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Full Body Workout Using Resistance Bands

Aim to do 3-4 sets of 8-12 reps of each exercise. Go as heavy as you can handle, and aim to increase weight/resistance over time.

SHOULDERS

Standing front raise

  1. Feet hip width apart, stand tall with core engaged.
  2. Lock elbows against rib cage and relax shoulders.
  3. Exhale and raise arms straight forward to shoulder right.

Lateral raise

  1. Stand on an exercise band so that tension begins at arm's length.
  2. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width.
  3. The handles should be resting on the sides of your thighs.
  4. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  5. Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel.  
  6. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
  7. Repeat for the recommended amount of repetitions.

BICEPS

Standing bicep curl

  1. Feet hip width apart, stand tall with core engaged.
  2. Lock elbows against rib cage and relax shoulders.
  3. Take a deep breath, exhale and bend your arms forward.
  4. Inhale and return to start.

Bicep curls - using loop

  1. Loop the resistance band around your left knee, and hold the other end in your left hand.
  2. Kneel down on the right knee and grab the loop band with palms up grip.            
  3. Keeping your lower back arched, curl the band up to your chest level.
  4. Squeeze the biceps tightly in the fully contracted position.
  5. Slowly lower to the start position.

TRICEPS - using loop

  1. Hold one end of of the band in your left hand and brace it against your collar bone.
  2. Hold the other end in your right hand and hold at chest level.
  3. Keeping right elbow in and down, extend right arm to full extension.

LEGS/GLUTES

Squat + press

  1. Feet hip width apart, stand tall with core engaged.
  2. Lock elbows against rib cage and relax shoulders.
  3. Begin by inhaling and pushing hips down and back as if sitting in a chair, core strong, chest lifted, body weight in heels.
  4. Exhale and press back up, lifting hands above your head.

Lateral Walk

  1. Feet hip width apart on band
  2. Handle in each hand
  3. Lock elbows against rib cage, relax shoulders and bring hands to shoulder level
  4. Slight bend in knees, step to the right side, return to start.

BONUS WITH BANDS

  • Squat walk with band
  • Hip thrusts with band
  • Fire engines with band

ABS (optional without band)

  • 30 Bicycles
  • 30 Crunches

CABLE WEIGHTS:

  • Yellow - extra light 2-3 lbs
  • Blue - 4-6lbs
  • Green - 10-12lbs
  • Black - 15-20lbs
  • Red - 25-30lbs
Gillian YoungComment