Basic Beginner’s Workout with Resistance Bands
This article will provide suggestions for resistance band basic exercises. This simple resistance band workout can be done in the comfort of your home–remember, this or any sample exercise program cannot be implemented correctly without first talking with your doctor to make sure you are cleared to begin a new exercise program.
Begin with a 5-10 minute warm up of light cardio (walking in place, elliptical trainer, etc.)
Beginners: Perform each exercise for 1 set of 15 repetitions, resting when you need to, using enough weight that you can only complete the desired number of repetitions (15). Do this workout 2-3 times a week, taking at least one day of rest between workouts. For best results, combine this workout with regular cardio and a healthy meal plan.
1. Chest Press
Place the band under a bench (securely grounded) or ball and lie face up holding handles in each hand. Begin with elbows bent at 90 degrees and level with shoulders, knuckles facing the ceiling. Contract the chest to push arms up and repeat. Repeat.
Alternate exercise: Pushups
Begin on knees or toes and wrap the band over your back, holding onto the ends with both hands flat on the floor. Loop the band to add tension and bend elbows into pushup.
2. Unilateral Raise
Attach the band to a sturdy object or under your feet (standing). Hold the handle in right hand and wrap the loop around hand to increase tension if needed. Keeping arm straight (elbow slightly bent) at the side of your body, raise your arm away from your body to shoulder level. Return to start and repeat.
3. Rear Delt Fly
Standing or sitting, hold band in the middle, arms straight out in front of you (parallel to the floor), hands several inches apart–adjust hands to change resistance. Squeeze the shoulder blades together and pull band so that arms are out to the sides like an airplane. Return to start and repeat, keeping tension on the band the entire time.
4. Overhead Press
Place band under ball or stand on band holding handles in both hands (neutral position, closed fist, thumbs facing the body). Begin with arms bent at 90 degrees (upper arm from elbow to shoulder parallel to the floor), wrists straight and abs in. Contract the shoulders to straighten arms up overhead and lower back down. Repeat.
5. Tricep Extensions
In this version, band is attached to sturdy object at shoulder level. Sit or stand with left side of the body facing the band and hold the band in the right hand, elbow bent to 90 degrees, forearm behind the head. Keeping the abs tight, contract the triceps to straighten the arm. Return to start and repeat on the other side.
6. Biceps Curls
Stand on the band and hold handles with palms facing out. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. Position your feet wider for more tension. Return to start and repeat.
7. Squats
Stand on the band with feet shoulder-width apart, keeping tension on the band by holding your closed fists in the neutral position at shoulder level. Lower into a squat, keeping knees behind toes. Return to start and repeat.
8. Lunges
Stand with right leg forward, left leg back and band positioned under right leg. Keeping tension on the band, closed fists in the neutral position at shoulder level, lower into a lunge until both knees are at 90 degrees, front knee behind the toe. Return to start and repeat.
