Get In Shape With Resistance Band Training: The 30 Best Resistance Band Workouts and Exercises That Will Sculpt and Tone Your Body At Home (Get In Shape Workout Routines and Exercises Book 4) Read online

  11. Karate Kid

  Resistance Band: Flat

  Targets: Legs, Back, and Shoulders

  Hold the band at chest height. The band should be taut when your hands are shoulder-width apart. Stand with your feet staggered, right foot in front of the left. Bend your knees and come into lunge. As you lunge, extend your right arm straight overhead, bicep by ear, as you pull your left arm straight down in front of your left hip. When you lunge, be sure your front knee stays over your ankle and that you are going low enough to make your front thigh parallel with the ground.

  Slowly bring yourself back to the starting position. Do all of your reps on one side before switching sides to complete 1 set.

  12. Overhead Press

  Resistance Band: Tube with Handles

  Targets: Shoulders

  Secure the center of the resistance band at waist-height. Stand facing away from the anchor, taking a handle into each hand. Bring your hands to shoulder-height with your feet staggered one in front of the other and knees slightly bent. The band should be taut in this position. Press your arms straight overhead, palms facing forward. Keep your arms as close as you can to your body as you do so.

  Lower your arms back down to the starting position to finish 1 rep.

  13. Cobra Pull

  Resistance Band: Tube with Handles

  Targets: Back and Shoulders

  Anchor the center of your band a foot or two off of the ground (about knee height). Lie down on your stomach, head facing away from the anchor, legs together and tops of the feet on the ground. With a handle in each hand, lift your upper body off of the ground with your arms extended straight in front of you, several inches off the ground and palms down. In this position, the tube should be taut. Your hips, legs, and feet should remain on the ground throughout the entire exercise.

  Return to the starting position, lying flat on your stomach and arms resting on the ground with elbows bent, before starting the next rep.

  14. Standing Twist

  Resistance Band: Tube with Handles

  Targets: Core

  Secure the band at head height or higher. Stand so that your right side is facing the anchor and with your feet slightly wider than hip-width apart. Bring your hands together, holding a handle in each hand. Extend your arms straight up towards the anchor – the band should be taut in this position. Pivoting on your right foot, twist to the left side extending your arms straight across your body. With straight arms, bring both hands to your left hip.

  Return to your starting position slowly. Repeat all of your reps on one side before switching sides to finish 1 set.

  15. Seated Twist

  Resistance Band: Tube with Handles

  Targets: Biceps, Triceps, Core, and Back

  Anchor the center of the band a few feet off the ground. Sit down on the ground with knees bent and your right side facing the anchor a foot or two away. Grab both handles with the right hand, elbow bent. Twist to your left and touch your right hand to the ground by your left hip. Use your left hand as a support behind you to help keep your back straight. Make sure your feet stay on the ground throughout the exercise. Slowly twist back to the starting position.

  Repeat all of your reps on 1 side before turning to sit the other way and finishing the set.

  16. Muscle Beach

  Resistance Band: Tube with Handles

  Targets: Back and Shoulders

  Anchor the center of the band at about chest height. Stand with your feet hip width apart and knees slightly bent. Take a handle into each hand and extend your arms straight out in front of you, palms down. Bend the elbows and pull both arms in towards your chest. Raise the elbows to the side so that your upper arms are level with the ground. Rotating from the shoulder, move the right arm so that it stays at a 90-degree angle while bringing the palm to face the anchor in front of you.

  Lower that hand back to the original position and repeat with the other arm to finish 1 rep.

  17. Bicep Curl Lunge

  Resistance Band: Flat

  Targets: Legs, Glutes, and Biceps

  Stand with your feet staggered several feet apart, right foot in front. Your toes should be pointing forward and the center of the band under your right foot. Hold the ends of the band in each hand, making sure that the band is taut when your arms are straight at your side. Keeping your feet where they are, lunge forward by bending your right knee to a 90-degree angle and lowering your left knee towards the ground. As you lunge, curl your arms by bending your elbows. Bring your hands towards your chest while keeping the elbows close to the body.

  Stay in the lunge position for all of the reps – complete all of your reps on one side before switching sides to finish 1 set.

