension, moving your hands toward each other at the top. Lower back down and repeat for 10-12 reps.

Overhead Press – Stand over the center of a tube band with feet shoulder-width apart. Grip each handle, positioning your hands at shoulder level with palms facing each other so your thumbs touch your shoulders. Press straight up, rotating your palms forward as you fully extend your arms. Lower back down slowly and repeat for 8-10 reps.

Russian Twist – Sit on the floor with legs extended, wrapping the center of the band around the bottom of your feet. Hold the free ends in each hand. Slightly bend your knees, keeping your feet on the floor, and lean back at a 45-degree angle. Rotate the band right by bringing your left hand across your body and your right hand down by your right hip. Contracting your oblique muscles, bring the band toward your right hip while keeping your middle and low back neutral. Return to starting position and rotate left then right for a total of 10-12 reps on each side.

Fitness for All: Resistance Band Workouts

by Leave a Comment

If you are looking for something different to do to change your typical workout routine, pick up a set of resistance bands and give some of these exercises a try!

resistance band exercises
Resistance band workouts

Front Squat – Stand on a tube band with the feet slightly wider than your shoulders and center of the band between the feet. Holding a handle in each hand, bring the top of the band over each shoulder, securing the band in place by crossing your arms at your chest. Sit straight down, chest up, abs firm, pressing your knees out over your toes. Rise back up to start position and repeat for 8-12 reps.

Bent Over Row – Stand over the center of the band with feet shoulder-width apart. Bend slightly at the knees and hinge at the waist, keeping your hips back. Grasp each handle with hands facing the outside of your knees. With elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle. Lower and row for 10-12 reps.

Bench Press – Anchor a tube band on the bench legs, and lie on the bench, face up. Grabbing a handle in each hand. position them at shoulder

height (so your thumbs touch the front of your shoulders). Extend the arms straight up overhead to full extension, moving your hands toward each other at the top. Lower back down and repeat for 10-12 reps.

Overhead Press – Stand over the center of a tube band with feet shoulder-width apart. Grip each handle, positioning your hands at shoulder level with palms facing each other so your thumbs touch your shoulders. Press straight up, rotating your palms forward as you fully extend your arms. Lower back down slowly and repeat for 8-10 reps.

Russian Twist – Sit on the floor with legs extended, wrapping the center of the band around the bottom of your feet. Hold the free ends in each hand. Slightly bend your knees, keeping your feet on the floor, and lean back at a 45-degree angle. Rotate the band right by bringing your left hand across your body and your right hand down by your right hip. Contracting your oblique muscles, bring the band toward your right hip while keeping your middle and low back neutral. Return to starting position and rotate left then right for a total of 10-12 reps on each side.

Spruce Up Your Exercise Routine: What to Get and What to Ditch for a Switch in Your Regimen

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Now is the perfect time to change up some of those old worn-out items and routines that you have been stuck with for so long in exchange for a spruced up exercise routine. Changing things up not only keeps them fresh for you (which in turn helps you stick to them) but also benefits your body.

This is a handy list of “what to ditch” to make the exercise switch:

Get rid of that cheap pedometer- Instead buy a good $20 one that counts accurate steps; cheaper pedometers are highly inaccurate.

Ditch the old running shoes- Instead opt for a new pair and keep track of how much “mileage” you get out of them. Typically if you run/walk 10 miles per week then shoes can last for 12 months (15 miles – 8 months, 20 miles – 6 months, 30 miles – 4 months).

Throw out the old cotton workout t-shirt- Instead invest in some shirts that are made of wicking fabrics. Wicking fabrics (like synthetics) do a better job of keeping you drier and cooler when you are exercising.

Get an exercise ball- According to fitnessmagazine.com, exercise balls are good for developing balance and stability while making it easier to target specific trouble spots. It may be hard to not roll off at first, but once you get the hang of it there are a number of exercises that you can do on a fitness ball including pushups, squats and sit-ups.

Toss the lightweight dumbbells- Instead try heavier dumbbells that are more challenging in your workout. Making small changes and gradual increases in weight may not seem like a big deal but will make a difference in the effectiveness of your workouts.

Try a resistance band- Work out your chest, biceps, triceps, abs, and shoulders better by using resistance bands. With their varying levels of resistance and their extreme versatility, resistance bands are suited to most fitness programs and people of most ages. They add resistance and challenge to a normal fitness routine.