One key to lasting fitness: Make it easy to work out anywhere, anytime. A couple of resistance bands can do just that.
After a 5-minute warmup, perform the following workout as a circuit, resting 1-2 minutes at the end of each round. Beginners should do 10 reps per exercise, and do 2-3 rounds per workout. Advanced trainees can set an interval timer for 30 seconds and do as many reps as they can for each exercise until the buzzer goes off, then immediately go to the next exercise. Perform the circuit in a continuous loop for 20 straight minutes. Need a set of bands to do this workout? We recommend THESE from Black Mountain Products.
Band Chest Press
Band Triceps Extension
Bent-over Lateral Raise
SQUAT-TO-PRESS: Step on the center of the band with one or both feet and hold handles at your shoulders. Squat low, getting your thighs parallel to the floor, and as you stand up press both handles straight overhead.
BAND CHEST PRESS: (See Next Page) Loop the band around a sturdy anchor point and face away from the anchor point, holding both handles at your chest. Step forward and then press the handles straight out. You can vary the target area by pressing wide or narrow.
BAND ROW: Loop the band around a sturdy anchor point and face the anchor point, holding both handles at arms’ length. Row the handles to your chest, pulling first with your back, initiating the move by retracting your shoulder blades.
BAND CURL: Step on the center of the band with one or both feet and hold the handles at your waist. Curl the handles up to your shoulders, squeezing your biceps at the top of the move.
BAND TRICEPS EXTENSION: (Top Right) Step on the center of the band with one or both feet and hold the handles at your shoulders with your elbows bent, facing forward. Extend your triceps to press your hands up. Lock your elbows out overhead.
LATERAL RAISE: Step on the center of the band with one or both feet and hold the handles at your waist with your palms facing inward. Keeping your elbows locked out, raise the handles out to your sides until your arms are parallel to the floor. Squeeze your shoulders at the top of the move.
BENT-OVER LATERAL RAISE: Step on the center of the band with one or both feet and bend over at the waist, keeping your back flat. Holding the handles straight in front of you, raise the handles out to your sides until your arms are parallel to the floor.
PLANK: Lie face-down on the floor and prop yourself up on your forearms, elbows, and toes. Brace your core and keep your body in a straight line from your ankles to your shoulders, holding for time.
Adjusting the difficulty level of a resistance band is as simple as shortening the length of band that you’re working with. For example, on exercises where you step on the band to create tension, step on it with both feet and spread your feet apart to create more tension. On exercises that use an anchor point, wrap the band multiple times around the anchor. Advanced lifters can try wrapping the band around the barbell or dumbbell they’re lifting.