How resistance bands can maximize your home workout.
Home workouts are the norm now. While there are great advantages to that, there are also certain drawbacks. People who are used to lifting weights and having equipment available at the club are now just doing bodyweight exercises. Unfortunately, it might not be challenging enough, and many are having a hard time buying home gym equipment to add resistance to their programs. Training your back and legs is the most challenging at home without weights. Enter the resistance band. It’s a large rubber circle that can be used in a multitude of ways and the best part is that it’s affordable, readily available and easy to order online. You may have seen people using them at a gym to assist in doing pull-ups, but there are hundreds of exercises that you can do at home with one. The following resistance band workout is geared more toward training your back and legs.
You will need a light- to medium-weight circle resistance band, a foam roller and a sturdy post, thin tree or railing. As you get stronger you can use a more robust band.
Start with a warm-up of some light cardio and mobility exercises that move all of your joints through their full range of motion.
Do each exercise for eight to twelve reps and repeat the entire circuit of exercises two to three times.
1. SPLIT STANCE REVERSE CHOP
Attach the band at shoulder height by looping it around the post. Stand in a lunge position. Hold the band with both hands and pull it across the front of your body in a wood chopping motion. Return to start and repeat for reps and then turn and do the other side.
2. BANDED RUN
Attach the band at waist height to the post. Place the band around your middle at the hips, stand with your back to the post, step forward until you feel tension and drive your knees up into a fast run against the band. Continue running for 30 seconds as fast as possible.
3. SEATED ONE ARM PULL-DOWN
Attach the band at head height around the post. Sit on the floor with knees bent and feet flat on the floor. Hold the band with your right hand, inhale and, as you pull down, exhale and twist into your right side. Repeat for reps and then do the left side.
4. BANDED RUN
Repeat for 30 seconds.
5. BANDED DEADLIFT
Double up your band and step on it with both feet. Grab onto the band, keep back flat and head in line with the tailbone, drive feet into the floor and stand tall squeezing glutes at the top.
6. BANDED SIDE SKATER
Attach the band at waist height to the post. Turn sideways to the post and cross step one foot behind the other, pressing out against the band, then move quickly in and out of the skating motion for 20 seconds on each side.
7. BANDED HIP BRIDGE
Lie on the floor or rest your shoulders on a low bench. Loop the ends of the band over each foot and then pull the middle up over your hips. Drive your hips up into the band and lower for reps.
8. BANDED SIDE SKATER
Repeat for 20 seconds on each side.
9. ELEVATED STEP-DOWN LUNGE
Loop the band over your shoulders and stand on a step. Loop the band under one foot, then step back off the step with the other foot and down into a lunge; step back up. Repeat for reps then switch sides.
10. BANDED SQUAT
Place the band over your shoulders and under both feet, back up to a wall, and place the foam roller behind your back parallel to the floor. Move your feet away from the wall. Keeping your back to the roller, lower into a squat until you reach a 90-degree angle at your knees and then stand back up. Repeat for reps.
11. BANDED FACE PULL
Attach the band at waist height. Sit on the floor, with knees bent and feet flat on the floor. Hold the band with both hands close together and pull the band back toward your face, keeping elbows high and out to the side. Repeat for reps.
12. BANDED Y RAISE
Attach the band at waist height. Sit on the floor with knees bent and feet flat on the floor. Hold the band with both hands slightly spread apart. Lift and pull the band overhead, keeping arms straight until they look like they are raised in a “Y” shape. Repeat for reps.