We Know Friendship Day Might Be Long Due, But There’s Always Room For Some Bands – Especially If It’s With An Offbeat Sway That Mixes Fitness With Fun. Curious How? Let Us Embrace Some Knowledge For Gym Rats!
Everyone nowadays has been crushing over the IT band workouts to get into playoff shape. And, if you’re are also looking for resistance band workouts, it might be because in the pandemic crisis you’ve probably ways to work out at home.
Dance cardio on social media Live? Check. A HIIT workout over Zoom? Sure thing. Cranking out as many pull-ups and push-ups as possible, done and done. Maybe you’ve even started running, in many ways there’s no end to the home-workout moment in sight. Since, resistance bands take up basically no space, and make perfect sense for home workouts.
Being one of the most functional and effective pieces of equipment for multiple reasons. You can use them for strength training, mobility and rehabilitation exercises, the list goes on. To get the most bang for your muscular buck, resistance band workouts can get you covered with some of the most compound movements through such a simple tool.
Ready to join the resistance? Spoiler Alert – This workout uses bands with handles, rather than the type that’s a flat rubber band. We recommend getting a set of varied weights— and you’ll also need the right band for both isolation exercises and full body movements.
SQUAT TO ROW
Loop the band through a sturdy object at chest height. Grab a handle with each hand and back away from the object until there’s no slack in the band. Hold the handles with your arms extended in front of you as you sit back into a squat position. As you stand up, pull the handles back to your chest as you squeeze your shoulder blades together. Return to the starting position for one rep.
EXTENDER
Start in a split squat stance with the resistance band under your forward foot, holding the handles straight overhead. Simultaneously drive your back knee up and bring together your hands to tap the handles, then return to start. This should be done rather quickly. After a
SQUAT TO BICEPS CURL
Stand on the resistance band with your feet shoulder-width apart. Hold the handles by your sides with your palms facing away from you. Sit back down into a squat. Push through your heels to return to stand, and as you come to full extension at the knee, curl the handles up toward your shoulders. Lower down, and go right back into the next squat.
SQUAT TO PRESS (RIGHT THEN LEFT)
Stand on the resistance band with your feet shoulder- width apart. Hold the handles by your shoulders with your palms facing in toward the face. Sit back down into a squat. Push through your heels to return to stand, and as you come to full extension at the knee, press one hand up and overhead, keeping your other hand steady. Alternate hands for the rest of your reps.
BENT-OVER ROW
Stand on a resistance band, bend forward with a flat back, and hold both handles just under your knee. Squeeze your shoulder blades together and lift the band up towards your ribs. Lower the band and repeat.
ALTERNATING TRICEPS KICKBACK
Stand on a resistance band, bend over at the waist so that your chest is parallel with the floor, and hold both handles just under your knee. Extend your right hand backwards to lock your elbow out. Hold for a second, return back to start and repeat on the opposite side for one rep.
ALTERNATING BICEPS CURL
Stand on a resistance band with your arms hanging straight down, holding both handles with your palms facing away from the body. Engaging the biceps, curl one handle up towards your shoulder. Hold for a second and then return back to start and repeat on the opposite side for one rep.
