Resistance bands, also known as resistance tubing, rubber tubing and tubes, are versatile fitness tools. Regardless of what you call them, you can incorporate them into your existing workouts to spice things up. They are also easy to travel with, giving you the chance to stay in shape while you are away on vacation or business. You can target all of your major muscle groups when using resistance bands.
Step 1
Use the bands to work your chest. Slide the door attachment into the hinge side of the door at chest height and close it. Turn your back to the door, grab the handles and walk forward until you feel some resistance. Bend your elbows 90 degrees and hold your arms in a position where your forearms are facing down and your upper arms are parallel to the ground. Lean forward slightly, place your feet in a staggered stance and push the handles straight in front of your body. Stop when they are an inch apart and let them go back to the starting point. Do 12 to 15 reps.
Step 2
Push the bands in the air to work your shoulders. Stand on the band with your feet shoulder width apart. Grab the handles and hold them at shoulder height with your palms facing forward. Push them straight up until they are an inch apart, and slowly lower them back to the starting point. Do 12 to 15 reps.
Step 3
Perform rows to work your back. Attach the band in the door at chest height. Face the door, grab the handles and walk backward with your arms straight in front of you. Pull the bands toward your body and squeeze your shoulder blades together. Straighten your arms back out and repeat. Do 12 to 15 reps. Keep your upper arms tight against your sides throughout the whole exercise.
Step 4
Push the bands over your head to work your triceps. Stand on the band with one foot and hold one end of the band over your head and behind your body. Overlap your hands and hold the bottom of the handle with your palms facing up. Keep your elbows in close to your head and push the band straight up in the air until your arms are fully extended. Lower the handle back down and repeat. Do 12 to 15 reps.
Step 5
Curl the bands up to work your biceps. Stand on the band with your feet shoulder width apart. Hold the handles with your arms at your sides and your palms facing in. Curl the handles up and twist your wrists so your pinkies turn in. Lower them back down and repeat. Do 12 to 15 reps.
Step 6
Hold the bands steady to work your legs. Grab the handles and stand on the band with your feet shoulder width apart. Lift the handles up so they are level with your shoulders and your palms are facing forward. Squat down until your knees are bent 90 degrees and your thighs are parallel to the ground. Stand back up and repeat. Do 12 to 15 reps. Make sure your knees do not go past your ankles when you do these.
Tips and Warnings
- Resistance bands come with a door attachment that is made out of durable nylon fabric. It is placed into the hinge side at various heights to do different exercises.
Things You'll Need
- Door attachment
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