Resistance Band Workout

7/31/2019 Resistance Band Workout

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Chest PressWrap the band aroundyour back and holdends of tubing in eachhand with forearmsparallel to the floor.Band should runalong the inside of thearms (under thearmpits). Squeezechest and press armsout in front of you.Return to start andrepeat.

Bicep CurlPlace both feet on tubeand grasp ends (thewider the feet, theharder the exercise).Bend the elbows andcurl hands up towardsshoulder. Lower andrepeat.

One-Armed LateralRaiseStand or sit with oneend of tube under footand the other end inone hand. Keepingelbow slightly bentand fixed, lift the armout to side, toshoulder level. Lowerand repeat.

Lat PullsBegin with arms straightup overhead, holdingthe band towards themiddle. Adjust handscloser to increasetension. Contract theback and pull the bandout while bringing theelbows towards the ribcage. Raise back upand repeat.

Tricep ExtensionsHold the band in bothhands at shoulderlevel with right armsbent in front of thechest. Keeping theleft hand stationary,contract the triceps tostraighten the rightarm out to the side.Return to start andrepeat beforeswitching sides.

Butt BlasterOn hands and knees, wrap bandaround right foot, holding onto endswith each hand (or one hand). Beginwith right knee bent and flex the footwhile extending the right leg straightback, squeezing the glutes. You mayneed to wrap tube around hands toadjust tension. Repeat for all reps andswitch sides.

Criss-Cross Outer ThighLying on the floor, take legs straight up withband wrapped around feet. Criss-cross thebands and hold either side in the oppositehand. Squeeze the glutes to open the legs outto the sides as far as you can. Repeat.

SquatsStand on the band with feetshoulder-width apart, ortogether, keeping tension onthe band by holding a half-bicep curl. You can alsohold the band at your sidesor by your shoulders. Lowerinto a squat, keeping kneesbehind toes, and pulling onthe band to add tension.Return to start and repeat.

Pima County Employee Wellness Program

The Basics: Chest, Back and Legs

Additions: Shoulders, Biceps, Triceps, Glutes, Thighs

More options:

Resisted PushupsBegin on knees ortoes and wrap theband over your back,holding onto the endswith both hands flaton the floor. Loop theband to add tensionand bend elbows intopushup. Lower chestto the floor andrepeat.

LungesStand with right legforward, left leg backand band positionedunder right leg. Keepingtension on the band bybending elbows, lowerinto a lunge until bothknees are at 90 degrees,front knee behind thetoe. Return to start andrepeat.

Overhead PressPlace both feet ontube and grasphandles, bringinghands up just overshoulders withelbows bent andpalms in. Pressarms up overheadand then lower.Repeat.


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Band KickbackAttach band to sturdy object in front of you in a splitstance, bent at the waist with abs in. Hold handle in onehand, elbow bent. Straighten the arm, contracting theback of the arm. Keeping the elbows steady, bend thearm back to starting position and repeat.

Bent Over RowCenter tube under feet and bend forward at the waist,back flat and abs in. Grab tube close to the feet andbend the elbows to pull the arms up to the torso,squeezing the back. Slowly lower arms back towards thefeet and repeat. You can also do a seated version (seepicture to right) on a ball or chair.Front RaiseTurn the ball so that one of the resistance bands isdirectly under you. Grab the handle and, keepingtorso straight, lift arm straight up in front of you toshoulder level. Lower and repeat for all reps and

then switch arms.

Rear Delt RowWrap band around stable object and sit (or stand) facingit, holding the handles with arms out in front, palms down.Pull the elbows back until level with torso, squeezing theshoulder blades and keeping arms parallel to ground.Return to starting position and repeat.

One-Arm Chest FlyAttach the band to a sturdy object at about shoulderheight (standing or sitting). Hold the handle in right handand wrap the loop around hand to increase tension ifneeded. Keeping arm straight (elbow slightly bent) atshoulder level, contract the chest to bring the arm intowards the mid-chest. Return to start and repeat.

More options:

Safety tips: Check for holes or worn spots. Replace if you see any tears.

Perform your workout on carpeting, wood floors or grass anywhere but asphalt or cement. Abrasivesurfaces can damage the band.

Wear comfortable, supportive athletic shoes, not sandals or dress shoes. Make sure the band is secured underfoot or on an anchor before you begin each exercise.

