Zoom or whatsapp fitness sessions is now available from £5 per session per person
Zoom or whatsapp fitness sessions is now available from £5 per session per person
Resistance bands are a great addition to any strength training routine or rehabilitation program and come in a variety of sizes, lengths, and strengths.
This portable exercise equipment is also easily stored, making it perfect for home use, hotel workouts, or when you’re tight on space at the gym. Just like free weights, exercise bands come in a range of resistance levels, from highly stretchable to heavy-duty strength.
The most common types of bands include tube bands with handles, loop bands (aka giant rubber bands), and therapy bands. (When in doubt, a fitness professional can help determine which band is right for you, depending on your fitness level and specific workout plan). For most exercises, try aiming for 8 to 25 reps for 2 to 3 sets per exercise..
Single-Leg Glute Bridge
Setup: Lie on your back on the floor and place one foot in a resistance band, extending it toward the ceiling. Bend your other leg and keep your hips pressed into the floor.
Action: Press through your grounded foot and raise your hips, as shown. Lower back down and repeat. Complete all reps, then switch sides.
Single-Leg Kick Back
Setup: Kneel on the ground holding one end of the resistance band in one hand. Secure the other end to one foot (A).
Action: Kick the foot attached to the band out behind you and slightly upwards (B). Hold at the top, then very slowly return to the starting position, and repeat. Complete all reps then switch sides.
Hip Thrust Setup:
Wrap the band around your quads and lie on your back on the ground with bent knees, holding the ends of the band at your sides (A).
Action: Squeeze your glutes and press through your feet to raise your hips until you’ve created a straight line from your knees to your chest (B). Hold at the top, then slowly lower back down with control. Repeat for all reps.
Band Shuffle
Setup: Hold an end of a resistance band in each hand at your sides and stand on the band with feet hip-width apart. Make sure the band is tight to the sides of your feet (A).
Action: Take a big step to the left, pushing the band out with your foot (B), then step back to center (C). Take a big step to the right, then back to center. That’s one rep. Repeat for all reps.
Band Squat
Setup: Continue standing on the band as you did for the Band Shuffle, but bring your hands up to shoulder-height as if you were holding a barbell, to increase the resistance (A).
Action: Keeping your chest lifted, hinge at the hips and lower into a squat (B), then drive through the ground to return to standing. Repeat for all reps.
Kneeling Donkey Kick
Setup: Kneel on the ground holding one end of the resistance band in one hand. Secure the other end to one foot (A).
Action: Flex the foot attached to the band and raise it straight up towards the ceiling until the thigh is parallel to the floor (B). Lower back down, and immediately repeat. Complete all reps, then switch sides.
1. Bent-Over Row You can do it, put your back into it. Stand over the center of the band with feet shoulder-width apart. Bend slightly at the knees and hinge at the waist, keeping your hips back. Grasp each handle with hands facing the outside of your knees. With elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle. Lower and row for 10 to 12 reps.
2. Seated Row Take a seat, but don’t get too cozy. With legs extended, place the center of the band behind the soles of your feet. Grab the band with both hands, arms extended and palms facing each other. Sitting nice and tall, bend at the elbow and pull the band toward your core, squeezing your shoulder blades together. Slowly return to starting position and repeat for 10 to 12 reps.
3. Pull Apart Stand with knees slightly bent, feet shoulder-width apart. Grip the middle section of the band with both hands at shoulder level with palms facing down. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Slowly return to starting position and stretch, squeeze, and release for 8 to 10 reps.
4. Lying Pullover No, this doesn’t involve pulling the covers over your head. For this effective pec and lat exercise, anchor the tube band in a low position. Next, lie on your back, grabbing the free end of the band with both hands, stretching arms straight out overhead. With elbows slightly bent, pull the band overhead, crossing your torso until the handle reaches your knees. Slowly return to starting position and keep it up for 8 to 10 reps.
