Fit Tip: Resistance Band Home Workout

Posted On Nov 24, 2020 By Lisa Traugott

A woman performing a resistance band front raise.

With flu season and covid-19 spiking right now, a lot of gyms are temporarily closing down again. This workout can be done at home and only requires an open resistance band.

Bands come in different widths. The thicker the width the more resistance it gives and the harder it is to use. You might want to buy a range of bands so you can progress as you get stronger.

Using bands can feel a little weird when you’re starting. The key is to make sure you control the tension and the speed of your movements so you don’t snap the bands at the end of each rep.

There are lots of benefits to including resistance bands as part of your regular workout rotation. They help you build strength, improve mobility and recruit your stabilizing muscles to help you build core strength along with the primary muscle group being worked. They also give you a break from the monotony of exercise machines and as an added benefit they are lightweight and portable so you can take them if you are travelling.

Now, to the workout!

Exercise Sets Reps Rest
Warm up 1 5 minutes Cardio
Seated Rows with Band 4 12 30 seconds
Lateral Raise with Band 3 8 each side 30 seconds
Resistance Band Shoulder Press 4 12 30 seconds
Bicep Curls with Band 4 15 30 seconds
Upright Rows with Band 3 12 30 seconds
Cool down 1 5 minutes Cardio

Seated Rows with Resistance Band

  • Sit on the floor with legs straight out in front of you.
  • Holding resistance band handles, place the center of the band around your feet, then wrap each end inside and around each foot one more time to make a loop on each foot.
  • Sit tall with abs tights and hold handles in front of you with elbows bent next to your side.
  • Pull the handles back until they are next to your side and elbows are behind you. Slowly release.

Lateral Raise with Band

  • Stand with your feet together in on end of the loop.
  • Hold the ends of the band, letting the handles hang straight down with your palms facing each other.
  • Keeping your torso in place, raise your arms out straight by your sides.
  • Pause, then slowly return to the start.

Resistance Band Shoulder Press

  • Stand with your feet together in on end of the loop.
  • Grab the other end and bring it up to your chest level with palms facing up.
  • Keep a straight posture and look up slightly.
  • Push upwards until your elbows are locked out, then return slowly to the starting position.

Resistance Band Bicep Curls

  • Stand with both feet on resistance band holding handles long next to your sides with palms facing forward.
  • Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to our sides.
  • Slowly release arms back down to starting position.

Upright Rows with Resistance Band

  • Holding resistance band handles, place the center of the band under your feet
  • Pull the handles up until they are next to your ears and elbows are above your head. Slowly release.
  • Repeat

As this workout focuses on your upper body make sure to take your time. Also make sure you choose a band width with the right resistance so you can maintain proper form. Be healthy!


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