Maintain good posture throughout each exercise. Keep your knees slightly bent, your abdominal musclespulled in and your chest expanded.

Perform the exercises in a slow and controlled manner, to work against resistance both when you pull onthe tube and when you return to the starting position

Dont forget to: Resistance train three times per week.

Warm up before you begin and stretch afterwards.

Choose enough resistance that you cannot perform more than 12 repetitions, but can perform more than8. Adjust the tension by grasping the band with hands closer together (more resistance) or further apart(less resistance).


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Exe rc i se b a n d s a re gr ea t e x e rc i se a cce ss o ri e s. No t o n l y a re t he y

p o rt a b l e a n d ea sy t o u se , t he y re e x t rem el y e ff e ct i ve fo r d ev e l o p -

i n g m u s cu l a r s t r e n g t h a n d e n d u r a n c e .

An d , a s w e s h o w y o u he r e , i t s e a s y t o ge t a w h o l e - b o d y

w o r k o u t . Te n t o 2 0 m i n u t e s , t w i c e a w e e k i s a l l y o u n e e d t o

b u i l d a n d m a i n t a i n m u s cu l a r s t r e n gt h a n d e n d u r a n ce .

Co m p l e t e o n e o r m o r e s e t s o f 2 0 r e p e t i t i o n s o f e a c h o f t h e

f o l l o w i n g e x e r ci s e s . Pr o p e r fo r m i s e s s e n t i a l . Fo l l o w t h e

d i r e ct i o n s g i v e n a n d co n ce n t r a t e o n p e r fo r m i n g e a ch e x e r -

ci s e i n a s l o w a n d co n t r o l l e d m a n n e r w h i l e u s i n g a r e l a x e d

gr i p . On ce t he e x e r ci s e s b e gi n t o f e e l t o o e a s y , y o u m a y n e e d

t o gr a d u a t e t o a b a n d w i t h gr e a t e r r e s i s t a n ce .

Whole-body Exercise Band Workout

1. Leg Abduction

Stand behind a chai r andstep both feet inside theloop and pos i t ion aroundyour ankles . P lace yourhand on the chai r fors u p p o r t an d b a l an ce .Maintain ing erect p os turewi th cont racted abdomi-nals, shift your body weightonto leg closest to thechair. Keep supporting leg

softly bent at the kneethroughout the exerci se .Flex your foot and l ift yourouter l eg out as far as com -fortably possible, keepingthe h ip and shoulder s ta-t ionary. Slowly lower andrep ea t.

5. Lateral Ra

Stand with feet shouldwidth apar t and p lace end of the band underright foot. Comfortablygrasp the o ther en d ofband in the r ight handmaintaining a sl ight bin the elbow. Posit ion r ight arm s t raight dowfrom the shou lder wi ththumb p oin t ing forwar

Keep your knees soft , p o s t u re e r ec t an d ab dnals contracted. Lift yoarm lateral ly to shouldheight , keeping your wfirm, thum b poin ted uand p alm facing forwaSlowly lower and repe

6. Chest Press

Stand with feet shoulder-width a par t , kn ees sof t ,pos ture erect andabdominals t ight . Graspthe ends of the band inb o t h h an d s an d p l aceb eh i n d yo u r b ack , u n d e rthe arms, at chest level .

Bend and r ai se yourelbows to chest level .Keep ing your wrists firmand palms par al l e l wi ththe floor, extend yourarms straight in front of thebody; do not lock out theelbows. Return to s tar t ingpos i t ion and repea t .

2. Hamstring Curl

Stand beh ind a ch ai r, p lac-ng one or both hands on i t

for balance. S tep both feetns ide the loop and pos i t ion

aroun d your ank les . Wi thgood pos ture and cont ractedabdom inals , sh if t your bodyweight on to one leg. Keepsupporting leg soft ly bent atthe knee throughout theexercise. With knees al igned

and foot flexed, contract thehamst r ing and bend yourfree l eg n inety degreestoward the buttocks. Slowlyreturn to start ing posit ionan d r ep ea t .

3. Leg Adduction

Stand behind a chai r andstep both feet inside theloop and pos i t ion aroundyour ankles . P lace yourhand on the chai r for sup-port and balance. Main-taining erect posture withcont racted a bdom inals , sh iftyour body weight onto leg

fur thes t from the chai r .Keep this leg soft ly bent a tthe knee throughout theexercise. With your footf lexed an d toes poin ted o ut -ward, l ift the leg closest tothe c hai r s l ight ly forwar d .From th i s s tar t ing po s i tion ,cross the l eg in fron t of thebody, leading with the heel .Keep the h ips and shoul -ders s tab le as you s lowlyreturn to the s tar t ing pos i -t io n an d r ep ea t .

