Did you know that you can do a whole-body workout with just using a Resistance Bands? They are a great addition to your strength training program, where they come in different shapes, sizes, length, and resistance levels.

They are perfect for home workout, and they come in range of resistance levels from highly stretchable to heavy- duty strength. In this post we will talk about a list of resistant band workout which can be done at home.

Push-up

1- Get in plank Position, draping the resistance band across your upper back.

2- Make sure that you loop the ends of the band through your thumbs, then place your hands on the floor.

3- Facing toward the floor, drop your chest down

4- Contract your glutes abs, then push your body straight up to the starting position

5- Repeat the exercise for 4 sets, 8-10 reps for each set.

Incline Chest Press

1- Get into a forward lunge position, then place your middle of your band beneath your back foot.

2- Grab the end of the band {the handles} and raise your hands to shoulder level

3- Press the bands forward and upward at the same time until your arms are fully extended

4- Pause for a while then lower your arms back to the shoulder level

5- Repeat the exercise for 4 sets, 10-12 reps for each set

Bent-over row

1- Stand over the center of the band, and make sure that your feet are shoulder-width apart.

2- Bend slightly at your knees and hinge at your waist, and keep your hips back

3- Grab the band handles with your hands, and make sure that they are facing the outside of your knees

4- With your elbows bent, pull the band up toward your hips

5- Remember to squeeze your shoulder blades throughout the exercise

6- Pause for a while at the top then lower back to the starting position

7- Repeat the exercise for 4 sets, 10-12 reps for each set

Lat Pulldown

1- Anchor the band overhead to a horizontal bar or even a door

2- Kneel facing the anchor so the band is positioned in front of you

3- Grip each end with arms extended overhead, and make sure that your hands are wider than shoulder width

4- Bend your elbows, then pull down the band down

5- Once you hand reach your shoulders, pause for a while then raise them back slowly to the starting position

6- Remember to contract your back muscles throughout the exercise

7- Repeat exercise for 4 sets, 10-12 reps for each set

Overhead Press

This exercise targets your shoulder muscle.

1- Stand on the resistance band with your feet shoulder-width apart.

2- Position your hands at shoulder level with your palms facing up while holding the band

3- Press straight up until your arms are fully extended

4- Pause for a second then lower your arms to the starting position

5- Repeat for 4 sets, 10-12 reps for each set

Front Squat

1- Stand over the resistance band with your feet slightly wider than shoulder-width apart

2- Holding the band handle in each hand, bring the top of the band up to rest on your shoulder

3- Lower your body to the squat position, and make sure that your chest is up and your knees over your toes

4- Push your body up to the starting position

5- Repeat exercise for 4 sets, 8-10 reps for each set

Standing Biceps Curl

1- Stand over the middle of the band with your both feet, and make sure they are shoulder-width apart

2- Grab a handle in each hand with your arms down at your side.

3- With your palms facing in front of you, lift your arm toward your shoulder by bending your elbow until you get a good biceps contraction

4- Pause for a second, then lower your arms slowly to the starting position

5- Repeat exercise for 4 sets, 10-12 reps for each set

Overhead Triceps Extension

1- Stand and place the band under one foot

2- Grab a handle in each hand, with your elbows bend stretch your arms up, so your hands are positioned behind your neck

3- Make sure that your palms are facing the ceiling, then press your arms straight up until they are fully extended

4- Lower your arms back to the starting position

5- Repeat exercise for 4 sets, 10-12 reps for each set

A Great Home Workout

Did you know that you can do all the exercises with at your home, without worrying about freeing a time in your packed schedule to go to the gym? The bands come in different size, shape, and some of them have extra tools that come with them . Also, these bands are great for strength training especially for those who do not like to work with heavy equipment.

In this post we listed resistant band workout, where all the exercise are aimed to give you a full body workout. So, let us do our part in fighting the coronavirus, and we can still do all the exercise we used to do at the gym with just using a resistance band.

Stay safe, and workout regularly because we need it more these days than ever in order to boost our immune system.

Categories: Fitness

2 Comments

apple watch exercise ring minutes not accurate · October 21, 2020 at 5:37 pm

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    Yasser · October 21, 2020 at 5:54 pm

    THANK YOU Winston, that’s too kind of you. it’s always great to share what we learned with others, by doing that not only are we helping them, but also we are learning in the process.

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