Resistance Band Workout

Resistance Band workouts only require a light weight, low cost resistance band to complete. Resistance bands are a form of strength training that causes your muscles to work against the resistance band to build muscle and bone strength. Strength training has many specific health benefits such as,

Preventing osteoporosis and chronic disease
Assisting with weight maintenance and weight loss
Preventing falls and fall-related injuries
Increasing in daily functional movement

Benefits of Strength Training are limited to the muscles worked, follow this whole-body Resistance Band workout to be sure to strengthen all of your major muscle groups.

Suggested Equipment: Resistance band

Workout Directions: Repeat each exercise 8-12 times, complete 2 sets, two times per week on non-consecutive days. Breathe throughout each activity, do not hold your breath. Inhale on the easy part and exhale on the hard part. Tighten abdominal muscles and maintain core strength during activities.

Participating in this activity is purely voluntary. If you are not regularly active, it is recommended to consult with a physician before starting physical activity.

Chest Press

Position the band behind your back and under your arms.
Bring your elbows up and out to the sides.
Press your hands forward until your elbows are nearly straight.

Pec Fly

Bring your arms in front of you to shoulder height, palms facing in.
Move your arms wide to the side then back in front of you.
Squeeze your elbows together when they are in front of you.

Lat Pull Down

Grip the band in each hand, about 6 inches apart.
Hold the band above your head, just slightly in front of you.
Widen your hands to pull against the band as you lower it below your chin.
Bring your hands together as you bring the band back above your head.

Reverse Fly

Grip the band in each hand, shoulder width apart, in front of you.
Keeping your arms straight, pull on the band until your hands are out by your sides.
Bring your hands back to the center slowly.

Single Arm Shoulder Press

Grab the resistance band at one end with your left hand, bring your elbow out to the side with the band behind your arm.
Grab the dangling band with your right hand underneath your left arm.
Keep your right hand in the same position to stabilize the band.
Press your left hand up toward the ceiling until it is almost straight.
Repeat on the other side.

Side Bend

Place the band under one foot, step your feet hip-width apart and slightly bend your knees.
Hold the resistance band with your left hand, gripping it at knee-height.
Lean away from the band and then lean back toward the band.
Keep your abdominal muscles braced during this exercise to protect your back.
Repeat on other side.

Single Arm Tricep Extension

Hold one end of the band in your left hand.
Place the other end on the floor and step on it with your left foot. Make sure the band is securely under your shoe.
Step your right foot forward and bend your knee. Place your right hand on your right knee for extra stability.
Make sure your back is straight and your abdominal muscles are held tight.
Bring your left elbow up toward the ceiling until it is aligned with your shoulder.
Extend your hand away from you making your arm straight and slowly bring your hand back down until your elbow makes a 90 degree angle.
Make sure to hold your elbow by your side, parallel with your shoulder, just the lower part of your arm should move during this exercise.
Repeat on other side.

Stationary Lunges

Grab the band on each end, making a loop.
Place the loop on the ground, making a flat space, and step onto the flat part of the band with your left leg.
Step your right leg back.
Slowly lower your body straight down, keeping your knee behind or above your ankle.
Only go as low as is comfortable for you.
Push yourself back up, pressing into your front heel to come back to a straight-leg position.
Repeat on the other leg.

Squats

Grab the band on each end, making a loop.
Place the loop on the ground, making a flat space, and step onto the flat part of the band with both feet. Make sure it is securely under your feet — in the middle of your shoes.
Stand up straight, with the ends of the band in your hands.
Slowly bend your knees and lower yourself toward the floor — sitting back like you are going to sit in a chair, keeping your knees behind your toes.
As you come back up, breathe out and press your heels into the floor.

Upright Row

Grab the band on each end, making a loop.
Place the loop on the ground, making a flat space, and step onto the flat part of the band with both feet. Make sure it is securely under your feet — in the middle of your shoes.
Stand up straight, with the ends of the band in your hands.
Raise your elbows until they become even with your shoulders. Keep your hands down by your waist.

Bicep Curls

Grab the band on each end, making a loop.
Place the loop on the ground, making a flat space, and step onto the flat part of the band with both feet. Make sure it is securely under your feet — in the middle of your shoes.
Stand up straight, with the ends of the band in your hands.
Keeping your elbows tucked to your side, raise your hands up toward your shoulders. Slowly lower your hands down to your sides and repeat.

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