Resistance bands are one of the most versatile fitness accessory out there. They can either create the resistance when used in exercises such as bicep curl, or subtract the resistance in exercises such as pull-ups and dips. Apart from strength training, they’re fantastic for stretching exercises.

If that hasn’t convinced you yet – resistance bands are very budget friendly and you don’t need much space to store them or use them. With all of those facts in mind it’s safe to say that resistance bands are truly… irresistible. If you don’t have your collection of bands yet you can find them here, but for all of you who already passed this step – let’s get right into it!

 

For your convenience you can also download this workout on your device below.

 


1. BICEP CURL

How To: Stand on the resistance band with both feet and hold the resistance band with your palms facing forward. Keeping your elbows close to your torso, slowly curl your hands up to your shoulders. Slowly release your arms to the starting position.

Muscles Worked: bicep.

3 x 10reps

 

 


2. BENT-OVER ROW

How To: Stand on your resistance band with your feet shoulders width apart. Bend your knees. Hold the resistance band with your palms facing towards you. Pull your hands towards your chest with your elbows facing outwards. Hold for a second and slowly return to the starting position.

Muscles Worked: back muscles.

3 x 10reps

 


3. SHOULDER PRESS

How To: Stand straight on your resistance band with your feet shoulders width apart. Hold the resistance band near your chest with your elbows close to your body and your palms facing outwards. Contract your core and shoulder muscles pushing the resistance band above your head until your arms are straight. Hold for a second and slowly return to the starting position.

Muscles Worked: shoulders, tricep.

3 x 10reps


4. TRICEP EXTENSION

How To: Stand with left foot slightly in front of the right foot and place the resistance band under your right foot. Grab the other side of the resistance band loop with your right hand and straighten your arm pushing the resistance band above your head. Slowly lower your right hand behind the back of your head. Hold for a second and slowly return to the starting position.

Muscles Worked: tricep.

3 x 10reps


5. OVERHEAD TRICEP EXTENSION

How To: Hold the resistance band behind your back with your left hand. Your left elbow should be facing the ceiling. Reach for the resistance band with the right hand behind your back. Hold the bottom arm stable and straighten the upper arm pushing the resistance band over your head. Hold for a second and slowly return to the starting position.

Muscles Worked: tricep.

3 x 10reps


6. GOOD MORNING

How To: Stand on your resistance band with your feet shoulder width apart. Bend your knees. Bend at the hips, lowering your torso until it’s nearly parallel to the floor. Contract your core and leg muscles bringing your hips forward and straightening your torso until you stand straight. Hold for a second and slowly return to the starting position.

Muscles Worked: core, glutes.

3 x 10reps

 


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