Resistance bands have become a hot commodity , the go-to- equipment for the house bound lifters. Saw lot of you ordering bands today as shops opened , so thought will make a thread of exercises that can be done using band or body weight. Will help u when u start traveling also
Buy three different resistance and if u can afford in pair as there can be more options. Do higher reps. Slow down tempos Slowing down will increase time under tempo.Three working sets of 15-30 reps with 45-60 second rest between sets. Some workouts may need faster tempo.
Band Single Arm row - We are looking at 90 degree angle at the elbow in line with your body to strongly contract the back
Kickstand Romanian Deadlift for strong hamstrings. 15 reps each leg. It’s a hip hinge exercise. Push hips back. It’s a horizontal exercise not vertical.
Band Facepulls - This should be your staple exercise before you do bench press. This exercise does a great job of priming the shoulder which ensures solid form and pain free pressing. My first workout on upperbody day.
Palloff Press - for building abdominal strength and muscular endurance. Works the upper and lower body isometrically to maintain position. Brace abs and squeeze the glute hard to keep the spine rigid. Inhale I return. Hold for a split second before pulling back to chest.
Band glute bridges for the peach gains. No one likes a flat butt. Start your lowerbody day with this. Will help when you do the squats later on.
Those of u who are regular to the gym doing body weight squats will not be enough. Move to single leg exercise. Try this Split squat with bands. 15-20 reps each side and your quads will be on fire
Give those triceps a solid pump with bands.
Seated Rows - Train your back with bands.
Dead Bug - You have to completely stabilize through your midsection in order to perform this abs exercise. It’s a total core movement that not only works your abs like crazy, but also helps you have better form in other fitness applications.
The dead bug exercise involves lying face up on your mat with your arms in the air above your torso and your legs in the air with your knees bent at 90-degree angles. Then, you lower leg toward the floor in a slow and controlled fashion. Return to center and then repeat.
For well rounded strong glutes learn hip hinges and Band Good Morning can be a good exercise for that. The band will pull u into bending forward which reflexively switches on the spinal erectors. This will help u maintain a neutral spine as you go through a hip hinge.
A complete full body workout without weights. 3-4 sets. Controlled tempo. Try out.
I uploaded my todays Lowerbody plus Core Workout using Resistance Band here . Subscribe to my YouTube Channel for more similar workouts
I am a big fan of Palloff Press to enhance Anti Rotary core strength and stabilisation. There are various methods you can do from standing to this to one leg. Make it part of your core workout.
1/2 kneeling tricep extension using band- I introduce some workout in my plan in 1/2 kneeling position. It is a fantastic tool to improve mobility and reflexive motor control. If u r not utilising this in your training I think you should.
By lowering the center of mass (compared to standing), you can practice moving through the hips and shoulders with less compensation and unnecessary motion through the pelvis and lumbar spine – which is common and more difficult to overcome in a standing position. Train smart.
