Exercise bands are great additions for your current total body workout that can be implemented at home, in the gym or when you're traveling. They're portable, lightweight and relatively inexpensive, making them an excellent piece of equipment to own. According to Sports Fitness Advisor, exercise bands are adaptable to a variety of exercises without needing to incorporate additional equipment. Having a busy schedule doesn't mean that you should sacrifice exercising. Finding 10 minutes a day to schedule a workout is all it takes to maintain a healthy lifestyle. Try one of these workouts to train your lower body and upper body with your exercise band.
Squats and Lunges
Exercise bands provide a lot of resistance, improving your lower body workouts. Squats are performed by placing both feet on top of the exercise band and grabbing the ends with both hands. Standing tall, pull the band to your shoulder level and perform a squat. Return to the start position and repeat for 30 seconds. Lunges are executed by placing your feet in a staggered position with the band under your right foot and your left foot behind. Hold an end of the band in each hand and perform a lunge. Complete as many repetitions as possible in 30 seconds with your right leg, then repeat with your left leg. Perform the squats and lunges continuously for a total of 10 minutes.
Upright Row, Biceps Curls, Lateral Raises
Your upper body muscles benefit from the use of an exercise band. Perform 15 repetitions of these three exercises continuously for 10 minutes. To perform an upright row, place both feet in the middle of your exercise band and hold an end in each hand, relaxing your palms in front of your thighs. Slowly pull the band in front of your body up to shoulder height and return to the start.
Biceps curls can be performed by placing both feet on the exercise band and holding an end in each hand. Relax your hands and the sides of your body and turn your palms outward. In a controlled motion, curl your arms toward your chest, turning your palms to face your shoulders.
Lateral raises are the third exercise for this workout. Stagger your feet and place your right foot on top of the exercise band with both hands holding an end of the band. With your palms facing the sides of your body, slowly raise your arms to shoulder height and return to the start.
Squat With Biceps Curl, Lunge With Lateral Raise, Squat With Overhead Press
Performing upper and lower body exercises simultaneously with your exercise band can increase your strength gains and improve overall performance. The first exercise in the circuit is a squat with a biceps curl. Using your exercise band, perform a squat. Add a biceps curl as you return to your start position and repeat your squat exercise. The second exercise is performing a lunge with your exercise band. As you lunge into position, add a lateral raise and return to the start. The final exercise of this circuit is a squat with an overhead press. Perform a squat with your exercise band. Return to the start position and extend your arms over your head, palms facing away from your body. Complete 10 repetitions of each exercise continuously for 10 minutes.
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