Ripped With Resistance Bands

Portable resistance bands allow you to train anywhere.

I love resistance bands! I can take them everywhere.  I have brought them on road trips and used them in hotels.  I have brought them to the park and used them in the beautiful, fresh air.  When our family went home for Christmas, I brought them to my parents house to use.  Their so convenient.  I’ve been known to tote a resistance band and a jump rope around in my purse for a ‘do anywhere’ workout.  So check out this total body workout I did.  You’ll love it.  We’re going to do 3 sets of 15 on everything.

Front Raises – You can either stand with 2 feet together on the resistance band, or for more stability, step one foot back, and just keep the band under the front foot.  Hold the handles straight down in front of you. Raise your arms so they’re parallel to the floor and then lower back down. Slow and controlled. Repeat.

Side Raises – Start with your feet in the same starting position as front raises.  You can choose if you want feet together, or step one back.  Holding the handles straight down at your sides, lift them straight out to the sides, so they’re parallel to the floor.  Lowere down.  Slow and controlled. Repeat.

Shoulder Press – Once again, decide if you want your feet together, or one stepped back.  Start with your arms straight out to the side, bent at the elbow, so you look like a field goal.  Hold the handles and press up so your arms are straight up.  Lowere back to the ‘field goal’ position.  Slow and controlled.  Repeat.

Bent Over Row – This time I recommend standing feet together on the band. Bend at the waist  so you’re upper body is parallel to the floor.  Hold the handles with arms extended.  Squeeze your back, bend your elbows, keeping your arms close to your body, pull up on the bands.  For more resistance, don’t hold the handles, hold the band at a place that gives you good resistance. For me, it’s about half way between the handle, and the part of the band I’m standing on. After pulling up, lower back to arms straight down. Slow and controlled. Repeat.

Chest Press – For this one you need to have one foot stepped back, but this time put the band under the back foot.  Start with arms straight, and about 45′ out from the sides of your body.  Press your hands up and around to the front of your body, so you end with your hands together straight out, in front of you. Return your arms to starting position. Slow and controlled. Repeat.

Overhead Triceps – With feet one step behind the other, have the band under the back foot.  Have your arms straight up, close to your head.  Bend your forearms so they are parallel to the floor, and your hands sort of pointing directly behind you.  This movement is going to be small, and form is key. All you’re doing is bending your elbow, while keeping your upper arms close to your head.  Straighten your arms. Slow and controlled. Repeat.

Squats – Stand with feet shoulder-width apart.  Hold the handles at shoulder-level, with elbows bent and close to the body, as if you’re holding a bar on your shoulders.  For this excercise, arms don’t move.  Simply squat down until thighs are parallel to the floor and come back up. Slow and controlled. Repeat.

Complete this series with a little jump rope.  If you don’t have a jump rope, you can use an imaginary one.  I like to listen to music while I workout.  I jump rope the duration of one song.  If you aren’t listening to music, you can set a timer for anywhere from 3-5 minutes.

Any strength training excercise you do should be done slow and controlled.  This prevents injury, and it also builds greater strength.  With resistance bands it’s particularly important not to let the elasticity of the band control your movement.  The purpose of resistance bands is to resist that pull.  That is where the strength building comes from.