  18. Banded Bicycle

  Resistance Band: Tube with Handles

  Targets: Shoulders, Triceps, and Core

  Find an anchor for the center of the band a few feet off of the ground. Lie down on your back facing away from the anchor with knees bent. Hold a handle in each hand. Pulse the arms down straight to your sides with palms down as you crunch up and extend one leg straight out in front of you, several inches off of the ground. As you bend the straightened leg back to the starting position, raise your arms back over your head.

  Repeat with the other leg to finish 1 rep.

  19. Squat Pull Down

  Resistance Band: Tube with Handles

  Targets: Back, Glutes, and Legs

  Secure the center of the tube at door-height. Stand with your feet just wider than shoulder-width apart facing the anchor. Take a handle into each hand with your arms extended straight out in front of you, palms facing down. Come into a squat, keeping the back straight and weight in your heels.

  Come halfway out of the squat keeping your knees still slightly bent. As you do so, bring your arms straight at your sides, palms facing your body. This is 1 rep.

  20. Triceps Press

  Resistance Band: Tube with Handles

  Targets: Triceps

  Anchor the band at door height or higher. Stand a foot or two away from the anchor with feet hip-width apart. Take a handle into each hand and bend your elbows to a 90-degree angle, palms facing down. Lean forward slightly (about 45 degrees) and press your hands down so that your arms become straight.

  Slowly return your hands to the starting position to finish 1 rep.

  21. Short Row

  Resistance Band: Tube with Handles

  Targets: Back

  Secure the center of the band at door-height. Kneel a few feet away from the anchor, knees hip-width apart, facing the anchor. Take a handle into each hand. Pull down on the handles, keeping the elbows close to the body and back straight. Pull as far back as possible until the hands are at the chest. Squeeze the shoulder blades together.

  Hold this position for a breath before slowly bringing your arms straight and back over your head. This is 1 rep.

  22. Side Row

  Resistance Band: Tube with Handles

  Targets: Back, Core, Arms, and Shoulders

  Secure one end of the tube at about knee-height. With the resistance band in your left hand come into a side plank position, placing your right hand flat on the ground directly under your shoulder and stacking the left foot on top of the right with legs straight. Your hips and legs should lift off the ground, leaving only your right hand and your right foot in contact with the floor.

  Extend your left arm out in front of you level with the floor. In this position the band should be taut. Keep the elbow as close to the body as possible as you bring your left hand towards your chest. Return to the starting position to complete 1 rep.

  Do all of your reps on 1 side before switching sides to finish the set.

  If this version of side plank is too difficult, bring your left foot in front of you on the ground to act like a supportive “kickstand.”

  23. Lawn Mower

  Resistance Band: Flat

  Targets: Shoulders and Core

  Start on all fours with your knees hip
width apart. Place the band under your hands so that it is flat on the floor. Leave the left palm flat to anchor the band while you grab the band with your right hand. Keeping both arms straight, lift the right hand off the ground and rotate the torso to the right. Reach your right hand up over your head as high as possible. Slowly return to the starting position.

  Do all of your reps on one side before switching sides to finish 1 set.

  24. The Hundred Core

  Resistance Band: Tube with Handles

  Targets: Core

  Lie down on your back. Place the center of the tube over your feet and grab onto the handles, one in each hand. Lift your feet about a few inches off the ground, heels together and toes apart – your legs should remain straight. Lifting your head and shoulders off of the ground, begin to pulse the arms up and down (arms straight), palms facing the ground.

  Pulse the arms 50 times for 1 set. (The “hundred” comes from counting each half pulse - up and down -, but it’s easier to only count each full pulse.)

  25. T Lift

  Resistance Band: Tube with Handles

  Targets: Triceps, Back, Glutes, and Legs

  Stand on the center of your band with your right foot acting as an anchor. Hold the handle in your left hand. As you lift your left leg up and back, straighten your right arm in front of you, in line with the ground. Reach the left arm straight back at your side, palm facing up. Keep the left leg straight, working to create one straight line from left toes to right fingertips. Slowly lower back down to the starting position.

  Repeat all of your reps on one side before switching sides to complete 1 set.

