6 EXERCISES YOU CAN DO WITH YOUR RESISTANCE BANDS… ANYWHERE!
Are you looking for an easy way to start using your resistance bands? Whether you want to exercise in your house, in your garden, or even at the gym, follow the workout below to get those muscles working!
We’ve put together one of our favourite full body workouts for you so grab your resistance bands and let’s get started.
These exercises can be done in either format below:
Do each set separately with a 30-45 second rest between each one.
OR
Run exercises 1 to 6 together as part of a circuit. Have a 2minute rest and repeat 3 times.
1. Dumbbell Glute Bridge Raises
Alternative: Glute Bridge without Dumbbell
Position A
Position B
x 3 sets of 20 reps
Things to think about
• Feet hip width apart, keeping them directly under your hips.
• Keep your weight in your heels and squeeze/brace your glutes and core.
• Push your knees out against the band, lifting your hips up as high as possible.
• Return hips towards the floor but don’t touch them down.
• Repeat the movement.
2. Barbell Back Squats
Alternative: Bodyweight Banded Squats
Position A
Position B
x 3 sets of 15 reps
Things to think about
• Feet just wider than hip width apart. Keep them flat but with your weight in your heels.
• Keep your core and glutes braced/squeezed tight.
• Push your hips back slightly to start the squat and, pushing your knees against the band, lower your hips to knee level or just below.
• Keeping your muscles braced/squeezed (especially your glutes) return to the top of the squat.
• This is just like sitting down - if you need to try it onto a bench first.
3. Front Squats
Position A
Position B
x 3 sets of 15 reps
Things to think about
• Feet just wider than hip width apart. Keep them flat but with your weight in your heels.
• Keep your core and glutes braced/squeezed tight. Hold the band in your bent fingers and keep your elbows raised in line with your shoulders (or as close to this as is comfortable).
• Push your hips back slightly to start the squat and, pushing your knees against the band, lower your hips to knee level or just below.
• Keeping your muscles braced/squeezed (especially your glutes) return to the top of the squat. Repeat the movement.
• This is just like sitting down - if you need to try it onto a bench first.
4. Shoulder Press
Position A
Position B
3 sets of 15 reps
Things to think about
• Feet hip width apart, keeping them directly under your hips.
• Keep your weight balanced across your foot and squeeze/brace your glutes and core.
• Extend the band above your head with straight arms but don’t fully lock out the elbows.
• Keeping your core tight, return to your starting position but don’t release tension on your muscles.
• Repeat the movement.
5. Dumbbell Split Squats
Position A
Position B
3 sets of 12 reps each leg
Things to think about
• Keeping your feet hip width apart, space them out to a comfortable distance length-ways (you should be able to bend your knees towards the floor and still have your front knee above your front foot).
• Your back heel needs to stay off the floor at all times.
• Squeezing your core and glutes, bend both knees towards the floor and then straighten them to return to your starting position.
• Repeat the movement.
6. Renegade Rows (in garden (long)
Position A
Position B
3 sets of 12 reps each arm
Things to think about
• On your hands and feet (like the top of a press up) tuck the band under your hands.
• Keeping your hips still, raise one hand at a time, tucking your elbow into your side.
• Return your hand to your starting position and change arms.
• To make this harder, bring your feet closer together and hands wider
• To make this easier, widen your feet, bring your hands closer together or do the same movement but on your knees.
Give it a go and tag us on social media to let us know how you get on!
*Dumbbells and barbells are optional - everything can be done with just the band!
