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8 Toning Band Exercises You Can Do Anywhere

Skip the gym with a total-body routine that uses just one piece of equipment—a toning band (aka 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. There are many different kinds of resistance bands for any kind of workout and, FYI, the way you use resistance bands varies depending on the workout and band type. 

Follow along as trainer Alex Najarian, trainer at the New York Sports Club Lab, demos the moves below.

How it works: On two or three non-consecutive days a week, perform each toning band 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 reisistance 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 left hand across the body, rotating with upper back, creating a "Z" with the toning band. Recoil back to starting ready position and repeat. Do 12 to 15 punches on the right. Switch sides; repeat.

Sets:

2 to 3

Reps:

12 to 16

2. Single Arm Row with Toe Taps

A.

Anchor toning band under right foot with left knee bent, left foot toes just touch the floor next to right foot. Holding band in right hand to start.

B.

Perform a single-arm row, drawing right hand toward ribcage, keeping elbow close to body, while stepping the left foot back into a lunge. Do 12 to 15 reps. Switching sides; repeat. (Then keep that toning band handy for these bonus do-anywhere sculpting moves.)

Sets:

12 to 15

Reps:

2 to 3

3. Squat with Single-Arm Arnold Press

A.

Stand on toning band with feet just wider than hip-width apart, hold end in right 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 right arm extends overhead. Reverse the movement and repeat. Do 10 to 12 reps. Switch sides; repeat.

Sets:

2 to 3

Reps:

10 to 12

4. Lateral Lunge and Lean

A.

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

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. Switch sides; repeat. (Related: How to Master Perfect Lunge Form)

Sets:

2 to 3

Reps:

10 to 12

5. Balancing Biceps Curl

A.

Stand in slight split stance with toning 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.

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. Switch sides; repeat.

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 toning band with both hands. With core engaged, hinge hips and bend knees, lowering into a deadlift 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 to return to start. Do 12 to 16 reps. Switch sides; repeat.

Sets:

2 to 3

Reps:

12 to 16

7. Reverse Lunge Triceps Extension

A.

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

B.

Step left foot back to starting position while simultaneously extending both elbows, performing a triceps extension with both arms. Do 10 to 12 reps. Switch sides; repeat.

Sets:

2 to 3

Reps:

10 to 12

8. Seated Crisscross Row

A.

Sit with legs outstretched, knees slightly bent. Wrap toning band around feet and grab band with opposite hands, creating an "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. (Related: 8 At-Home Exercises for a Stronger Upper Body)

Sets:

2 to 3

Reps:

12 to 15

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