Resistance Band Workout
ADVERTISEMENT
1
2
3
4Pima County Employee Wellness Program
Resistance Band Workout
The Basics: Chest, Back and Legs
Chest Press
Lat Pulls
Squats
Wrap the band around
Begin with arms straight
Stand on the band with feet
your back and hold
up overhead, holding
shoulder-width apart, or
ends of tubing in each
the band towards the
together, keeping tension on
hand with forearms
middle. Adjust hands
the band by holding a half-
parallel to the floor.
closer to increase
bicep curl. You can also
Band should run
tension. Contract the
hold the band at your sides
along the inside of the
back and pull the band
or by your shoulders. Lower
arms (under the
out while bringing the
into a squat, keeping knees
armpits). Squeeze
elbows towards the rib
behind toes, and pulling on
chest and press arms
cage. Raise back up
the band to add tension.
out in front of you.
and repeat.
Return to start and repeat.
Return to start and
repeat.
Additions: Shoulders, Biceps, Triceps, Glutes, Thighs
One-Armed Lateral
Bicep Curl
Tricep Extensions
Raise
Place both feet on tube
Hold the band in both
Stand or sit with one
and grasp ends (the
hands at shoulder
end of tube under foot
wider the feet, the
level with right arms
and the other end in
harder the exercise).
bent in front of the
one hand. Keeping
Bend the elbows and
chest. Keeping the
elbow slightly bent
curl hands up towards
left hand stationary,
and fixed, lift the arm
shoulder. Lower and
contract the triceps to
out to side, to
repeat.
straighten the right
shoulder level. Lower
arm out to the side.
and repeat.
Return to start and
repeat before
switching sides.
Butt Blaster
Criss-Cross Outer Thigh
On hands and knees, wrap band
Lying on the floor, take legs straight up with
around right foot, holding onto ends
band wrapped around feet. Criss-cross the
with each hand (or one hand). Begin
bands and hold either side in the opposite
with right knee bent and flex the foot
hand. Squeeze the glutes to open the legs out
while extending the right leg straight
to the sides as far as you can. Repeat.
back, squeezing the glutes. You may
need to wrap tube around hands to
adjust tension. Repeat for all reps and
switch sides.
More options:
Resisted Pushups
Lunges
Overhead Press
Begin on knees or
Stand with right leg
Place both feet on
toes and wrap the
forward, left leg back
tube and grasp
band over your back,
and band positioned
handles, bringing
holding onto the ends
under right leg. Keeping
hands up just over
with both hands flat
tension on the band by
shoulders with
on the floor. Loop the
bending elbows, lower
elbows bent and
band to add tension
into a lunge until both
palms in. Press
and bend elbows into
knees are at 90 degrees,
arms up overhead
pushup. Lower chest
front knee behind the
and then lower.
to the floor and
toe. Return to start and
Repeat.
repeat.
repeat.
ADVERTISEMENT
0 votes
Related Articles
Related forms
Related Categories
Parent category: Education