Resistance bands are an excellent tool to have for anytime, anywhere fitness and they’re inexpensive too. You can easily create circuits that use minimal space with maximum results with this workout that tones and strengthens at the same time. Look for tri-coloured, weighted resistance bands that allow you to work your way from beginners to advanced. Do these exercises in repetitions of 12-20 depending on your level. You can go through the circuit as many times as you like or just once over 30 minutes depending on time. If you’re looking to increase strength and endurance then increase band weight and do fewer repetitions. After a more intense cardio circuit? Use a lighter band, greater speed and more repetitions.
Anchor the strap behind you. Stand up straight and assume a split stance; keep your core tight and pelvis neutral. Draw arms together away from the band as if you were “hugging a tree”, keeping your hands at chest height with elbows slightly bent. Return slowly to original position. Alternate legs to ensure balance.
Standing with feet hip-width apart, place straps under both feet and band behind your elbows. Start by gently lowering yourself, as if sitting down. Keep your spine straight, the weight in your heels and pressure in your feet. The straps should remain stable as you lower yourself so the backs of your knees are at a 90-degree angle. Bring your arms up to shoulder height at the same time. Squeeze your glutes and drive your hips forward to stand up. Always have your arms at shoulder height to maintain resistance. ADVANCED Press your arms straight up every time you stand up out of the squat to shoulder press.
Begin as you did in the pec fly, but spin around so you are facing the band. Begin with arms together at chest height. Draw arms away from each other, making a T-shape. Return slowly to original position. Don’t arch your back, and maintain a neutral spine. Squeeze shoulders together, keeping blades back and down to avoid using your neck.
Place band under front foot and take a split stance. Begin by lowering yourself into a lunge, drawing arms straight up and out, creating a T-shape with upper body. Make sure arms are slightly bent at the elbows. Lower arms back down to the starting position. ADVANCED Try this with a reverse lunge, standing up after every lunge.
Stand up straight with your feet hip-width apart. Place band under feet and hold handles by your sides. Curl arms up toward your shoulders, keeping elbows tucked in at your sides. Return to the starting position in a controlled manner. ADVANCED The further apart your feet are the more resistance you’ll have.
Loop band around an anchor point, sliding one handle through the other to secure. Hold remaining handle with two hands and place feet hip-width apart. Create anchor points at 45 degrees above shoulders and on the ground. Using both hands, pull band out and in front of your body to create a triangle with chest and arms – bending knees slightly. Take band from shoulder-height to knee-height on the opposite side. Keep spine neutral and use the core rotational muscles in your back and stomach as you pull. Slowly return to original position.