If you’re on a tight budget or you haven’t got the space for a full blown home gym then resistance bands are the answer.
With different intensities right at your finger tips, these easy to store power houses can get you started.
So we’re going to take you through a full-body workout that you can do with even just one resistance band to start.
Grab those resistance bands because it’s time to sweat.
Some tips before we get into it though!
- Get clearance from your doctor
- Make sure you have enough room
- Stay hydrated
- Listen to your body
- Don’t forget to warm up and cool down
- If any movements cause pain, stop right away! (There’s no such thing as no pain, no gain)
Here we go!
Squats – Lower Body (Quads)
Bent-Over Single Arm Rows – Back
Romanian Deadlifts – Lower Body (Hamstrings + Glutes)
**It’s common to think of a deadlift as an up and down exercise. However, with RDLs, it can be helpful to think of it as a back and forth! Push your bum back and pull yourself forward into an upright position.
Only push back until you feel the stretch in your hamstrings. That’s your cue to return to the starting position.
Push Up (Band Resisted) – Chest
**Remember, these are push ups so your starting position should be with your chest to the ground.
Seated Band Shoulder Press
** With any overhead movement, make sure your ribs remain tucked at all times. Flaring your ribcage puts unnecessary pressure on your lower back and puts you at greater risk for injury.
Make sure your core is engaged and neck is relaxed.
Biceps Curl
Triceps Pressdown
** For the triceps pressdown you will need an anchor for your band. A sturdy railing is your best bet.
High Band Crunch – Core
** As with the triceps pressdown, you will need a sturdy anchor around which you can tie your band. Do not choose an anchor point that can move or risks something falling on top of you.
Sets + Reps
If you’ve never worked out before start slow. Generally working within 3-4 sets and 10-12 reps is a good place to start. Once things start to feel easy, it’s time to move up to the next band intensity.
Ultimately
It doesn’t take a lot to get in a good workout, especially at home. A few good quality pieces and consistency are all it takes. When investing in resistance bands, we particularly love monster/pull up bands or tube bands for full body workouts. You learn more about why in one of our previous blogs on bands here.
If you are lucky enough to have a full gym set up at home, you can also check out our full-body dumbbell workout here. This workout is great for fixed weight dumbbells or for adjustable dumbbells.
If you need help figuring out what equipment is right for your home gym don’t hesitate to reach out!
Looking for help with your workouts or need a little extra motivation? Check out Sandbox Fitness & Therapy! Our personal trainers & therapists are here to help, both in-person or virtually.
