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8 Resistance Band Exercises to Tone Up Anywhere

Skip the gym with a total-body routine that uses just one piece of equipment—a resistance band. This portable and affordable training tool is perfect for squeezing in a sweat session anywhere, anytime, whether on the road or in the comfort of your own home.

How it works: On two or three non-consecutive days a week, perform each move in order with little to no rest between exercises. Repeat the entire circuit two to three times, resting 1 to 2 minutes between circuits.

Total Time: up to 30 minutes

You will need: Resistance band

1. Horse Stance Cross

A.

Stand on band with feet wider than hip-width apart, toes turned out slightly. Hinge hips and bend knees, lowering into a horse stance. Position one end of band behind back and hold in right hand with elbow bent and hand at shoulder height.

B.

Maintaining squat position with core engaged, punch the right hand across the body, rotating with upper back, creating a "Z" with the band. Recoil back to starting ready position and repeat. Do 6 to 8 punches on the right before switching sides and repeating.

Sets:

2 to 3

Reps:

12 to 16

2. Single Arm Row with Toe Taps

A.

In a split stance position with left foot forward, anchor band under left foot with left knee bent. Holding band in right hand, perform a single arm row drawing right hand toward ribcage, keeping elbow close to body.

B.

Re-extend arm and step right foot up to meet the left, tapping the ground before quickly returning right foot to starting split stance position. Repeat sequence. Do 12 to 15 reps on right before switching sides and repeating.

Sets:

12 to 15

Reps:

2 to 3

3. Squat with Single-Arm 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.

Sets:

2 to 3

Reps:

10 to 12

4. Lateral Lunge and Lean

A.

Stand with feet together, anchoring band under left foot only. Hold end of band in left hand at shoulder height, palm facing forward.

B.

Step right foot out to the side and lower into a lateral lunge. Simultaneously, reach left arm up and over to the right. Reverse the movement and return to start positon. Do 10 to 12 reps to the right before switching sides and repeating.

Sets:

2 to 3

Reps:

10 to 12

5. Balancing Biceps Curl

A.

Stand in slight split stance with band under left foot, holding end in right hand. Balancing on left foot, lift right knee 90 degrees while simultaneously performing a biceps curl with right arm.

B.

Re-extend right arm and hinge forward, extending right leg out behind while continuing to balance on left leg, creating a ‘T’ shape with body. Reverse movement and repeat sequence. Do 8 to 10 reps on right side before switching sides and repeating.

Sets:

2 to 3

Reps:

8 to 10

6. Snatch and Squeeze

A.

Stand with feet hip-width apart, arms extended in front of body, holding band with both hands. With core engaged, hinge hips and bend knees, lowering into a squat position.

B.

Extend knees and hips, and, once standing, extend both arms overhead without bending elbows. With arms fully extended, pull slightly on the band, creating a ‘Y’ shape with arms. Reverse the movement and repeat.

Sets:

2 to 3

Reps:

12 to 16

7. Reverse Lunge Triceps Extension

A.

Stand with feet together and hold resistance band behind back with right hand behind neck and left hand behind lower back. Step right foot back to a reverse lunge, bending both knees.

B.

Keeping left hand still, step right foot back to starting position while simultaneously extending right elbow, performing an overhead triceps extension. Repeat the sequence, completing 10 to 12 reps on the right before switching sides and repeating.

Sets:

2 to 3

Reps:

10 to 12

8. Seated Crisscross Row

A.

Sit with legs outstretched, knees slightly bent. Wrap band around feet and grab straps with opposite hands, creating and ‘X’ shape. Hold ends of band with arms extended.

B.

Keeping core engaged and palms facing floor, perform a mid-row, bending elbows and keeping palms in line with shoulders. Re-extend arms and repeat.

Sets:

2 to 3

Reps:

12 to 15

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