It would be hard to find a more lightweight, portable and inexpensive piece of gym equipment that offers as much versatility as a resistance band. Aidan Bricker delivers a one-kit workout that’s perfect for working your muscles and makes a great option for anyone recovering from injury.

For the best results, perform 10-12 reps for each exercise, and perform the moves in order with only 30 seconds of rest between exercises. This will ramp up the intensity of your workout, and have you burning calories long after your workout is finished. After the last move, rest for 2 minutes before going again.

Repeat the circuit three to four times in total.

 

Resistance Band Chest Press

  • Lie on the floor, with the resistance band running across your back, holding each end in your hands.
  • Keeping your back pressed into the floor, push both hands up until your arms are just short of being straight.
  • Controlling the band, slowly lower your hands until the band just goes slack, then press it back up again.
  • Repeat for reps.

Resistance Band Row

  • Place the resistance band on the floor. Stand on it with your feet shoulder width apart.
  • Grip each end of the resistance band and keeping your back straight, bend over until your upper body is 45 degrees to the ground.
  • Pull the band up until your elbows pass behind your body and your hands just touch next to your chest.
  • Pause for a second and squeeze your back hard against the resistance.
  • Lower your hands slowly until the band just goes slack, then pull it back up again.
  • Repeat for reps.

Resistance Band Squats

  • Stand with your feet shoulder width apart.
  • Tie the resistance band in a knot around your upper legs.
  • Push as hard as you can against the resistance band, and slowly squat down until your thighs are parallel with the ground.
  • Pause at the bottom of the movement for a second and squeeze hard against the band.
  • In a smooth controlled motion, push back to the starting point.
  • Repeat for reps.

 

Resistance Band Curl

  • Place the resistance band on the floor and stand on it with your feet shoulder width apart.
  • Grip each end in your hands, holding the band by your waist.
  • Hold your core tight and curl the band up until your palms are level with your shoulders.
  • Slowly lower your hands until the band just goes slack, then curl them back up again.
  • Repeat for reps.

Top Tip: Contract your biceps hard at the top of the movement. This will force more tension through the muscle, which will lead to increased growth.

 

Resistance Band Leg Raise

  • Tie the resistance band to the bottom of a bench so that it creates a loop.
  • Place your feet through the loop, so that they are pressed up against the band.
  • Lie down and pushing against the band, raise both of your legs together so that they are up above your body.
  • Slowly lower your legs to the starting point.
  • Repeat for reps.

Top Tip: Place your hands flat on the floor by your sides. If you are struggling to perform the exercise for the required reps then place your hands under your back, as this makes the move easier.

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