Beginner’s Workout with Resistance Bands
Are They Effective for Total Body?
If you have a resistance band, you may wonder what to do with it and whether it is a valuable tool for strengthening your body.
The band is excellent for providing resistance that differs from dumbbells. Because there is tension in the band throughout the exercise, you will fire up different muscle fibers, which is always good for gaining strength. With these workouts, you’ll cover all of the major muscle groups, which will help you build strength and endurance across your entire body.
Precautions and Security
Resistance bands that have deteriorated could break and cause injury. Check that your resistance bands are free of flaws and firmly attached when in use.
Make no motions that create pain or discomfort. Make sure you understand how to complete each exercise correctly and in perfect form. If you are unsure, a personal trainer can help. If you have any medical difficulties or conditions, consult your doctor.
Overview
Skill level: beginner to advanced.
Required equipment: at least one resistance band. If possible, have a variety of bands so you can switch them up as needed.
What You Can Expect:
- Before you begin, warm up with energetic movements.
- Use a tension that is difficult for you.
- Adjust your bands to give the pressure needed.
- Beginner exercisers should aim for one set of 12 to 16 reps.
- Intermediate exercisers should do two sets of 16 reps
- Advanced exercisers should complete three or more sets of 16 repetitions.
Resistance Band Selection and Application
Warm-Up:
Warm up with some mild cardio to get your blood flowing, then move on to dynamic movements that replicate the motions you’ll be doing during this workout.
Bodyweight lunges with hip openers
- Gate openers
- Arm swings
- Wall angels
- Bodyweight squats
What Resistance Band is Best for You
Different workouts will necessitate varying degrees of strain. You can use a heavier band for chest presses and biceps curls. As a result, create a selection of resistance bands. This will help you reap the most from this workout.
You may need to modify your hand or body position to get the most tension from each action. If something feels too easy, try a heavier, more tensioned band.
Depending on your fitness level and time limits, perform one to three or more sets of 12 to 16 reps.
Lower Body Resistance Band Workout
Chest Press with One Arm
Because you must keep your body firm while moving your arm through the exercise, the one-arm chest press is ideal for working the chest muscles and the core.
Safety Recommendation
Don’t twist your hips or let your back arch or hyperextend. Brace your core and concentrate solely on moving your arm.
How to Do It Correctly
1. Wrap the band behind you around an essential item and hook one handle through the other.
2. Hold the end in your left hand and move away from the anchor point until the band is taut.
3. Begin the technique by bending the left arm, bringing the band under the arm, and bending the elbow at 90 degrees with the palm facing down.
4. Squeeze your chest to extend your left arm in front of you. Return to the beginning and repeat for 16 reps on each side.
You can also combine this exercise with the one-arm fly exercise, rotating between the two.
Chest Fly with One Arm Rotating
Another excellent motion for the outer region of the chest and the core is the one-arm rotating chest fly.
Safety Recommendation
As you rotate through the exercise, your feet should pivot with you.
How to Do It Correctly
1. Wrap the band behind you around a sturdy item and hook one handle through the other.
2. Stand with your left side facing the anchor point, your arms straight out to the sides, and your feet about hip distance apart, holding the handle in your left hand.
3. Stand far enough away from the band to create tension. Keep the arms straight and rotate the left hand towards the right hand.
4. Try touching your left fingers to your right, focusing on the left side of your chest, shoulder, and arm.
Repeat on the left side for all reps, then swap sides. Sixteen reps on each side, then switch sides.
Resistance Band Lat Pulls
Lat pulls are another excellent workout that targets the lats and the muscles on either side of the back. This one requires a lot of concentration to make it work.
If you have shoulder impingement or experiencing discomfort, avoid this movement.
How to Do It Correctly
1. Stand or sit with both hands over your head, holding a band.
2. Begin with your hands about an inch apart. To vary the tension, you may need to tweak them.
3. Squeeze the back with the left hand to draw the right elbow toward the ribcage.
4. Repeat for 16 reps before swapping sides.
Squeeze Your Upper Back
The upper-back squeeze exercise is ideal for exercising the upper-back postural muscles. Change the distance between your hands to make this one more challenging or manageable.
Safety Recommendation
Move slowly and carefully, not allowing the band to snap back. Maintain a straight back, and don’t hunch your shoulders.
How to Do It Correctly
1. Place your hands a few inches apart. Keep arms straight ahead. Hold the band in the middle. Standing or sitting, arms straight out in front of you, hands a few inches apart.
2. Squeeze your shoulder blades together, then open your arms to either side, drawing the band apart and squeezing your shoulder blades.
