TRAIN IN MOTION WITH A RESISTANCE BAND

Exercise bands, also known as loop bands or mini bands, are versatile tools for strength training and rehabilitation/stabilitazation of muscles and joints.

They’re typically smaller than traditional resistance bands and are often used to add resistance to bodyweight exercises.

Why do we want to add resistance? Strength training (by definition) is a type of physical exercise designed to improve muscular strength and endurance by exerting force against resistance.

Tips for Using Exercise Bands

  • Focus on Control: Exercise bands require good control, especially at the end range of each movement, to maximize effectiveness.

  • Use Multiple Bands: If you need more resistance, you can use multiple bands at once or go up to a higher resistance level. You can also add additional weight such as dumbbell or kettlebell.

  • Incorporate in Circuit Training: Exercise bands are ideal for adding resistance to circuit training routines, allowing you to target multiple muscle groups quickly.

Tips for Success

  • Progress Gradually: Start with lighter bands and gradually increase resistance as you get stronger.

  • Focus on Form: Proper technique is essential, especially with bands, to get the most out of each movement.

  • Rest: Take 1-2 minutes of rest between each set in Program 1 and try to keep the pace up in Program 2 for a more intense workout.

These programs should provide a solid foundation for building strength, stability, and endurance with bands alone!

Here is a program structure to follow:

Strength & Stability with Resistance Bands

Frequency: 3 times a week (e.g., Monday, Wednesday, Friday)
Equipment: resistance bands

Warm-Up

  1. Band Pull-Aparts – 2 sets of 15 reps

  2. Bodyweight Squats – 2 sets of 15 reps

Workout

Upper Body

  1. Plank Lateral Hand – 3 sets of 12 reps each direction

  2. Lateral Band walk (on wrists) – 3 sets of 12 reps

  3. Bear Crawl Hold – 2 sets of 15 reps

Lower Body

  1. Squats with Band – 3 sets of 15 reps

  2. Monster Walks – 3 sets of 15 steps each direction

  3. Glute Bridges – 3 sets of 20 reps

  4. Clam Shells– 3 sets of 10 reps each leg

Core

  1. Banded Bicycle knee tucks – 2 sets of 12 reps each side

  2. Bus Drivers – 2 sets of 15 reps

Cool Down

  • Cat-Cow Stretch – 1 minute

  • Hamstring Stretch – 1 minute per leg

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