I think we can all agree barbells and dumbbells are the best equipment for getting in shape and building muscle. But what happens when we don't have access to them for a reason such as.... we're all stuck in quarantine for a few weeks. Then what?
We put together some body weight exercises you can do, but even those get old after awhile. So the next thing best thing is adding some resistance bands to take your workouts up a notch.
Here's why I love bands.
- They're cheap
- They're versatile
- You can make the exercises harder/easier
- You can use them anywhere (at home, in a park, etc)
- They don't take up much room, aka they're easy to store
Here's a list of exercises you can do to stay in shape.
Resistance Band Exercises
1. LATERAL PULLDOWN
Wrap the resistance band around a pole, or over a door. Hold one handle in each hand and pull it downwards.
2. TRICEP EXTENSION
Put the band under your feet and grab both handles behind your back. With you elbows in place overhead, extend your arms upward and flex your triceps at the top of the moment. You could also wrap it around a pole and lean forward to do the extensions.
3. BICEP CURL
While standing, tuck the resistance band underneath your feet and grip the handles. Hold one handle per hand, or both handles in one hand to make it harder. You can also spread your feet apart to shorten the band and add resistance.
4. SHOULDER LATERAL RAISES
While standing on the band, take both hands and raise them to shoulder height. You can also do this movement forward, diagonal, bent over, or while holding your arms at 90 degrees.
5. FRONT SQUAT
Stand on the band with feet slightly wider than shoulder width. Get one handle in each hand and bring the handles up to shoulder width.
Squat down with your chest up and abs firm. Rise back up to the starting position.
Wrap the band around a pole, and hold a handle in each hand. Stand a few feet away from the pole, so your right shoulder is closest to it. Pull the band down and across your body while rotating your hips and pivoting your back foot. Slowly bring it back to your starting position.
7. BENT OVER ROW
Stand over the center of the band with feet shoulder-width apart. Bend slightly at your knees and hinge forward at your waist,.Grasp the band handles with your hands facing the outsides of your knees.
Keep your elbows bent and pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle. Bring the band back down slowly and repeat.
Get in your pushup position, with a handle in each and and the band wrapped around your upper back. This will add some resistance on the way up, and make sure you control the movement on the way down!
9. OVERHEAD PRESS
Stand over the center of your band with feet shoulder-width apart. Grip each handle, positioning your hands at shoulder level with palms facing forward.
Press straight up as you fully extend your arms. Lower back down slowly.
10. SINGLE LEG DEADLIFT
Stand up straight with your feet slightly staggered. Wrap a resistance band around your front foot, and hold the handles in one hand. Hinge at your hips, lean forward, bend your knees slightly, and lower down until your hands go just below your knees. Slowly return to start. To make it harder you can bring that back foot off the ground to keep tension on the leg you're targeting.
There's a ton of exercises available online, so pick a few and get after it!