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Fitness Band Workouts

Are you traveling or can’t make it to the gym? Grab a resistance band, and try these on-the-go workouts.

Lower Body Exercises

Front squat

  1. Stand on the band, feet shoulder-width apart.
  2. Hold the band on top of your shoulders.
  3. Squat with your chest up, allowing your knees beyond your toes, and stand back up.
  4. Complete eight to 12 reps.

Glute bridge

  1. Tie the band around your legs above your knees.
  2. Lie on your back with your feet on the floor, bending your knees 90 degress.
  3. Raise your hips up until your knees, hips and shoulders align.
  4. Complete 15 to 20 reps.

Back Exercises

Lat pulldown

  1. Anchor the band over your head (over a bar or tree branch, for example), and pull the free ends to your sides.
  2. Kneel so the bands are in front of you with your arms extended overhead.
  3. Pull the band down toward the floor while bending your elbows.
  4. Raise your hands back to starting position when your hands reach your shoulders.
  5. Complete 10 to 12 reps.

Bent-over row

  1. Stand on the band, feet shoulder-width apart.
  2. Keeping your hips back, bend your knees, and lean forward slightly.
  3. With your hands facing outside of your knees and elbows bent, pull the band up toward your hips.
  4. Complete 10 to 12 reps.

Chest Exercises

Push-ups

  1. Place the band across your upper back, and pull handles forward.
  2. Get in plank position, and hold the handles on the floor.
  3. Push up until your arms fully extend, and lower them back down to the floor.
  4. Complete five to 20 reps.

Standing chest press

  1. Place the band around a sturdy support (such as a vertical pole or column), about chest high.
  2. Hold each handle with your back to the band, hands at chest height.
  3. Step forward with palms facing down, press the band straight out in front of you and extend your arms fully.
  4. Complete 12 to 15 reps.

Shoulder Exercises

Overhead press

  1. Stand on the band, feet shoulder-width apart.
  2. With hands at shoulder level and palms facing each other, hold each handle.
  3. Press straight up, extending your arms and moving your palms forward.
  4. Lower your arms back down.
  5. Complete eight to 10 reps.

Lateral raise

  1. Stand on the band, feet shoulder-width apart.
  2. With your arms down by your sides and palms facing in, hold each handle.
  3. Raise your arms straight out to both sides until they are shoulder level with a slight bend in your elbows.
  4. Lower your arms back down.
  5. Complete eight to 10 reps.

Arms Exercises

Standing biceps curl

  1. Stand on the band, feet shoulder-width apart.
  2. With your arms down by your sides and palms facing in front of you, hold each handle.
  3. Bend at the elbow, and pull your arms up toward your shoulders.
  4. Lower your arms back down.
  5. Complete 12 to 15 reps.

Triceps kickback

  1. Stand on the band with your front foot in a forward lunge position.
  2. With your arms down by your sides and palms facing behind you, hold each handle.
  3. Keeping your elbows by your sides, bend until your forearms are parallel to the floor.
  4. Press your arms down until fully extended, and push the band behind your body.
  5. Complete eight to 10 reps.

Core Exercises

Reverse crunch

  1. Place the band around sturdy support low to the ground.
  2. Bend your knees 90 degrees while laying on your back, and wrap the band around the tops of both feet.
  3. Pull your knees toward your shoulders.
  4. Return to starting position.
  5. Complete 12 to 15 reps.

Russian twist

  1. Wrap the center of the band around the bottom of your feet while sitting on the floor with your legs extended.
  2. Hold the handles in each hand.
  3. With knees bending and feet on the floor, lean back at a 45-degree angle.
  4. Bring your left hand across your body and your right hand down to your right hip.
  5. Return to starting position, and rotate left.
  6. Complete 10 to 12 reps on each side.

Workouts from Greatist.

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