The 13 Best Resistance Band Exercises
The 13 Best Resistance Band Exercises
The 13 Best Resistance Band Exercises
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Resistance bands are probably the most affordable, portable and adjustable piece of exercise
equipment available. Throw one in your suitcase when you travel, take it with you on a walk or
run to mix in some strength interval training, this dynamo exercise tool is so easy to use.
These 13 exercises work multiple muscle groups, and use the resistance of the band to target tone
all your trouble spots. You dont need a lot of space (or time) to complete this workout.
For a complete workout, pick a combo of five (or more if you have time) different moves,
performing each set of recommended reps and then move onto the next exercise to create your
circuit. Do each full circuit three to get in your total body strength training for the day. Do this
circuit workout three to four days a week and for the rest of your workout days, do 30 to 45
minutes of cardio activity (in or out of the gym). The whole workout will only take you about 20
minutes.You should be able to feel and see results in as little as two weeks.
1. Squat to Rotating Overhead Press
How to do it: Stand on band, feet hip width apart, with it looped under feet, holding ends in
either hands. Squat down and as you stand press right arm overhead while turning torso to the
left. Repeat and reverse to the left. Thats one rep. Do 10 reps.
What it tones: Legs, Core, and Shoulders
2. Staggered Stance Chest Fly
How to do it: Stand with the band around your left foot, and then step your right foot out in
front of you (as if you were standing both feet on a balance beam). Hold the ends of the band in
each hand, with arms open out to sides at shoulder level. Keeping elbows soft but not bent, hug
arms together in front of chest. That's one rep. Keep abs tight, and try to keep body as still as
possible as arms come in and out. Do 10 reps with the right foot front, 10 with the left.
What it tones: Core, Abs, Shoulders, and Biceps
3. Rear Row Pull and Lunge
How to do it: Loop band under right foot, choke up low on the band for more resistance (higher
for less) and hold both ends in right hand. Bring body forward, with chest slightly leaning over
thigh. Step left leg back into a lunge. As you come up out of lunge, row with the right arm, pulling
the elbow back and the band up towards your ribs. Thats one rep. Do 10 reps on right, 10 on left.
What it tones: Legs, Back, and Core
4. Overhead Triceps Balance Press
How to do it: Stand left foot in the middle of the band, with right foot tapped out in front of
you. Grab both ends of the band with both hands, and bring it up behind your back. Lift right foot
off the floor, balance on left leg. Bend and lift elbows towards the ceiling, with both hands
together behind head. Extend arms up to ceiling and press band up. Thats one rep. Do 10 on the
left, 10 on the right leg.
What it tones: Triceps, Core, and Shoulders
5. Cardio Agility Drill
How to do it: Lay band on the ground, vertically, in front of you. In a forward motion (until you
reach the end of the band) and then backwards (to move back to start) motion, zig zag over the
band (without touching it) with the following footwork:
a. Quick Steps: Step feet 1-2, over the band.
b. Quick Leap Step: Leap and step 1-2, over the band.
c. Quick Jumps: jump with both feet together, over the band.
d. Hops: 1-leg hop, down and back on R leg, down and back on L.
What it works: Improves coordination, agility, and power, while burning calories and
improving cardio fitness.
6. Lateral Walk
How to do it: Stand both feet on band, hip width apart, holding either end in each hand. Pull
ends of bands to hips or shoulders (gripping lower and pulling up higher for more resistance, vice
versa for less). With knees slightly bent, take a wide step out with right foot, and then left, never
letting feet get closer than hip distance apart. Take 10 steps to the right and then 10 to the left.