Resistance bands are the ultimate excuse-squasher in regards to training and slacking off.
These nifty, inexpensive and versatile little pieces of fitness equipment make it difficult to find a reason to skip on your daily workout.
So grab your band, seek out some living room floor space and let’s get to work with this complete body workout you can do right now!
Bicep Curls – single arm• 12 reps each arm
Stand on the band with both feet hip-width apart. Grab the top of the band with one hand palm-up, pulling it up, so your hand is just above your knee.
Keeping your elbow tucked into your side, curl the band up with your hand finishing at your chest. You’ve done one rep!
Repeat 12 times, then swap hands.
Flye• 12 reps
Stand with both arms out to your sides, simulating the ‘aeroplane’ stature with a band running across your back.
Bring both hands inwards towards your front, so they meet to complete your first rep. Make sure to keep your elbows straight and high with each rep.
Front Squat• 8 reps
Stand on the band with both feet. Grab the band with both hands raising them up to your shoulders, palm side up – this is the starting position.
Holding the band, bend your knees to squat, keeping a straight back with your knees over your toes. Push back up again to the standing position to complete one rep.
Hip Abduction – lying on your side• 10 reps each leg
Lie on your side with your knees together bent at a right angle, resting your head on your upper arm on the floor. Place the band around your thighs just above the knees.
Lift your top leg in an ‘arching’ motion working your glutes for a couple of seconds before returning it to recontact your grounded leg.
Glute Bridge• 10 reps
Lie on your back with your knees bent 90 degrees simulating a sit-up position. Loop the band just above the knees.
Placing your weight on your heels, contract your glutes and raise your hips, making a straight line from your neck to the knees. Apply pressure to the band with your legs to complete the rep.
Splitter• 8 reps
Stand with your arms raised out in front, shoulder-height, while gripping the band.
Bend your knees a little and extend both arms outwards to your sides, stretching the band while your palms face forwards. Bring your arms back to the starting position, letting the band slack to complete the rep.
Lateral Walk• 8 steps left, 8 steps right
Stand with your knees slightly bent, looping the band around your ankles and apply strain.
Put your hands together, positioning them close to your chest.
Squat a little and take eight steps to the left, then eight back to the right again.
Banded Push-up• Between 5 – 10 reps
Dropdown into a regular push-up position with the band around the back of your shoulders, using your palms to keep it pressed to the floor.
Do a push-up with the band tight, engaging your abs and glutes with your arms at full extension. Repeat at least five times.
Squat to Overhead• 8 reps
Stand on the band with both feet. Grab the band with both hands raising them up to your shoulders, palm side up.
Take a squatting position and start your first rep by standing up straight and raising the band above your head simultaneously.