Exercise Band Workouts

Unlike traditional weight training, resistance band training is economical and portable and can be done almost anywhere. The band's resistance changes throughout the exercise as you increase and decrease its tension, whereas in weight training the resistance is constant. Band training also emphasizes eccentric load training or force reduction, wherein you must control the speed of the movement as you return the band to its original length.

Kneeling Chop and Lift

If one side of your body is less coordinated and weaker than the other, the chop and lift exercises can help strengthen and improve balance in your core. Both exercises strengthen your core muscles by using a resistance band attached to a hook on a cable pulley machine. With the hook set at the highest height, hold the ends of the band with both hands, pull it diagonally across your chest and push it to the opposite hip. If you are chopping down from right to left, then kneel on your left knee and place your right leg in the front. Both hips and legs should be bent at 90 degrees.
This lift is the mirror image of the chop, where you set your handle to the lowest height. Pull the band up and diagonally across your chest and push it above your opposite shoulder. If you are lifting from your right to left, then kneel on your right knee and place your left leg in the front. Both hips and legs should be bent at 90 degrees.
Do not move your torso, hips, or legs throughout the exercise. Do eight to 12 reps per side for two to three sets.

Horiztontal Rotation

This exercise trains your rotational strength by using your trunk, hips, legs and shoulders to turn. If one side of the rotation is more challenging than the other, then do an extra set on that side.
Hook the band on the hook of a cable column machine and adjust the height to about your heart level. Grab both ends of the band and stand with your left shoulder facing the hook. Stand with your feet shoulder-width apart. Pull with your arms in front of you with your elbows slightly bent. Rotate your torso, hip and leg as you turn as far as possible while keeping your spine tall and neutral. Return to starting position and repeat.

Push and Pull Steps

Two total-body exercises with bands include the push and pull with a step. You can hook the band onto a cable column machine.
To do the push and step exercise, stand facing away from the hook and hold each end of the band. Step forward and push both arms in front of you, stretching the band. Control the momentum as you get back to the starting position or you will lose your balance. Repeat the movement with your other leg. You also can do this exercise with one arm or alternating arms.
For the pull and step, stand facing the hook, and hold each end of the band. Pull toward your armpits and step back at the same time, bringing your shoulder blades together. Return to the starting position, and repeat the movement with your opposite leg. You can do this exercise with one arm or alternating arms.