Resistance bands are an excellent alternative for those working out on the go or who do not have access to regular gym equipment. And what’s even more intriguing about resistance bands is that you can perform an entire body workout with them. While you can get a personalized resistance band workout routine from a fitness expert, here’s a generic one you may want to refer to get started with your resistance band exercise regime.
What is a Resistance Band?
A resistance band is lightweight and inexpensive exercise equipment that enables you to work anywhere and effectively. It can help you build strength by building the tension your muscles have to work to resist.
Resistance Band Workout Routine
Here’s a full-body resistance band workout routine.
- Bench Press: You can perform this exercise if you have access to a bench. Keep the band under the rear leg of the bench, proximal to your head. Lie down on the bench and press up as you would do while performing barbell bench press.
- Curl: Stand on the band with feet shoulder-width apart or closer. Hold the handles with palms up, curl as you would do while working out with dumbbells.
- Triceps Extension: Stand on the band with feet shoulder-width apart. Hold the handles with your arms overhead and elbows bent. Extend your arms as you would while performing a regular triceps extension.
- Shoulder Press: Stand on the band with feet together. Hold the handles at shoulder height with palms facing upward. Press upward as you would do during a dumbbell press.
- Upright Row: Stand on the band to allow the tension to begin with arms at your sides. Pull upwards towards your collar bone to imitate the barbell row action.
- Lateral Raise: Stand as you would while performing an upright row. Keep your arms straight and raise your arms out to your sides until they are parallel with the floor.
Upper Back Exercises
- Rows: Attach the band around a stationary post or your feet. Sit down with your feet extended in the front. Pull back as you would while performing a cable row.
- Back Fly: Attach the band around something firm and stationary. Stand back so that the tension begins with your arms raised in the front. Keep your arms straight and feet planted. Fly your hands backward to extend them fully. Ensure your body forms a T-shape.
- Lower-Back Exercises
Stand on the band and hold its handles with your hands clasped behind the neck. Keep your legs straight or a little bent. Gradually, lean forward at the waist till the time your torso is parallel with the ground. Slowly, straighten back up again.
- Calf Exercises
Stand on the band on your toes. Keep your hands by your shoulders. Rise onto your toes as you would while performing the same exercise with a barbell.
- Abdominal Exercises
You may include this exercise if you have a decline bench. Fix the band around the bench’s base and do decline sit-ups while holding the handles.
- Cool Down
Cooling down can include stretching the significant muscle groups, holding every stretch for 25-30 seconds.
An important thing to remember while performing a resistance band workout is to focus on the form and maintain control throughout. It may take some time to achieve the right control and perfection. Hence, you should begin with lighter resistance and increase it gradually as you achieve a higher degree of control. While it is good to push your limits, avoid performing exercises if you feel discomfort or pain in a particular region. Consult a fitness expert and rework on your form to perform the exercise appropriately.
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