Try this seven-move resistance band home workout for a full-body blitz…
When you don’t have barbells, dumbbells or kettlebells to hand, a resistance band home workout can fire up your muscles, helping to tone and strengthen your entire body. Even if you do have other kit, resistance band exercises like this have a useful place in any man’s fitness regime.
Resistance bands may not seem like they’ll do much, but research has found that they actually provide similar strength gains to weight machines and dumbbells, which is pretty impressive for an elasticated band. So don’t knock ’em till you try ’em.
The beauty of resistance bands is that, despite their simplicity, you’re in control of the resistance level. By increasing the tension, you can increase how challenging each exercise is. The thickness of the band will also influence how much resistance it provides: thicker bands offer far more resistance than thinner ones.
Resistance bands are also portable and inexpensive, plus they’re ideal for anyone returning to exercise post-injury. So no matter where you are – at home, on holiday or on the move – there’s zero excuse not to work out.
Personal trainer and Represent 247 head coach Jake Dearden has put together a seven-move resistance band home workout that’ll test your lower body, upper body and core. Warm up with some mobility moves and dynamic stretches before following the recommended reps and sets for the below exercises.
Resistance Band Home Workout
- Banded Good Morning
- Banded Squat
- Banded Reverse Lunge
- Banded Single-Arm Shoulder Press
- Banded Bent-Over Row
- Banded Push-Up
- Banded Biceps Curl
(Read on for full instructions…)
Banded Good Morning
- Reps: 8-10
- Rest: 45 secs
- Sets: 3
- Place the band around your neck, ensuring it’s resting on your trapezius (traps).
- Stand on the other end of the band.
- From a standing position, hinge at the hips, sending your bum back, while keeping your back straight and your core tight.
- Once you feel tension in the hamstrings, drive your hips forward to stand back up.
Banded Squat
- Reps: 8-10
- Rest: 45 secs
- Sets: 3
- Place the band around your neck, ensuring it’s resting on your traps.
- Stand on the other end of the band.
- From a standing position, squat down until your hips are parallel with your knees and then stand back up, pushing up through your heels.
Banded Reverse Lunge
- Reps: 8-10
- Rest: 45 secs
- Sets: 3
- Place the band around your neck, ensuring it’s resting on your traps.
- Stand on the other end of the band.
- From a standing position, lunge one foot back, keeping your back straight and your core tight.
- Once your back knee is almost touching the ground, drive off your front knee and stand back up.
Banded Single-Arm Shoulder Press
- Reps: 8-10
- Rest: 45 secs
- Sets: 3
- Hold one end of the band with one hand and stand with one foot in the middle of the other end.
- From a standing position, press the band overhead.
- Repeat the same number of reps with the other arm.
Banded Bent-Over Row
- Reps: 8-10
- Rest: 45 secs
- Sets: 3
- Hold the band with both hands and stand in the middle of the opposite end.
- From a standing position, bend over, while keeping your back straight and your core tight. This is your starting position.
- Pull the band towards your waist – your hands should be just wider than shoulder-width apart. Then go back to your starting position.
- Repeat.
Banded Push-Up
- Reps: 8-10
- Rest: 45 secs
- Sets: 3
- Hold the band in both hands with the band around your back and shoulders.
- Get into a push up position.
- From here perform a push up with the added resistance.
Banded Bicep Curl
- Reps: 8-10
- Rest: 45 secs
- Sets: 3
- Hold the band with both hands while standing in the middle of the band.
- From a standing position, keeping the elbows in a fixed position in line with the ribs, curl the band up.
- Slowly lower back down.
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