for complicated equipment, heavy dumbbells or huge machines. All you need for your daily workout routine is just a pair of resistance bands. Although exercise bands will not provide the level of resistance as free weights, they will still provide enough resistance to stimulate your muscles and get a great workout.
HOW TO GET A PROPER RESISTANCE BAND WORKOUT?
For the best result, perform each exercise for one minute before moving to the next one. Resistance bands provide a different type of burn, so don’t let the light weight fool you. If this is your first time using bands, go easy at first to get a feel for the controlled motion.
If you want to increase the resistance on certain workouts, widen your stance. To decrease the resistance without jumping down a full band, use one foot and center it. Always bend slightly at the knees and keep your core tight. It is also important that you control your motion when moving down.
Beginner Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds
SUGGESTED RESISTANCE BAND EXERCISES
Resistance Band Bicep Curl is a great way to strengthen your biceps without using dumbbells or barbells. This exercise uses the resistance of the band to make your biceps engage and contract to allow you to tone and strengthen your arms without even holding a weight.
START: Stand on the band with your hips width apart. Now take a handle in each hand and stand up straight. Keep your back straight, head straight, chest up and stomach tight.
FINISH: Start with your arms straight down with palms facing forward and elbows tight to your sides. Pull the handles up and bend your arms until your hands are at chest height. Keep your elbows stationary at your sides and do not let them move forward and back during the movement. Repeat this exercise for one minute.
Wide Curl exercise is quite familiar to Bicep Curl but it can target several different muscle groups of the arm that includes the biceps brachii, brachialis, and brachioradialis (forearms). This is also a great exercise to work the small head of the biceps, located on the inner part of the arm.
START: Stand on the resistance band with leg width appropriate so tension will start with elbows close to your side and hands positioned out to the side more than the regular curl. Holding handles palms up, curl as you would dumbbells.
FINISH: Keep the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the handles are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale and slowly begin to lower the handles back to the starting position. Repeat this exercise for one minute.
This exercise hits the triceps and allows you to isolate the muscle from a bent over position. Although the triceps is the primary muscle worked, the bent over kickbacks also targets the forearms as the secondary muscle.
START: Secure the band to the door with the door anchor at waist height. Attach a closed ankle strap to each end of the band and grip the loop of a strap with each hand. Your fingers should be inside the loop, and thumb on the outside. Stand 3 to 4 feet from the door while facing the door. Bend forward at your waist so that your back is almost parallel with the floor. Position your arms up, with your upper arms parallel to the floor, elbows tight to your side and hands right below your chest.
FINISH: Push your hands back until they are by your hips, and your arms are straight. Keep your upper arms parallel with the floor and elbows tight to your body throughout the movement. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale and slowly begin to lower the handles back to the starting position. Repeat this exercise for one minute.
NOTE: The biggest mistake with the triceps kickbacks is allowing your elbows to move all around when performing this movement. When you let your elbow move around, it takes all the tension off the triceps since your shoulder joint is not in a fixed position.
If you are experiencing from loose and saggy upper arms, Tricep Extension exercise will be a must-move to add to your daily training program. The Resistance Band Tricep Extension is a great move to combine with push-ups for an overall upper body strength session.
START: Attach a closed ankle strap to one end of the band and grip the loop of the strap with the hand of your active arm. Your fingers should be inside the loop, and thumb on the outside. Stand on one the middle of the band.
FINISH: Grip the ankle strap or handle with your active arm and raise it until it is behind your head. Your upper arm should be perpendicular to the floor. Keep your head straight, back straight and stomach tight. Raise the ankle strap or handle straight above your head, until your arm is almost totally straight. Try to keep your elbow pointed up during the entire range of motion. Repeat this exercise for one minute.
CROSS BODY PUNCH
Cross Body Punch movement kicks up your heart rate as it tones the entire upper body, especially the shoulders, biceps, and triceps. It also works out the core and helps cinch in the waist.
START: Begin with feet wider than shoulder-width apart with both feet placed on the resistance band. Keep knees soft and grasp the handle of the resistance band in each hand, holding the bands at waist-level.
FINISH: Pivot on your right toe as you uppercut punch with your right arm. Your right arm uppercut will go to the left; your left arm uppercut will go to the right. Repeat to the opposite side. Do this as many times as possible for one minute.