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Resistance Band Workout

Updated: Apr 27


Any set of resistance bands will work for these exercises, and don’t be afraid to switch the strengths of resistance bands for different exercises as needed. 


1. Lunge with Overhead Press


a. Begin standing and place the resistance band under the toe of your left foot

b. Bring the top part of the resistance bands to your shoulders, holding it with both hands

c. Step forward with your right foot and lower down into a lunge

d. While in the lunge, extend both arms up overhead into a press

e. Lower your arms back down and push back through your heel to return to standing

f. Repeat 10-12 times on each side

2. Dead Bug


a. Lie on your back with your knees in table top

b. Put the resistance band around your left foot and hold it in your left hand

c. Extend your right arm into the air

d. Exhale and slowly extend your left foot out and your right arm overhead

e. Return to the starting position

f. Repeat 15-18 times on each side

g. Advanced version: While the band is looped around your left foot, put the band in your right hand. Extend your right arm and left leg at the same time, putting maximum resistance on the band

3. Pull-ins


a. Begin in a standing position and wrap the band around your back, placing a loop of each end in the palms of your hands, elbows bent by your sides

b. Exhale and extend your arms straight out in front of you

c. Inhale and pull your arms back in to the starting position

d. Repeat 10-12 times on each side

e. Advanced version: Keep your arms straight throughout the whole movement

4. Kickouts


a. Begin in a quadruped position and loop the band around your right foot

b. Bring the top part of the band up and hold it against the ground with both hands

c. Exhale and extend your left foot straight out behind you, keeping your core engaged throughout the movement

d. Inhale and return your leg to the starting position

e. Repeat 12-5 times on each side

5. Triceps Extension

a. Begin in a standing position, placing the band underneath both feet and pulling it up behind you

b. Extend your arms straight up overhead

c. Inhale and lower your arms down behind you and keeping your elbows as stable as possible – don’t let them flare out to the sides

d. Exhale and extend your arms overhead

e. Repeat 15-20 times

Resistance bands are a great way to add a new challenge into your workouts. You can find them at almost any large chain store or online for $10-$20 depending on what kind of set you get. Not very much money to spend on investing in your health and fitness. It’s worth it!


So, grab a set of resistance bands and give your body a workout and your mind a break today!

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