Do you feel that you have to use machines or dumbbells to get a good strength workout? Well, it’s time to think outside of the box and incorporate resistance bands into your workout. In the past, bands were seen for older adults because they may not make you sore or you don’t feel they are as intense. Bands are great to throw in your bag or car while traveling because they don’t take up much space and aren’t near as heavy to carry around.
One advantage to using bands is you have to use your muscles to control the band throughout the entire lift. Usually with dumbbells there is a part of the lift where you’re not using much muscle control. If it’s not burning your muscles at the end of a resistance band workout, then double up! That’s right; grab two thicker bands for added intensity.
When using bands, think slow and controlled movements! You need to control the band, don’t let the band control you. Adding in holds & pulses with your reps really helps to “feel the burn”. Try this band workout at least a couple times a month to mix up your strength workouts. Also, keep your eye out for a part two to this blog incorporating partner band exercises.
- Band underneath both feet, wide squats with an outer thigh lift (alternating legs on the lift). 40 squats total, 20 outer thigh lifts on each side
- Band underneath front foot, lunges (add intensity by bringing the band handles up by shoulders or higher). 20 on each leg
- Band underneath both feet, outer thigh walks back & forth. 1 minute
- Band underneath both feet for added intensity or under one foot for less intensity, bicep curls. 20 reps
- Band underneath both feet, arms straight by sides, tricep pulses, push the back away from your body. 1 minute
- Band underneath both feet; place both handles in front of your body, grabbing both handles with both hands, upright rows (elbows come up high than your wrist). 20 reps.
Fit tip - the thicker the band, the higher the resistance, so pick your poison by challenging yourself!