A stretch cord, also known as a resistance or exercise band, is a small piece of exercise equipment used to build muscle and develop strength. The stretch cord consists of a long rubber cord, which comes in a variety of resistance levels, with a handle on each side. Using stretch cords engages the muscles during the entire range of motion, recruiting more muscle fibers than dumbbells which allow your muscles to rest at the top of the movement. Stretch cords are light and portable so you can perform full body workouts virtually anywhere.
Step 1
Perform lunges with a bicep curl to work the thighs, butt and biceps simultaneously. Stand in a split stance with your right foot in front and left in back. Position the stretch cord underneath your right foot. Hold a handle in each hand with your palms facing up. Lower your left knee toward the floor until your right knee is bent at 90 degrees, while curling your hands up toward your shoulders. Keep your elbows close to your body the entire time. Slowly press up and lower your hands down to the starting position. Repeat for three sets of 15 repetitions on each leg.
Step 2
Do lateral raises to stimulate the shoulders and core. Stand with your feet shoulder-width apart. Place the stretch cord underneath your feet and hold a handle in each hand with both palms facing down. Raise your arms straight out to the sides until your hands are even with your shoulders. Slowly lower your arms down to the starting position. Repeat for three sets of 15 repetitions.
Step 3
Execute tricep kickbacks to engage the triceps and shoulders. Stand on top of the stretch cord with your feet shoulder-width apart. Hold a handle with each hand and face your palms down. Bend over from the hips until your upper body is angled at 45 degrees. Keep your elbows close to your body and press your palms back behind you, while keeping your arms straight. Slowly bring your arms down until your hands are even with your hips. Repeat the motion for three sets of 15 repetitions.
Step 4
Perform rear flys to recruit the back and shoulder muscles. Stand with your feet shoulder-width apart with knees slightly bent. Position the stretch cord underneath your feet. Bend over so your chest is slightly over your thighs. Hold a handle in each hand with your palms facing each other and arms perpendicular to the floor. Squeeze your shoulder blades together and lift your arms out to the sides with your elbows slightly bent. Hold for one second at the top of the movement. Slowly lower your arms down to the starting position. Perform the exercise for three sets of 15 repetitions.
References
- Bodybuilding.com: Resistance Band Workouts
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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