Free Resistance Band Workout

Have you ever wondered if you should invest in a set of resistance bands?  Are you new to resistance training and don't know what to do with them?  Are you an experienced weight lifter and think they're of no use to you?

There are many benefits to getting yourself a set of resistance bands! If you're new, they're easy to use and easy to learn. If you're advanced, they can complement your routine for more gains! This is just a short list of benefits, but believe me, they are worth the small investment!

• They come in all levels of resistance
• The level of resistance is easily adjustable
• Lightweight and portable, perfect for traveling or taking your workouts on the go
• Inexpensive compared to weights and machines
• Super versatile to work pretty much every body part
• They provide the opposite resistance as free weights, which gives a different stimulus to your muscles for more advanced lifters
• Most come with detachable handles, ankle straps and door anchors, perfect for at home workouts when you can't make it to the gym OR are still new to resistance training and want to ease your way into it
• They can be used for rehabilitation, flexibility and mobility training
• They may help the quality of each repetition by keeping your muscles under constant tension
• They can help recruit and strengthen your stabilizer muscles, which can in turn prevent injuries, improve posture and decrease pain
• Perfect for beginners

Here’s a sample beginner resistance band workout you can try!  This can be completed as a circuit (one set of each exercise in a row, then repeat) OR horizontally loaded (all sets of an exercise before moving onto the next) OR even performed one set now and one or more sets later!

Choose the number of sets and repetitions based on your ability level and how much time you have. More advanced lifters may do 3 sets of 15, whereas a beginner may want to start with 1 set of 8.

Make sure to choose the right weight band for each move. For example, if you decide to complete 10 repetitions, you should be able to complete all 10 with correct form, but not many more than 10. If you can't do 10 with perfect form, use a lighter weight. If you can easily perform 15 or more repetitions, use a heavier weight! If you can't find a light enough band for the shoulder presses, try using full water bottles or any other cylindrical items you may have two of at home.

I hope you get a chance to give this a go. Hopefully, it will kick start you on your journey or get you back on track after an exercise hiatus!

Complete 1 – 3 sets of 8 – 15 repetitions of each exercise:
~ Band or Body Weight Squats
~ Band or Knee Push Ups
~ Standing Band Rows
~ Band or Water Bottle Shoulder Press
~ Band Biceps Curls
~ Band Overhead Triceps Extensions
~ Crunches