Have you not been able to get out to the gym due to restrictions and public health safety? Struggling to lose the quarantine 15 we’ve all been left with? We know how much space dumbbells, kettlebells and benches can take up in your home, especially for those who have never had a home gym before. But, the unrealized truth is that you don't need a ton of fancy gym equipment and 10 square feet of free space to get the most out of your home workouts.
Our fitness resistance bands are space efficient, easily portable, and great assets for any level of fitness, from beginner to professional athlete. Resistance bands rely on and harness your body weight for resistance and pressure, each band is extremely flexible and can make even the simplest of exercises extra tough and get you pumping and sweating. These fitness resistance bands are perfect for multiple different types of workouts such as crossfit, yoga, pilates, calisthenics, stretching, conditioning, and more!
We’ve compiled a list of our favourite 5 resistance band workouts to share with you, so you can start working away at that extra quarantine 15 we’ve all been waiting and making excuses to lose, so now you can without spending hundreds of dollars on building a home gym with expensive equipment and space. Without further interruptions, let's get into it.
Band Pull Apart
Muscle group(s) targeted: Chest, triceps, rhomboids (upper back)
Instructions: Stand straight up, with your feet shoulder-width apart, with your body and feet facing forward. Hold the desired resistance band, one end in each hand, extend your arms straight out, make sure to leave about 5 inches of resistance band hanging on the ends where your grip and hand positioning stops. Now, pull the resistance band apart, extending outwards horizontally, by bringing your shoulder blades together until the middle of the resistance band touches your chest. Then, slowly return to the starting position by bringing your arms back down in front of you, around eye level. This movement should be done slowly and under control to get the full effect of the motion range. Then just repeat for 10-12 reps per set, increasing or decreasing the resistance band level as needed.
Muscle Group(s) Targeted: Shoulders, deltoids, trapezius, rhomboids, biceps
Instructions: Stand up straight, with the middle of the resistance bands under your feet (place body weight on them), shoulder width apart. Your shoulders should be pulled back a bit, spine and back straight, head and body facing forwards. Hold each handle of the resistance band in each hand, with an overhand grip, hands close together and arms straight down close to and in front of your body. You’re now in the starting position. Now, lift your hands towards the ceiling, raising them to about your chin height, while keeping the bands close to your body. Your elbows should point in line with your sides, and your forearms should be parallel to the ground. Then return back to the starting position, and repeat for 10-12 reps per set, adjusting the resistance band level as required.
Muscle Group(s) Targeted: Biceps, forearms
Instructions: Stand up straight with feet shoulders width apart with the middle of the resistance band looped under your feet (place body weight on it). Grab each end of the resistance band with each hand with an underhand grip, with your hands just outside your hips and arms extended straight down. This is the starting position. Now, lift the band to about your chin height, curling your arms inwards towards your upper chest, with your elbows pointing to the ground. Then, slowly bring the band back down to the starting position, controlling the descend. Repeat for 10-12 reps per set. Adjust the resistance band level as required.
Bent-over Lateral Raise
Muscle Group(s) Targeted: Deltoids, Back
Instructions: Stand with your feet, hip width apart on top of the resistance band, slightly hinging (bending over) forwards. Look straight down at the floor. Hold each end of the resistance band in a neutral (palms facing each other) grip and arms straight by your sides. This is the starting position. Now, raise both arms towards the ceiling, until your arms and hands line up with your shoulders height (consider it a T pose). Bring the band back down to the starting position, slightly bending your elbows throughout this motion. Repeat for 10-12 reps per set. Adjust the resistance band level as required.
Squat to Press
Muscle Group(s) Targeted: Full Body
Instructions: Stand on top of the resistance band with your feet hip distance apart. Hold each end of the resistance band with each hand in an overhand grip, with arms at shoulder level, as you’re about to press them up overhead. Now, drop down into a squatting position, until your knees are almost directly over your toes with thighs parallel to the floor. Make sure to keep your hands by your shoulders. This is the starting position. Now, slowly come up to standing position,pressing the handles up over your head until your arms are fully extended. Then, bring your arms back to shoulder height. Repeat exercise in one fluid motion, squat, then press upwards. Repeat for 8-10 reps per set. Adjust resistance band level as required.
That's it for our favorite 5 exercises to do with the fitness resistance bands. Which one is your favorite? Are you excited to start working on your summer body and losing that quarantine 15? Now you can with these easily portable and effective fitness training resistance bands! Get yours now! Click Here.