Whether you’re a fitness fanatic or a total beginner, a resistance band can be a great tool to make your workouts more effective. They are lightweight, durable bands that, as you might’ve guessed, add a little resistance to your movements.
As a fitness professional and personal trainer, I recommend resistance bands for anyone of any level. Unlike dumbbells or kettlebells, they’re easier on your joints and can help with targeting more specific muscle groups. The goal is to increase tension, but you’re still relying on your body’s natural weight.
With many gyms closed, more and more people are working out at home this year. Buying equipment can get expensive–and they take up space. If you’re looking for a cheaper alternative to weight sets, consider resistance bands. Because they’re small and flat, they’re easy to store or pack. This can be great if you’re low on free space or want to maintain your routine while traveling.
Here’s a 7-step resistance band routine that you can start today! These exercises can be done individually or all together. You can repeat as many times as you like, creating your very own resistance band workout!
1. Squat Jumps x10
- Place the resistance band on your thighs, right above your knees.
- Stand with your feet shoulder-width apart and squat down. Make sure your knees don’t go past your toes. You should feel this in your glutes and thighs.
- Jump forward about a foot. Pause if you need so you don’t lose your balance. Then jump back the same distance. Stay low in your squat. This counts as one rep.
2 . Glute Kickbacks x10
- With the resistance band around your thighs, place your elbows and knees on the ground.
- Keeping your knee bent, lift one leg into the air. Try to get it as high as you can.
- Slowly bring your leg back down. This counts as one rep.
- Repeat with the other leg for 10 reps.
3. Fire Hydrant x10
- Start with your hands and knees on the ground. The resistance band will stay around your thighs.
- Lift one leg out sideways, opening up from your hip. Imagine a dog lifting its leg near a fire hydrant!
- Bring your leg back down to starting position. This counts as one rep.
- Repeat with your other leg for 10 reps.
4. Bridges x15
- Lie on your back with arms on either side and the resistance band above your knees. Place your feet firmly on the ground with your knees in the air.
- Squeezing your glutes and abs, push your bum off the mat and into the air, lifting your hips off the mat. Your body will make a straight line from shoulders to knees.
- Hold for one second then relax back down to the mat. This is one rep.
5. Single Leg Bridge x10
- Stay lying on the mat with your hands on either side and the band still around your thighs.
- This time, bring one leg up straight into the air. Don’t bend at the knee.
- Lift your hips off the mat like you would for a normal bridge. Squeeze your abs and glutes and lift until your body is in a straight line.
- Hold for one second and relax your torso back down. Your leg will stay in the air. This is one rep.
- Switch legs and repeat for 10 reps.
6. Clams x15
- Lie on your side with one arm under your head. Your other arm can rest on the mat for balance.
- Keep your legs bent and your feet together.
- Slowly lift your top knee up into the air, squeezing your glutes. Don’t move your foot. You’ll feel a stretch in your hips.
- Bring your leg back down to meet your other knee. This counts as one rep.
- Turn onto your other side and repeat with the opposite leg for 15 reps.
7. Plank Jacks x15
- Place your resistance band around your ankles. Start in a plank position with your elbows on the ground and your feet close together. Remember to keep your body in a straight line.
- Jump your legs out apart, about shoulder-width apart.
- Then jump back so your feet are together again. This is one rep.
I am a NASM and ACE certified fitness professional with over 15 years in the fitness industry as a Personal Trainer, Corrective Exercise Specialist, and currently studying to become a Nutritional Specialist.
I’ve spent the past eight years growing my Fit 2 Go Mobile Training business. My true passion is helping people change their lives in the simplest and most realistic way possible. I believe everyone deserves the right to good health and to be happy with themselves from the inside out.
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