Sometimes it's easy to forget how simple it can be to get a little more fit. In reality, you just need to push your body a little further than usual, and a great way to do that is to pull some stretchy elastic in multiple directions.
Resistance bands are cheap and effective for a variety of workouts - probably a lot more effective than you think. You can also use them for quick HIIT workouts if you want to improve your cardiovascular fitness and burn tons of calories.
Full body resistance band training
1-One-man biceps curl arms
One set of 12-15 reps each arm
Stand with feet shoulder-width apart, both feet on the resistance band. Grab the bracelet with one hand and hold it with your arm down at your side, palm facing forward. Bend your elbow and lift your arm towards your shoulders until you get a good biceps contraction. Then slowly descend back to the beginning. Do all your reps on one arm, then switch.
2-Parts
A set of 12-15 repetitions
Hold the resistance band in both hands, arms extended out to the sides at chest height, with the band running behind your back. Press the band straight out in front of you, bringing your hands together with your arms fully extended, keeping your elbows throughout, and squeezing your chest muscles together as you press. Slowly return to the starting position.
3-Front Squat
A set of 8-15 repetitions
Stand on the resistance band with your feet slightly wider than shoulder-width apart and bring the top of the band up so it rests across the front of your shoulders. Lower yourself into a squat with your chest up and your knees over your toes. Then push up to the starting position.
4- Hip abduction to the side
One set of 8-15 reps on each side
Lie on your side with your hips and knees bent at 90 degrees and the resistance band wrapped just above your knees. Raise your upper leg to spread your knees apart while contracting your glutes for two to three seconds, then slowly return to the starting position. Do all your reps on one side, then switch.
5-Glute bridge
A set of 8-15 repetitions
Wrap the resistance band just above your knees and lie on your back with your feet on the floor and your knees bent at 90°. Lift your toes off the ground, then lift your hips until you form a straight line from your knees to your shoulders, contracting your glutes throughout the movement. As you raise your hips, open your knees slightly to press against the resistance band.
6-Separator
A set of 8-10 repetitions
Stand with your knees slightly bent and your feet shoulder-width apart. Grasp a shoulder-width section of the resistance band with both hands in front of you at shoulder height. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Slowly return to the starting position.
7-Side step
One set of 8-10 reps in each direction
Wrap one resistance band just above your knees and another around your ankles. Get into a semi-squat position with your feet shoulder-width apart to create tension in the bands. Then take a small step to the side, keeping the tension in the bands as you move. Do all the steps in one direction, then switch.
8-Up pressure
A set of 5-15 repetitions
Get into a plank position, draping the resistance band across your upper back and holding the ends under your hands. Lower your chest to the floor, then contract your glutes and abs and push up until your arms are fully extended.
9- Squats to the overhead press
A set of 5-15 repetitions
Stand on the resistance band with your feet shoulder-width apart. Place your hands at shoulder level with your palms up, holding onto the resistance band. Squat down, then push up and fully extend your arms to lift the resistance band you heard. Then slowly lower into another squat.