4. Squat

Stand with feet approxi-mately shoulder-widthapar t . P lace the bandunder the arches of bothfeet, hold ing the ends com -fortably in each hand. Lookat a point sl ightly highert h an yo u r h ead an d co n -t ract your abdom inals tomaintain proper pos ture.

Bend your k nees u nt il yourupper l egs are jus t aboveparallel in relat ion to thefloor. Keep your heelsdown, your b ody weightover the ankles and yourabdominals t ight with yourlow back in a natural arch .Make sure you can seeyour toes as you bend yourknees . Return to s tar t ingpos i t ion and repeat .


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7. Upper Back

Stand with feet shoulder-width apart ,

knees sof t , pos ture erect and abdom-inal s tight . Grasp the band so han dsare sl ightly wider than shoulder-width apart . With your palms facingthe floor, bend your elbows and l iftyour arm s to ches t height . Expandyour c hes t and pul l your sho ulderblades back and together . Keep yourlower bo dy s tat ionary and m aintaingood pos ture throughout the exer-cise. Return to start ing posit ion andrepeat .

8. Lat Pulldown

Stand with feet shoulder-width apart ,knees sof t and abd ominals t ight . Graspthe band so han ds are s l ight ly widerthan shoulder-width apart . Lift yourarm s jus t above your head , palms fac-ing front; look straight ahead. Extendarms laterally at shoulder height withfirm wrists and sl ightly bent elbows.Pul l your sh oulder b lades b ack andtogether an d expand the ch es t . Returnto s tar t ing pos i t ion and repea t .

9. Triceps

Extension

Stand with feet shoulder-width apa r t , knees sof t andabdominals t ight . Graspt h e b an d o n e i t h e r en d ,p lacing one hand behindyour b ack wi th the bac k of your hand agains t yourwaist l ine, and the otherhand a t the back of yourneck wi th your thumbpoint ing down. Thereshould be no s lack in thetube, so adjus t as neces-sary to create a sl ight taut-ness . Keeping your ha ndstationary at the wa ist ,ex tend the top arm ab oveyour head by moving jus tthe elbow; your shouldershould rem ain s tab le inorde r to i so late the t r i ceps

muscle . Keep your h anddirectly over your shoul-der , so your palm facesforward and your knucklesface the ceil ing. Slowlylower and repeat .

10. Biceps Curl

Stand comfortably with feetshoulder-width apar t , kneessoft and abdominals t ight .

Grasp the loop in f ront of you wi th both hands , keep -ing your left hand sl ightlybelow wa ist level with p almfacing down, a nd your r ighthand just above i t with palmfacing up. Tuck your rightelbow in close to your s ide.Withou t moving your leftarm, bend your r ight e lbowand br ing your palm upunti l i t is facing the fron t ofyour left shoulder, with yourthumb p oin t ing out andaway from the body. Be

sure to keep your wri s tstraight. Slowly lower andrepeat .

11. Back Extension

Lie face down wi th your arm s by your s ides , palmfacing up and legs extended an d re laxed. Hold yohead up s l ightly or res t your foreh ead o n the f looRelax your sho ulders in to the floor , but keep yourabdominals t ight . Contract the gluteals and use yolower bac k m uscles to s lowly l ift your shoulders

and ches t off the f loor . Lower a nd r epeat .

12. Reverse Crunch

Lie on your back wi th your th ighs perp en-dicular to the floor and your k nees ben t a ta 90-degree angle. Grasp the loop in bothhands a nd p lace i t on the front of yourth ighs jus t above the k nees . Pos i t ion handsagainst the outside of your thighs, palmsfacing the floor as they hold the band. Restyour head , neck , shoulders and lower back

on the floor. This is your start ing posit ion.Cont ract your ab dom inals , ro l l your h ipsup and br ing knees toward your face asyou l ift the u ppe r bod y sl ightly off the floor.Wi th each crunch, press your hands towardthe feet , pushing against the resistance ofthe loop. Try to relax your shou lders andneck an d don t lock ou t your e lbows.Return to s tar t ing pos i t ion a nd r epeat .

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Resistance Band Workout