By Chris Pregony
When building your exercise equipment repertoire, it is important to think about how much space it takes up, and how many different exercises you can do with it. Enter the numerous benefits of resistance bands. Resistance bands offer a wide array of exercises in a low impact, joint friendly form and can help improve strength, muscle tone and cardiovascular functions. There are numerous advantages to resistance band workouts.
SAMPLE WORKOUT ONE: 5 ROUNDS
Chest Fly (10 Reps)
Place the band in the same position as the chest press. The difference in this one is that you will bring the hands away from the body. With the elbows slightly bent, bring the hands together as if you are giving someone a big hug. Return to the starting position and repeat.
OVERHEAD TRICEPS EXTENSION (10 REPS)
Stand on the middle part of the band with one foot. Bring the handles up so that your elbows are pointed up vertically. With the band behind you and elbows bent, begin to extend at the elbow until the arm is fully extended. Return to the starting position and repeat.
BAND ROTATION (10 REPS EACH SIDE)
Wrap the band around a pole or something that won’t move. Place one handle through the other and pull tight. Standing sideways, grab the handle with both hands wrapped around each other. Push the hands away from the body. Once here, begin to rotate at the torso as far as you can go. Return to starting position and repeat on both sides.
Sample Workout Two (5 Rounds)
CHEST PRESS (10 REPS)
Put the band around a pole, or really anything that won’t move when you pull on it. Stand with your back facing away from where you attached the band. With the arms alongside of you, press out until your elbows are fully extended. Repeat this movement by returning to the starting position each time.
REVERSE FLY (10 REPS)
Place the band in the same position as the Band Row. The difference in this one is that you will bring the hands away from the body. Keeping a slight bend in the elbows, pull your arms apart as contracting the upper back, squeezing the shoulder blades together. Return to the starting position and repeat.
ROW (10 REPS)
Put the band around something and stand facing where it is attached. Grasping both handles, step back until there is enough tension. Once there, pull the band back until the hands are in line with the body. Return to the first position and repeat.
BICEP CURL (10 REPS)
Stand on the middle part of the band with both feet. Hold the handles at the waist in line with the body. Begin to flex up the arm while keeping your elbows pointed down. Raise to just before you have flexed all the way, then return to the starting position.