A workout with resistance bands is an effective way to strengthen and tone your muscles with minimal equipment. Resistance bands are thick tubings that come closed or with handles, in various sizes . These bands are lightweight and small, making them perfect for bringing on vacation or business trips. According to the American Council on Exercise, all you need is 10 to 20 minutes, twice a week to build and maintain muscle strength with a resistance band workout.
Four-Day Total Body Band Workout
The Four-day Total Body Band Workout works the entire body during one workout that you do four days per week. The workout consists of three sets of 15 reps of squats with the band. Stand with your feet shoulder-width apart directly on the band, holding the handles next to your side. Squat back onto your butt, keeping your weight on your heels while you pull up with your biceps on the band.
Keeping the same stance go directly into an overhead press by pulling the handles up to shoulder level and then pressing them up toward the ceiling. Do three sets of 15 reps and then move into a standing side deltoid raise by raising the band straight out to your sides at shoulder level. Do three sets of 15 rep then hinge forward from your hips, keeping your back straight, without stress. Holding this position, soften your knees slightly and pull the handles of the band up toward your chest, for three sets of 15 reps of an upright row. Continue with three sets of 15 reps of triceps kickbacks in this same position. Stand upright and finish the workout with three sets of 15 reps bicep curls.
10-Minute Band Workout
The 10-minute Band Workout is a total body workout that engages every muscle group and is fast and convenient. Begin this workout lying supine with the band locked around your thighs in an abdominal crunch position. Press the band against your thighs engaging your inner- and outer-thighs, hold and do 25 crunches. Stand and place the band around your shins, stepping into a wide stance. Clasp your hands together and hold them up over your right shoulder.
Squat and bring your hands diagonally across your body as you squat. This engages your lower-body and your obliques. Do 15 repetitions and then repeat on the opposite side. Keeping the band at your shins and your stance wide, squat while reaching your right hand toward the outside of your right foot. Squeeze your glutes while you stand slowly out of the squat. Repeat on the left side. Do 15 repetitions on each side.
Hold the band one end in each hand and step into a split stance. Lift your right elbow up to shoulder level and extend your right arm out straight. Slowly pull your left elbow back as far as you can, keeping it at shoulder level, in a bow-and-arrow style move. Repeat the pulling motion 12 times, then repeat on the opposite side.
The Total Body Exercise
The Total Body Exercise engages your entire body with one simple move. Begin this exercise lying prone with the band around your back while holding the ends tightly. Move into a push-up position with your hands about five inches apart and fingers turned in toward each other. Do 12 push-ups with this hand stance and then place your hands wider than shoulder-width apart with your fingers facing outward. Do 12 push-ups with this hand stance and then bring them back to directly under your shoulders with your fingers facing forward. Do 12 push-ups in this hand stance. Keep your stomach, butt and legs as tight as you can while doing this exercise.
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