5. Lat Pulldown Ready to work the upper back? Anchor the band overhead to a horizontal bar (or even a sturdy tree limb), pulling the free ends down at your sides. Kneel facing the anchor so the bands are positioned in front of you, gripping each end with arms extended overhead and hands slightly wider than shoulder-width. Bending the elbows, pull the band down toward the floor while contracting your back muscles. Once the hands reach your shoulders, slowly raise them back to the starting position and rock out 10 to 12 reps.
1. Push-Up Take this classic move to a new level. Get in plank position, draping the resistance band across your upper back. Loop the ends of the band through each thumb, and place your hands on the ground in starting position—body facedown on the ground. Contract your glutes and abs, and push straight up until your arms fully extend. Lower back down, chest to the floor, and see what you’ve got for 5 to 20 reps (depending on your strength).
2. Incline Chest Press Next up: The upper chest muscles! In a right forward lunge position, place the middle of your band beneath your back foot. Grabbing a handle in each hand, bring the band to shoulder level. Press the bands upward straight over your chest like a rainbow until the arms fully extend. Lower back down and repeat for 10 to 12 reps.
3. Bench Press No barbell? No problem! Anchor a tube band on the bench legs, and lie on the bench, face up. Grabbing a handle in each hand. position them at shoulder height (so your thumbs touch the front of your shoulders). Extend the arms straight up overhead to full extension, moving your hands toward each other at the top. Lower back down and repeat for 10 to 12 reps..
4. Standing Chest Press Anchor the tube band on a cable column or sturdy support at chest height. Grab each handle with your back to the band. Step forward to reduce slack, positioning your hands at chest height. With elbows up and palms facing down, press the band straight out in front of you until your arms reach full extension, and squeeze those chest muscles. Return to starting position and press on for 12 to 15 reps.
Shoulder Exercises
1. Overhead Press Stand over the center of a tube band with feet shoulder-width apart. Grip each handle, positioning your hands at shoulder level with palms facing each other so your thumbs touch your shoulders. Press straight up, rotating your palms forward as you fully extend your arms. Lower back down slowly and repeat for 8 to 10 reps.
2. Forward Raise To hit the front of the shoulders, stand on the middle of the band with feet shoulder-width apart and grip each handle at your sides with palms facing in. Next, without locking your elbows, bring your right arm straight out in front of you to shoulder height. Slowly lower back down and raise the roof for 8 to 12 reps before switching arms.
3. Lateral Raise Build bolder shoulders with this isolation move. Stand with feet positioned over the center of a tube band, shoulder-width apart. Grip each handle with arms down at your side and palms facing in. Bending your elbows ever so slightly, raise your arms straight out to the side to shoulder-level. Slowly lower back down and go for a total of 8 to 10 reps.
4. Upright Row Stand proud as you target your traps. With feet positioned over the center of the band, shoulder-width apart, grip each handle and position them with palms facing each other just in front of your thighs. Pull the band straight up the front of your body to shoulder-level, keeping your elbows bent and positioned in a high “V.” Slowly lower back down to starting position and keep rowing for 10 to 12 reps.
5. Bent-Over Rear Delt Fly Target the whole shoulder with this fierce move. Sit at the edge of a chair or bench, positioning your feet over the middle of the band. Cross the band at your knees, grabbing each handle with palms facing each other. Bend forward at the waist, back straight, and raise your arms straight out to your sides until the band reaches shoulder level. Lower back to starting position and fly away with 10 to 12 reps
1. Concentration Curl Want to get ready for the gun show? Start in a forward lunge position, right leg in front, and place the middle of the band under the right foot. Grasp one end of the loop band with your right band, resting your elbow on the inside of your knee (to target those biceps a little deeper). With palm facing away from your knee, curl the band up toward your shoulder, squeezing your biceps at the top. Slowly lower back down and repeat for 8 to 10 reps before switching sides.
2. Standing Biceps Curl Stand with feet shoulder-width apart with your feet placed over the middle of the band. Grab a handle in each hand, starting with your arms down at your sides. With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down and go for a total of 12 to15 curls.
