Getting to the gym can be tough. There are only 24 hours in a day and it often seems like we can’t get a spare minute to ourselves.
Working out is sometimes the last thing on our mind even though we know how important it is. So, what are we to do?
Well, this is where resistance bands can come in handy. And today, I want to share a quick resistance band workout you can do anywhere with a few inexpensive bands.
Resistance bands are great because they are portable and using them doesn’t require a large space. Whether you are traveling or at home, you can add this workout in anytime you can’t make it to the gym.
Let’s get to it!
1.Front Squat
To do this correctly, step on one side of the band, pull the other side up, and place it on the top of the shoulder. Make sure to keep the back flat, elbows up, and chin tucked.
2. Deadlift
The deadlift is done by stepping on both sides of the band. You will grab each side with one hand and pull to stand up straight. Keep the back flat, chin tucked and push your hips forward. Do not pull with the low back.
3. Bent Over Row
You can move right into this exercise after the deadlift without changing a thing. All you have to do is get to the bottom of the deadlift position, then pull the band toward the chest. Keep your abs braced and stop once the elbow is in line with the shoulder.
4. 1/2 Kneeling 1 Arm Overhead Press
Place the inside knee down on the band and grab the top of the band with the inside hand. Stay tall and push the band straight overhead. Make sure to keep the abs braced, don’t let the back arch, and stop once the upper arm is in line with the ear.
5. 1/2 Kneeling Pallof Press
Loop the band onto a door, bed post, table leg or anything that won’t move. Get into the same 1/2 kneeling position with the inside leg down. Press out and do not let the band rotate you. Keep the abs braced and do not let the back arch.
Once you press the band out, exhale hard as if you were blowing up a balloon. You will feel your abs contract when you do this. Pull the band back to your chest and repeat.
Now that you know how to do each exercise, here is the workout.
1A) Front Squat (10 reps)
1B) Deadlift (10 reps)
1C) Bent Over Row (12 reps)
1D) 1/2 Kneeling 1 Arm Overhead Press (8 reps/side)
1E) 1/2 Kneeling Pallof Press (8 reps/side with exhale)
You will perform each exercise back to back for 4-5 rounds. Rest 45-60 seconds after you complete each round. To make this circuit more difficult you can add more rounds, decrease rest time, or use a band with more resistance. To make it easier just do the opposite.
The bands I’m using are from Perform Better. They make a quality product and you can’t go wrong with them. If you want to purchase some, here is the link to their website. I’m using the 1/2″ red, 3/4″ yellow, and 1″ black bands. I like these bands better than the tube bands with handles. These are more durable and tend to last longer.
So now that you have a new workout you can do anywhere don’t let any excuse stop you from moving more. Being sedentary is part of the reason why our society is as unhealthy as ever before. Don’t let this happen to you. Try the workout out and let me know what you think!
