Strong rubber with handles on the end, exercise bands are the perfect tool for a variety of exercises no matter what your personal fitness level is. They come in many different resistances, ranging from light, to medium to very heavy. It is recommended that you start with a light resistance band and work your way towards a heavier resistance as you become stronger. The fact that these are inexpensive, require very little storage space and travel well makes these the perfect exercise tool!
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Here’s a simple, yet effective exercise band workout that works all of the major muscle groups and can be done where ever you are.
After a 5-10 minute walk and dynamic stretching to warm up your muscles, do each of the exercises below for either 10-15 repetitions or repeatedly for 30 seconds. Take a 30 second rest, then move onto the next exercise in the circuit. Complete the circuit three times.
Squats: While standing with your feet shoulder width apart, hold the handles of the bands using both hands and stretch them up to shoulder level. Sit down into a full squat but prevent your hands from moving. Do this slowly, then stand back up, and repeat.
Biceps Curl: While standing on the band, hold both ends using your hands. Slowly curl up your hands towards your shoulders. Ensure that both elbows are bent backwards. Keep the position for a couple of minutes before going back to your starting position and repeating the same routine.
Step Back Lunges: Hold one end of band in each hand and place middle of band under right foot. Step back with left leg, bending both knees 90 degrees, as you bend elbows up 90 degrees by sides. Stand back up with left leg and extend arms to return to start.
Overhead Triceps Extension: Sit on a chair or bench, placing the center of a tube band beneath your glutes. Grab a handle in each hand, and stretch your arms up, bending your elbows so that your hands are positioned behind your neck. With palms toward the ceiling, press your arms straight up until they fully extend. Lower back down and repeat before switching sides.
Monster Walk: Hold the band in each hand, step on the middle of it with both feet, then cross the band by switching the handles and putting them into the other hand. Start with your feet together, then take a slow step directly to the side with one foot. Then take a step with the opposite foot in the same direction. Continue slowly one foot at a time in the same direction for 5 steps. Repeat this for 5 steps in the opposite direction.
Lateral Arm Raise: Stand on an exercise band so that the tension begins at arm’s length. With your palms facing your thighs, grasp the handles using grip at the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. Using your side shoulders, lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. Keep your torso stationary and pause for a second at the top of the movement. Lower the handles back down slowly to the starting position.
Core Rotations: Stand with feet hip-width apart on centre of tube, cross it once or twice in front of you, then grasp a handle in each hand, arms by sides. Bend your knees slightly in a half squat and cup both hands around both handles as if they were fused together. Keeping elbows bent, bring both hands together over right shoulder as you rotate torso to right, pivoting on left toes and straightening both legs. Slowly return back to half-squat position.
Bent Over Back Rows: Position the centre of the band underneath your foot. Hold the ends of the band in each of your hands and start with your arms straight, pointing to your feet. Hinge over at the waist and pull upwards with both arms and bend your elbows out behind you. Slowly return to the starting position.
I bet that you can do this workout 2 to 3 times per week!
Before You Start
If you are concerned about your health you should talk to a doctor before starting to exercise. Do not exercise if you have any physical problems that might influence your ability to become more active. Stop exercising and call your doctor if you feel dizzy, nauseous, short of breath, or if you feel pain in your chest.
Wearing: Under Armour T-shirt, Athletica capris, Reebok Crossfit Shoes
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