Resistance band workouts are amazingly time-efficient and highly effective. The best part about training with resistance bands is that you can get a great total body workout without losing any intensity. When done properly flexbands will target the entire body – chest, abs, back, shoulders, legs. If you are a beginner start out with the light bands and later progress to the medium size bands for more resistance. For many exercises you can actually adjust the resistance or tension by simply changing your hand position on the band.

Here are 4 easy resistance bandexercises that you can do right in the comfort of your own home:


Execute each exercise 2-3 days a week. Start off by doing 1 set of 8-10 repetition. Warm up for at least 5-10 minutes before you start your workout.
Once you’ve completed the workout, cool down by stretching for 5-10 minutes


Grab a hold of the band with your feet shoulder width apart, keeping your torso straight. Stand on the band while your hands are holding it in a half bicep curl. Lower yourself gently until your buttocks are parallel to the ground. Keep your knees behind your toes as you lower yourself in a squat position. Return to the

starting position and repeat the movement.

Cross-over Squats

Stand with knees slightly bent and feet shoulder width apart. Criss-cross the band across your upper body while the bands is wrapped around your feet. Lower yourself into a squat, keeping your knees behind your toes and your back straight. You’ll feel tension on your entire body. Return to the starting position and repeat the exercise.

Chest Press

Wrap the band around your back and hold the band with each hand. Your elbow should be in a bent position and arms parallel to the ground. To execute the movement, squeeze the chest and press forward with your arms without
locking your elbows. Return to the starting position and repeat the movement.

Arm Curls

Stand on the band with feet shoulder width apart and knees slightly bent. Hold the band with palms facing the sky. Execute the exercise by raising your arms toward the shoulder in a bicep curl. If you want more resistance, position feet

wider. Return to the starting position and repeat.

All four exercises are highly effextive and can be done virtually anywhere (park, vacation, home, or gym) with little time required to complete the exercises.

Reminder to perform a cool down(10-15 minutes) right after you’ve completed the workout. If you are a beginner, please start out by doing 1 set of 8-10 reps.


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