If you are short on space and want to save money, or perhaps travel often and want to be able to pack your gym with you, resistance bands are a great substitute for the dumbbells and machines found in a typical gym. They provide an impactful alternative for strength training workouts thanks to their ability to challenge your muscles and further intensify your workouts as your strength increases. The resistance they provide is quite different than what is used with dumbbell workouts. Bands use “accommodating resistance”, which means the intensity increases as you pull the band further.
Resistance bands are the perfect choice for a full-body workout as they allow you to easily integrate compound exercises into your routine. Compound exercises work for multiple muscle groups at the same time, making your workout efficient and impactful. Below, we have shared four resistance band exercises that you can easily do on the go. Simply anchor your resistance band to a stable pivot point (park bench, tree, stair railing, etc) and get started.
1 – Dead Lifts
This exercise is a great way to strengthen the glutes, stabilize your core, and increase flexibility through your hamstrings.
Anchor your band to a low stable surface. Begin in an upright standing position with your legs hip-width apart, facing away from the anchor point. Maintain good alignment with your head, shoulders, hips, and legs. Hold the other end of the band between your legs with both hands, keeping your arms straight. Step away from the anchor point to create additional resistance on the band. Engage your core and hinge from your hips to bend your upper body forward, lowering your arms towards the ground. Keep your spine straight, your chest up, and maintain a slight bend in your knees. Keep your weight evenly distributed across both feet. Return to the upright standing position, looking for a light stretch in the hamstrings and glutes. Repeat the movement. Note that the further away you stand from the anchor point, the more difficult this exercise will be.
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Start off with 1 set of 10 repetitions.
2 – Wood Chops
Wood Chops increase strength throughout your core with an emphasis on the obliques. They are a compound exercise that works on several big muscle groups simultaneously.
Anchor your band to a low stable surface. Begin in an upright standing position with your feet slightly wider than shoulder-width apart, keeping your knees soft. Stand with the anchor point at your side and hold the other end of the tubing with both hands at your hip, maintaining light resistance on the band. Pull the band up and over your opposite shoulder, slightly pivoting your hips and following your hands with your eyes. Remember to keep your core tight, your back straight and your arms fully extended. Slowly lower your arms to the starting position and repeat the movement.
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Start off with 1 set of 5 repetitions on each side.
3 – Low Row
The banded low row helps sculpt your upper and middle back and promotes good posture. This exercise also engages the biceps and strengthens your core. Resistance band rows allow you to train your back effectively without putting unnecessary stress on your spine.
Anchor your band to a low stable surface. Begin in an upright standing position with soft knees and a slight hinge forward in your hips. Hold the other end of the tubing with both hands and step back from the anchor point to create resistance. There should be no slack in the band when your arms are fully extended. Stand tall and engage your core. Pull the tubing back in a rowing motion, keeping your elbows close to your upper body. Slowly extend your arms to return to the starting position and repeat the movement.
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Start off with 1 set of 10 repetitions.
4 – Banded Side Squat
The Resistance Band Side Squat is a lower body exercise that strengthens your outer thighs along with your glutes and quadriceps. If you know how to do a basic squat, then it’s time to grab a band and get a little more bang for your buck. Adding a lateral motion with the band allows you to simultaneously target the outer thighs.
Anchor your band to a low stable surface. Begin in an upright standing position with the other end of the tubing wrapped around your hips. Stand with your feet hip-width apart, keeping the anchor point at your side. Take a big step to the side with one foot, then hinge from your knees and hips to lower into a squat position. Step back to the starting position and repeat the movement.
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Start off with 1 set of 5 repetitions on each side.
Give those exercises a try the next time you are on the go and feel free to share your feedback with our team. Keep in mind, the thicker the resistance band, the greater the tension, which allows you to naturally increase the intensity of your workout as you gain strength. Do not use too much resistance initially. It is far more important to keep the proper form to correctly target your muscles and decrease any chance of injuries. Resistance bands are the perfect way to incorporate strength training into your day, anywhere you go.
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