7 Resistance Band Exercises for a Full Body Workout - SET FOR SET

7 Resistance Band Exercises for a Full Body Workout


by Kiel DiGiovanni March 01, 2017

Portable, effective and low impact resistance band workout you can do anywhere, anytime. These power bands should be your new best friend. Add the power bands to your workout in the gym, throw them in your carry-on or use them for stretching to increase flexibility and mobility. The reason these bands are so effective is because they act the way our muscles do. The elasticity results in a smoother motion, diminishing any harmful impact to your joints.

Workout Instructions

Smash through 3 rounds of 10-12 repetitions each exercise with 30 second rest between each round.

Workout benefits

Burn calories fast using low impact exercises that can be performed anywhere.

Exercises

Squat: 10-12 repetitions x 3 sets

via GIPHY

via GIPHY

Squat

Stand with both feet on band shoulder-width apart. With your toes facing slightly outward.

Squat down then pull the band over your head and put on your upper-back, across shoulders.

Reach to your sides and hold the band with both hands.

Keep your back rigid, shoulder blades engaged and chin up then push through your heels into the ground and stand straight up.

Make sure to push your butt back so that you’re never passing your knees over your toes.

10-12 reps

Tips:

Don’t lift heels off the ground, push through them instead! Keep your chip up!

Wrap the bands around your feet for a more tension and band security.

Benefits:

A calorie buster, this exercise makes your largest muscles work hard including your lower legs, hamstrings, quads, glutes and core.

Shoulder Press: 10-12 repetitions each side x 3 sets

via GIPHY

via GIPHY

One-arm shoulder press

Stand on the band with your right foot and grab the band with your right hand.

Lift the band so your elbow is out to the side of you at 90 degrees, shoulder level.

Push the band straight up so that your arm extends above your head.

8-12 reps each shoulder.

Tips:

Keep core engaged with your back straight..

Benefits: The shoulder does most of the heavy lifting accompanied by the triceps and back

Straight Leg Deadlift: 10-12 repetitions x 3 sets

via GIPHY

via GIPHY

Straight Leg Deadlift

Stand on the band with both feet hip-width apart

Reach down by bending at the hips and keep your back straight then grab the bands with both hands.

Pull yourself up by using your core and lower back while hinging at the hips.

Keep your knees slightly bent and your back straight

10-12 repetitions

Tips:

Don’t use your arms to pull up during the movement

Make it more difficult by looping the bands around your feet

Benefits: A big lift, that activates and strengthens lats, hamstrings, hips, glutes, core and lower back.

Overhead Tricep Extension: 10-12 repetitions each side x 3 sets 

via GIPHY

via GIPHY

Overhead tricep extension

Stand on band with your right foot

Grab the band with your right hand and raise above your head

Keep your elbow in a fixed position then extend hand upward until your arm is fully extended

Lower band in a controlled motion until elbow is bent at 90 degrees

8-12 reps each side

Tips:

Keep your back straight, core tight

Avoid movement in the upper arm and elbow

Benefits:

Tighten and tone triceps and forearms

Seated Rows: 10-12 repetitions x 3 sets

via GIPHY

via GIPHY

Seated rows

Sit on the ground and put the band around your feet, loop once over to keep secure

Grab the band with both arms extended out in front.

Keep your legs straight, back straight and chest up

Pull the band back by squeezing your shoulder blades together, engaging your back, lats, and biceps.

Slowly let the band return to original starting position

8-12 reps

Tips:

Keep knees slightly bent and don’t rock back and forth

Tighten abdominal muscles; don’t over use your arms or shoulders

Benefits: Strengthens back, shoulders (rear delts) and biceps

Standing Chest Press: 10-12 repetitions x 3 sets

via GIPHY

via GIPHY

Standing chest press

Grab the band with both hands so the band is wrapped behind your back and behind your upper arms.

Push outward away from your body, extending both arms with your hands meeting in the middle of the movement

Return the band to starting position in a slow controlled motion

Tips:

Pause briefly while contracting your chest muscles

Keep shoulder blades back

Benefits:

Tighten and strengthen chest and triceps

Bicep Curls: 10-12 repetitions each side x 3sets

via GIPHY

via GIPHY

Bicep Curls

Stand on the band with both feet hip width apart.

Grab the band with your right hand

Hold elbow to your side and curl the band with your palms facing upward

Briefly pause at the top of the movement

8-12 reps each side

Tips:

Keep back straight, core engaged and chest up

Benefits:

Tone and strengthen arms




 




Kiel DiGiovanni
Kiel DiGiovanni

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