  26. Diagonal Toe Touch

  Resistance Band: Flat

  Targets: Glutes, Legs, Shoulders, and Back

  Hold the band behind your back. Bring your left hand to the lower back and the right hand straight up over your head. The band should be taut in this position. Stand with your feet wide and toes slightly turning out. Fold forward from the hips, bringing your right hand to the left toe. Keep the legs straight. Return to the starting position with the right arm overhead.

  Do all of your reps on one side before switching sides to finish 1 set.

  27. Pressing Lunge

  Resistance Band: Tube with Handles

  Targets: Legs, Glutes, and Chest

  Secure the center of the band at shoulder height or higher. Face away from the anchor and stagger your feet several feet apart, left foot forward. Hold onto the handles, one in each hand, palms facing the floor. With your legs straight, extend your arms straight out in front of you and level with the floor. As you lunge forward, bend the elbows and allow your hands to come to your chest (if the tube is no longer taut with bent elbows, make adjustments – like standing further away from the anchor – so it is). Straighten the legs and the arms to return to starting position.

  Do all of your reps on one side before switching sides to finish 1 set.

  28. Knockout

  Resistance Band: Tube with Handles

  Targets: Back and Core

  Secure the center of the resistance band at chest height or higher. Standing with your feet hip-width apart, take a handle into each hand. Stagger your feet, left foot a few inches in front of the right. The band should be taut with your arms extended straight out in front of you. Pull the right hand to your waist, bending your elbow, and rotating your torso to that side.

  Come back to center and repeat the punch on the other side to finish 1 rep.

  29. Flying Warrior

  Resistance Band: Tube with Handles

  Targets: Shoulders, Back, Core, Glutes, and Legs

  Stand in a lunge position with your left foot anchoring the center of the tube, both knees bent. Grab the handle with your right hand, placing your left hand on your hip. Shift your weight forward into the left leg and straighten both legs, lifting the right leg into the air and the right arm straight overhead. Try to get your raised leg and arm level with the ground. Lower back to the starting position slowly.

  Do all your reps on one side before switching sides to finish the set.

  30. Band Press

  Resistance Band: Tube with Handles

  Targets: Triceps and Chest

  Lie on your back on top of the center of your band. Bend your knees but keep the soles of your feet on the ground. Take a handle into each of your hands with your palms facing away from you. Allow your elbows and your upper arms to rest on the ground. Press the band up as you extend your arms straight over your body, like you are doing a bench press. Adjust resistance as necessary by doubling the band or tying knots in the end so that the handles are closer to the center.

  With control lower your hands back down to your chest. This is 1 rep.

  EXERCISE INDEX

  Triceps

  Band Wrap Push-Ups

  Triceps Raise

  Triceps Press

  Side Row

  Seated Twist

  Boxer

  Side Reach

  T Lift

  Banded Bicycle

  Band Press

  Biceps

  Rows

  Bicep Curl Lunge

  Rolling Row

  High Low Pull

  Side Row

  Seated Twist

  Side Reach

  Shoulders

  Squat Press

  Karate Kid

  Lawn Mower

  Diagonal Toe Touch

  Overhead Press

  Side Row

  Muscle Beach

  Boxer

  Side Reach

  Flying Warrior

  Banded Bicycle

  Cobra Pull

  Back

  Rows

  Karate Kid

  Rolling Row

  Diagonal Toe Touch

  Squat Pull Down

  Side Row

  Seated Twist

  Knockout

  Short Row

  Muscle Beach

  Boxer

  Flying Warrior

  T Lift

  Cobra Pull

  Chest

  Band Wrap Push-Ups

  Pressing Lunge

  Band Press

  Core

  Band Wrap Push-Ups

  Standing Twist

  Lawn Mower

  Rowing Roll

  The Hundred Core

  High Low Pull

  Side Row

  Seated Twist

  Knockout

  Side Reach

  Flying Warrior

  Banded Bicycle

  Cobra Pull

  Glutes

  Squat Press

  Bicep Curl Lunge

  All-Fours Donkey Kick

  Diagonal Toe Touch

  Open Close

  High Low Pull

  Pressing Lunge

  Squat Pull Down

  Flying Warrior

  T Lift

  Legs

  Squat Press

  Bicep Curl Lunge

  Karate Kid

  Diagonal Toe Touch

  Open Close

  Pressing Lunge

  Squat Pull Down

  Flying Warrior

  T Lift

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