3. Triceps Kickback Kick back and relax. Just kidding! Stand in a forward lunge position with your right foot in front, positioned over the center of the band. Holding each end of the band, position your arms at your sides with palms facing behind you. Bend at the elbows (keeping them tucked by your sides) until your forearms are parallel to the floor. Next, press down the arms, pushing the band behind your body until the arms fully extend. Lower back down and repeat for 8 to 10 reps.
4. Overhead Triceps Extension Sit on a chair or bench, placing the center of a tube band beneath your glutes. Grab a handle in each hand, and stretch your arms up, bending your elbows so that your hands are positioned behind your neck. With palms toward the ceiling, press your arms straight up until they fully extend. Lower back down and repeat for 10 to 12 reps before switching sides.
Core Exercises
1. Kneeling Crunch Attach the band to a high anchor (such as the top of a door or cable column) and kneel down, grabbing each side of the band. Extend the elbows out at shoulder-level, engage your abdominals, and crunch down toward your hips while contracting your abs. Slowly return to starting position and repeat for 10 to 12 reps.
2. Woodchoppers Be an ax man (or woman) in training with this great core move. Anchor the loop or tube band toward the top of a cable column or support. With your right side to the support, grab the free end of the band with your arms stretched out overhead. In one smooth motion, pull the band down and across your body to the front of your knees while rotating your right hip and pivoting your back foot. Slowly return to starting position and repeat for 8 to 10 reps on each side.
3. Anti-Rotation Band Walkouts Know when to walk away. Anchor a loop or tube band on a cable column or support positioned slightly below your chest. Grasping the free end, create tension on the band and squat to an athletic stance. Holding the band with both hands straight out in front of your chest, keeping your core tight, step laterally until the band is too tense to go any further. Slow and controlled, move back toward the column to starting position. Repeat for 6 to 8 reps on each side.
4. Reverse Crunch Now flip it and reverse it. Anchor the band on a low support. Lie on your back, bending knees 90 degrees. Wrap band around the tops of both feet and scoot back to create tension. Abs tight and back flat, pull your knees toward your shoulders, contracting your abdominal muscles. Slowly return to starting position and repeat for 12 to 15 reps.
5. Russian Twist Sit on the floor with legs extended, wrapping the center of the band around the bottom of your feet. Hold the free ends in each hand. Slightly bend your knees, keeping your feet on the floor, and lean back at a 45-degree angle. Rotate the band right by bringing your left hand across your body and your right hand down by your right hip. Contracting your oblique muscles, bring the band toward your right hip while keeping your middle and low back neutral. Return to starting position and rotate left then right for a total of 10-12 reps on each side.
To start, we recommend the lowest strength band,but if you have been incorporating strength training into your routine regularly, you may be able to use a heavier resistance. To determine what that will be, perform a few of the exercises with different bands to find the one that you can stretch completely to the end of a move. For example: when performing a bicep curl, you are able to completely contract your arm and hold for a moment before lowering back to the starting position. (If the resistance of the band is too much for you to control and your arm is pulled back down in the other direction, the band is too heavy.) The lightest band in the pack is approximately the equivalent of a 5-pound dumbbell when stretched fully. However, what makes bands different than dumbbells is that the tension remains on the muscles during the entire exercise, whereas with dumbbells there is a part of the exercise where the muscle is not working. (For example, a bicep curl with band uses the bicep on the way up and way down; a bicep curl with dumbbell uses the bicep on the curl up and barely on the way down.) Once you’re able to do 10 repetitions with your starting band, you can increase to 15 repetitions. Once that becomes too easy for your body, you can increase to the next band at an increased resistance level (from light to medium, or medium to heavy). Keep in mind that your lower body may progress to the next band before your upper body because the leg and glute muscles are larger and stronger than the upper body by design. (You may even start with a "light" band for upper body and "medium" for lower.)
Green Band=2-5Lbs (X-Light)
Blue Band=6-10Lbs (Light)
Yellow Band=12-15Lbs (Medium)
Red Band=18-22 (Heavy)
Black Band=26-32 (X-Heavy)