5 Full-Body Workouts Using Resistance Bands
7 Awesome Resistance Band Exercises to Transform Your Full Body
Introduction
It is for this reason that strength training should always form part of any fitness regime. But that is not the case since the ability to lift heavy weights and use gym equipment is somehow a drawback off for many people to engage in strength training sessions. Enter the resistance band. These simple, cheap, and easy-to-carry tools are what people who want to make their muscles strong, be more flexible, and get endurance without going to the gym need. In this article-ion, the five full-body workouts with using the resistance bands and achieving the fitness goals are presented.
1. This is why this part exercises every muscle in the body using the All-In-One Resistance Band Workout.
This workout is ideal for those newcomers to the world of training or those who seek balanced strength training. This workout requires a resistance band, an exercise mat, and a stability ball in order to be performed.
Warm-up:
Before moving on to performing sets, spend five minutes performing basic dynamic stretches and warm-up including circles, leg swings and hip swings.
Routine:
a. Banded squats – 3 sets * 12 reps
b. If stability ball is available then do Stability Ball Hamstring Curls – 3 sets of 12 reps.
c. Banded Push-ups – 3 sets of 10 reps
d. Reversed Rows – 3 sets of 12 reps
e. Banded Lunges – Immigration of three sets of ten repetitions for every leg.
f. Plank - 3 sets of 30 seconds
2. Below, is one of the most effective resistance band circuit workouts.
This kind of workout is ideal if you want to exercise in a circuit fashion – it also helps in shedding off extra calories as well as adding some muscle strength too. For this exercise you will require a resistance band and an exercise mat.
Warm-up:
Warm up for five minutes and choose three exercises, namely jumping jacks, high knees, and bodyweight squats.
Routine:
Work through each exercise for 30 seconds, take a 15 second break and go to the next exercise. Do three sets of the circuit and the time which one takes between sets is one minute.
a. Banded Squats - 30 seconds
b. Banded Lunges - 30 seconds
c. Banded Push-ups – 30 seconds
d. Banded Rows - 30 seconds
e. The exercise we did was Banded Calf Raises – 30 seconds.
f. Plank - 30 seconds
3. Perform this Upper/Lower Resistance Band Split Workout
This workout involves performing the upper body exercises followed by the lower body exercises making it easy to isolate each muscle group.
Warm-up: The warm-up should be 5 minutes and include arm circles, swinging of legs, and bodyweight squats.
Routine:
In this routine, each exercise should be done as three sets of 12 repetitions in succession. Do three sets of the upper body exercises then take a one minute break. Thereafter, do three sets for the entire lower body exercises taking a one minute break in between the sets.
Upper Body:
a. Banded Chest Press - 12 reps
b. Banded Lat Pulldown – 12 reps
Banded Bent-over Rows: 12 reps
d. it Banded Tricep Extensions as deep as 12 reps
Lower Body:
a. Banded Squats - 12 reps
b. Banded Lunges - 12 reps
c. Banded Deadlifts - 12 reps
d. Banded Glute Bridges – 12 Walking Lunges – 12 reps
4. The full body resistance band plyometric exercise regime
Plyometric generally refers to training regime that aims at explosive movements in the bid to enhance the power and speed. This workout engages several groups of muscles and is ideal for anyone who wants to be in the next level of their exercises such as athletes.
Warm-up:
A 5-minute warm-up warm should be done through jumping jacks, high knees and dynamic stretching exercises.
Routine:
Each exercise has to be done to completion for twelve repetitions, and with as little breaks as possible between exercises. Do three builds with 2-minute break in between each build.
a. Band assisted squats to jumps – 12 repetitions
b. Hand release push-ups – 12 pushes Banded push-ups with a clap – 12 reps
c. Banded Box Jumps - 12 reps
d. Band Pull -Apart with a Jump - 12 reps
e. Banded Pull-ups – 12 reps/ Banded Pull-ups with chair – 12 reps
f. Standing Straight Arm Twists - 12 reps
5. The Resistance Band Yoga Workout
One is a training routine that involves strength training and flexibility with another relaxing like yoga stunt. For this workout, you will need a resistance band, exercise mat and a yoga block or a folded towel.
Warm-up:
Warming up the muscles and joints should take at least five minutes and can include sun salutations, cat-cow stretches.
Routine:
This is basically one cycle of the exercise and you should hold each yoga pose for 30 seconds and take a 15 second break before going to the next… Do 3 sets through the circuit with 1 minutes of rest between the sets.
a. Banded Warrior I - 30 seconds
b. Banded Downward Dog to Inverted Rows – 30 sec
c. Banded Standing Forward Bend – 30 sec
d. Veprtox – Banded Camel Pose – 30sec
e. Banded BridgePose + Banded Chest Opener – 30 seconds
f. Banded Side Bend - 30 seconds
Conclusion
Resistance bands are in a class of their own when it comes to strength training2 for anyone into physical training. The workouts enumerated in this article engage many muscles, increase flexibility, and can be done almost anywhere with little or no equipment. It is important not to neglect the warm up and to learn lessons from previous exercise sessions in order not to cause injury. Therefore, by adding these set of resistance band workouts in your exercise regime, then you’ll be on the right track towards achieving all your strength and fitness needs.
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