Resistance Band Full Body Workout

The resistance band is a portable exercise equipment we can use as a great add-up to any weight training session or rehabilitation program. It comes very small in size and could be easily stored absolutely anywhere. This makes it perfect for home use, hotel workouts, or even when you’re tight on space in the gym.

If you’ve gotten bored with your workouts, slowly recovering from an injury, you’ve got achy joints or have limited time to workout, the resistance band is exactly what you need. Check out our full body workout below.

1- Chest:5.jpg

Grab the resistance band with both hands in front of your chest. With a straight back and an engaged core, move your hands away from each other. Hold for 2 seconds, then go back to the initial position. Aim for 4 sets of 10 reps each.

2- Biceps Curl:chest-adj

Step both feet onto the middle of the band, shoulder-width distance apart, and hold the handles in each hand. Bend both hands towards your shoulders and go back to initial position. This is counted as one rep. Aim for 4 sets of 12 reps.

3- Lateral Raise: (Shoulders)Shoulders Adj.jpg

Fix the resistance band with your left leg on the ground and hold the handle with your right hand. Start with your arm down at your side, palm facing in. Slightly bend your elbow, and raise your arm on the side to shoulder level. Slowly lower back down and aim for 4 sets of 8 to 10 reps.

4- Bent-Over Row: (Back)Back Adj.jpg

Stand over the center of the band, feet shoulder-width apart. Slightly bend and grasp each handle with your hands. Pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle. Repeat 4 sets of 12 reps each.

5- Overhead Triceps Extension:Triceps Adj.jpg

Fix the end of the resistance band under your right foot. Hold the other end with your right hand behind your head, elbow bent. Extend your arm up overhead away from body, and then lower it again. Try 3 sets of 12 reps then switch to the left side.

6- Squats:2.jpg

Stand up onto the middle of the resistance band. Grip the handles at shoulder height, palms facing forward. Move deep into a squat position, always with a straight back. Come back to the initial standing position and complete three sets of 10 to 12 reps.

Have a great workout!!


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