3. Return to the beginning and repeat, maintaining strain on the band the entire time. Rep until you’ve completed 16 reps.
Rear Flies with Only One Arm
One-arm rear flies are ideal for exercising the muscles in the back of the shoulders and the muscles between the shoulder blades.
Safety Recommendation
To protect your back, keep your spine neutral, and your core braced.
How to Do It Correctly
1. On hands and knees, grasp one end of the band with the right hand and the other with the left.
2. Place the left arm at shoulder level. Squeeze the back and shoulder with the right hand. Use the elbow and squeeze the back and shoulder.
3. Change the positioning of your hands to enhance or decrease tension.
4. Repeat for a total of 16 reps on each side.
Overhead Printing
The overhead press strengthens and stabilizes your shoulder complex.
Safety Recommendation
The overhead press is difficult, so use caution when using the band. Extending your band beyond its maximum tension point can cause it to snap. If your band is too tight, try doing this one arm at a time while holding the band under one foot.
How to Do It Correctly
1. Put the band under both feet if it’s an effortless band or one foot if it’s a tighter band.
2. Begin with both hands on the grips, arms bent in a “goal post” position, wrists straight, and abs tight.
3. Contract the shoulders to straighten the arms and lower the back.
4. Perform 16 repetitions.
Triceps Extensions on One Arm
This straightforward triceps extension is ideal for toning the muscles in the arms’ rear.
Safety Recommendation
Squeeze the triceps muscles and keep your shoulders down during the movement.
How to Do It Correctly
1. Hold the band in both hands at shoulder level, with the right arm bent in front of the chest and the left arm straight out.
2. Straighten the right arm while keeping the left arm straight to maintain strain on the hand.
3. Return to the beginning and repeat before switching sides.
4. Perform 16 reps on each side.
Curls on the band of the biceps
Biceps curls are a traditional arm exercise that benefits from adding a band. You must engage your stabilizer muscles to keep your arm stable while you curl the band up and down.
Safety Recommendations
Keep your spine neutral and avoid using your hips or swinging your body. To move weight, people frequently hyperextend their backs. Reduce the resistance if the weight is too heavy.
How to Do It Correctly
1. Stand on the band and grasp the handles with your palms facing out.
2. Do a bicep curl by bending your arms and bringing your palms toward your shoulders. Keep your stomach tight and your legs straight.
3. Spread your feet wider for increased strain.
4. Return to the beginning and repeat for 16 reps.
5 Resistance Band Exercises to Strengthen Your Upper Body
Squat with a Sidestep
Squats with side steps are excellent for the glutes, outer thighs, and quadriceps.
Safety Recommendation
Remember to squat with your hips behind you, so your knees do not move forward.
How to Do It Correctly
1. Stand on the band with your feet together, maintaining strain on the band with a half-bicep curl.
2. Take a big step to the right and lower into a squat.
3. Step inside the room with your left foot and kneel for the length of the room before swapping sides.
4. Continue to draw on the band to increase tension.
Lunges with the band
The band is a great way to add resistance to basic lunges. You’ll also get some biceps isolation work as a bonus.
Safety Recommendation
Move slowly and deliberately, bracing your core and maintaining balance throughout.
How to Do It Correctly
1. Stand with your right leg front, left leg back, and the band beneath your right leg.
2. Keep the band taut by bending the elbows and dropping into a lunge until both knees are 90 degrees.
3. Return to the beginning and repeat for 16 reps on each side.
To keep the intensity up, you might need to change how tight the band is by holding it closer to your foot.
Outer Thigh Crisscrossing
The crisscross outer thigh exercise targets the hips, glutes, and outer thighs. UseYou might want to use a band with a higher tension for this workout.
Safety Recommendation
If this workout bothers your knees, avoid it.
How to Do It Correctly
1. Lie down with your legs elevated and the band wrapped around your feet.
2. For increased tension, crisscross the band and draw the elbows down to the floor.
3. Keep your elbows down, and your upper body relaxed while you open your feet, squeezing the outer thighs.
4. Return to the beginning and repeat for 16 reps.
The Glute Kickback
The glute kickback is what it sounds like: a problematic technique that targets your backside.
Safety Recommendation
Getting into the proper position can be difficult; make certain your band is securely wrapped around your foot, so it doesn’t snap back.
How to Do It Correctly
1. Get down on your knees and wrap a resistance band around your right foot.
2. Start with the right knee bent and the right foot flexed. Straighten the right leg back and squeeze the glutes.
3. Repeat for a total of 16 reps on each side.
To avoid the band snapping back, keep your foot flexed.
Then calm down
Relax with some mild stretching and/or light aerobics.