Strength Training Using a Resistance Bands

If you’re ready to try your resistance bands, it may be easier to get started by doing basic exercises you’re already familiar with. These are just a few examples of band exercises.

• Chest Press – For this exercise, wrap the band a chair behind you – You can also wrap it around a pole, rail or use the door attachment to secure the band in the door. The resistance band should be right at about chest level and you should step far enough away from the door that you get constant tension on the band. If you’re in a chair, as shown, you might need to wrap the bands around your hands several times for more tension. Keep your elbows in a ‘goal-post’ position (parallel to the floor) throughout the movement. And push out and back for about 16 reps.
  
• Rotating Chest Press – Wrap the band around a sturdy object and loop one handle through the other, pulling it tight. Step away from the anchor until you have plenty of tension on the band and begin with the right side towards the anchor, arm straight. Rotate the body, pivoting on the feet, and bring the right around all the way across and touch the left fingers. Repeat for 16 reps on each side.
  
• Band Rows – Loop the band under your feet and grab onto the band closer to your feet for more tension. Tip from the hips so that your back is flat and your abs are in. Now squeeze the back and pull the elbows up to the torso in a rowing motion. Lower and repeat for 16 reps.
  
• Bicep Curls– For the bicep curl, you can stand on the band with both feet (harder) or with one foot (easier). Hold the handles in each hand and curl up in a bicep curl, just as you would with dumbbells. You can make this move harder by stepping the feet wide or by using a heavy band.
• Band Triceps Extensions – Sit tall and hold a band out in front of you with elbows bent out to the sides at shoulder level. The palms should face the floor. The closer the hands are together, the harder this exercise will be. While keeping the left hand in place, straighten the right arm out to the side until it’s parallel to the floor, squeezing the back of the arm. Move back to start and for 16 reps before switching arms.

(Take a look at My YouTube demo for more visual examples of each move)

FAVORITE MOVE: Squat with Arnold Press

A: _Stand on band with feet hip-width apart, holding end in left hand with elbow bent and palm facing front of left shoulder. Keeping core engaged, hinge hips and bend knees, lowering into a squat position.

B:_ Extend legs while simultaneously performing a single-arm Arnold press, rotating palm to face forward as left arm extends overhead. Reverse the movement and repeat. Do 10 to 12 reps on left side before switching sides and repeating.

While bands are great for resistance training, you can also use them for a variety of cardio exercises as well. In fact, if you’re traveling you can incorporate both cardio and strength exercising using just that one piece of equipment.

Cardio Exercises Using a Resistance Band.
These are just a few exercises you can do to get your heart rate up:

• Band Jumping Jacks – Hold the band in both hands over the head and pull the band down as you do jumping jacks.
• Front and Back Double Leg Jumps – Put the resistance band on the floor in front of you in a straight line from right to left. Jump over the band with both feet to land in front, then jump diagonally back, moving to the right. Continue jumping forward and back using the band as a marker for the length of the band before coming back.
• Side to Side Double Leg Jumps – Lay the band down on the floor crosswise next to your right foot. Each handle should be facing the front and back of the room. Starting on the left side of the band, jump with both feet over the band, landing on the other side. Jump back over and repeat for 30-60 seconds.
• Side to Side Band Lunges – Wrap the band around your back and grab on to each side under the armpits, just below the handles. Pivot and turn to the right, taking the left leg out into a straight leg lunge and pressing the left hand forward, straightening the band. Come back to start and repeat on the other side.

Those are just a few ideas. Putting your band on the floor can give you some ideas for how to use its length for other moves like puddlejumpers.

Points to Remember:

• Choose a good band brand. Thinner bands, if they’re used with high frequency, usually need replacing every twelve months or so, while thicker bands hold up the longest. Your client will need at least two or three different bands.
• Resistance bands can be used for both resistance and

stability. You’re probably familiar with the famous band-assisted pull-up. But with the right anchor point, bands can also be used for assisted pistol squats, one-armed push-ups, and even handstand push-ups.

• Bands aren’t the only portable exercise equipment. If you have room in your bag for a few bands you can also probably slip in some gliding discs (see, my demo on YouTube) or a jump rope.

Follow me on Instagram @SahmraStevensonEsq or @OfficeWithoutWalls
Watch me on YouTube: https://www.youtube.com/channel/UC2XcEIoaCJ-3VoaXNnT0pwQ