Shoulder Raise: Place one foot on the middle of the band, hands hold the handles at
your side. Start by raising your arms up, perpendicular from your body,
until they are shoulder high and palms are facing the ground. Continue
for 12 to 15 reps.
Article updated: 3/30/2010 8:33:11 AM
Resistance Band Routine
Whitney Styles of the Styles Group Fitness Network offers the following regimen.
The resistance band series is a wonderful way to spice up a current workout regimen or an easy way to incorporate some strength into a home workout plan.
A resistance band is essentially like a giant rubber band and can be found at any sporting goods stores or even superstores, like Target and Walmart, for just a few bucks. It’s light, easy to store and travel with, economical, and a great workout when used correctly, making it a great fitness tool for anyone from the marathoner to the fitness novice.
Here is a basic resistance band series that can be incorporated to spice up any home workout, used as a replacement for one of your upper-body strength workouts, packed away when you head out of town this winter, or incorporated into your cardiovascular workout at the gym.
As, with any workout, warm-up for five to ten minutes before starting.
Shoulder Raise
Place one foot on the middle of the band, hands hold the handles at your side. Start by raising your arms up, perpendicular from your body, until they are shoulder high and palms are facing the ground. Continue for 12 to 15 reps.
Bicep Curl
Standing with both feet on the resistance band, hands hold the resitance band at the side of your body, palms facing out. With your elbows at your sides, slowly raise your hands until your plams face your shoulders. Continue for 12 to 15 reps.
Triceps Press
Using that same stablizer, turn around, facing the opposite position from your row. Hold arms straight out from your body, and bend at the elbow 90 degrees. Extend your arm down and way, until it is completely straight. You can do this movement by alternating arms, or moving them at the same time. Repeat 12 to 15 reps.
Resistance Band Row
Find a stable object that you can loop your resistance band around. If you are at the gym, a rack in the weight room would work fine. If you are at home attaching the band to a sturdy table leg, a banister, or even knotting around a door knob will work do. At this point, we want to engage your back. Once you have secured the resistance band, grab the handles and step away a few steps. The further away you step, the harder the movement will become. Squat down, sitting back into an imaginary chair. At this point your arms are extended in front of your, thumbs up, palms together. Slowly “row” back, keeping your elbows and arms as close to your sides as possible. Squeeze your shoulder blades together, hold, and release. Repeat for 12 to 15 reps.
Squat and Press
Part 1: Here is a great way to your legs with an upper-body strengthening movement. Starting with legs shoulder width apart, squat down. When you squat, think about sitting back and down into a chair, making sure your knees never extend beyond your toes. Push up through your heels, until you are back to your standing position.
Part 2: Now, press up with your arms, to the sky. As you press up, think about making your arms into goal posts. Elbow should be at 90 degrees in the starting position, palms facing out. Gradually press up to the ceiling until your thumbs touch one another, above your head. Release back down.
Continue repeating part 1 and part 2 in a series for 12 to 15 reps.
Lunge and Lat Pull Down
Step 1: Start by holding the resistance band over your head, holding the band not at the handles, but in the middle of the band with your hands between 8 and 10 inches apart. Now, lunge forward. Take a large step, extending one leg out, and dropping your back leg down nearly to the ground. When you lunge, your body should be straight up, shoulders over your hips, hips in line with your back leg’s knee.
Step 2: Pull the resistance band, keeping your arms straight, pulling down behind your head until the band touches the back of your neck. Release back up to starting position.
Step 3: Push through your heal, and return back to starting standing position.
Repeat 8-12 times each leg.
To complete the workout, repeat the entire resistance band series three times. To make it a total body workout, add some cardiovascular movements to the resistance band strengthening series.
For example, once you complete the first set (remember, you are doing three) jump on a cardio machine at the gym for 5-10 minutes. If you are at home, jump rope or do jumping jacks for 2-5 minutes.
Article first appeared in SBQ Issue #12, January/February | 2010
