Bands, or resistance bands, can help develop isloated muscles, assist in recovering from muscular injury and add a little extra resistance for a better all-around workout. Thousands of band-incorporating workouts exist, mostly variations of one another. Bands come in a variety of weights, from super-thin and light to heavy and thick. The bottom line is that bands can help provide an effective full-body workout.
Step 1
Perform squats. Step on the band, both feet flat on the ground, and grip one end of the band in each hand. Standing straight, hold the band at about the same level as your shoulders, then squat, bending your knees and lowering your body down (back straight) into a sitting position, then returning to a standing position. Perform 12 to 15 reps and perform two or three sets. This exercise works out your legs and buttocks.
Step 2
Perform chest presses. Lie flat on your back with the band wrapped around your torso. Lying down, half the band should be trapped between the ground and your back. Grip the ends of the band, one end in each hand, then press one arm straight up (toward the ceiling), still gripping the band. Bring your arm back down and repeat with your other arm. Repeat for between twelve and 15 reps and perform two or three sets to start. This exercise works out your chest, shoulders and arms.
Step 3
Perform biceps curls. Stand on your band, both feet flat, gripping the ends of the band in either hand. Bring your arms up, just as you would with dumbbells. Repeat 12 to 15 reps and perform two or three sets.
Step 4
Perform lateral rows. Step on the band, both feet flat on the ground about shoulder-width apart. Grip the ends of the band with your hands. Begin with your arms relaxed and straight at your sides, then lift them up, perpendicular to your body, the band providing resistance. Hold your arms up for a second or so before bringing them back down. Do 12 to 15 reps and perform two or three sets to start. This exercise works out your shoulders and sides.
Step 5
Perform wood chops. Grip one end of the band with both hands, looping the other end around your right foot. With your hands constantly together, extend your arms toward your right foot until they (your hands and foot) are almost touching, then bring your body back up, more or less mimicking the action of chopping wood with an axe. Perform 12 to 15 reps, then switch, with the loop going around your left foot. Perform two or three sets. This exercise works out your legs, hips, arms, shoulders and abs.
Tips and Warnings
- As you get stronger, you can increase the number of sets you do and progress to thicker, more resistant bands.
Things You'll Need
- exercise/resistance bands
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