Resistance Band Workout (The 10 Best Band Exercises)

Let’s begin coaching with resistance bands!

Whether or not you bought train bands within the mail from Amazon, or they’ve been sitting in your closet for the reason that 80s, you’ve lastly determined it’s time to discover ways to use the darn issues. 

Both method, you’re in the correct place! 

That’s as a result of we focus on residence exercises. Our Coaches construct {custom} coaching packages for no matter tools you may need obtainable (and even “no tools”).

Need a personalized exercise plan you’ll ACTUALLY do? Study extra:

If in case you have a set of resistance bands, at present we’ll present you easy methods to put them to good use.

Right here’s what we’ll cowl:

It’s time to hitch the Resistance…

…band motion.^[1]

Let’s get began.

The Nerd Health Resistance Band Exercise (With Video Tutorial)

After you watch the video above (that includes Matt Shortis, a lead coach in our 1-on-1 On-line Teaching Program), right here’s a fast recap with the repetitions of the exercise right here:

RESISTANCE BAND WARM-UP:

• 10 Band Over and Backs
• 10 Vertical Band Pull Aparts
• 10 Horizontal Pull Aparts

THE NERD FITNESS RESISTANCE BAND WORKOUT:

• 12 Band Squats
• 10 Overhead Presses
• 12 Band Deadlifts
• 10 Arm Rows (per facet)
• 10 Excessive to Low Band Rows
• 10 Arm Chest Presses (per facet)
• 10 Pallof Presses (per facet)

This Newbie Resistance Band Exercise is what’s referred to as a circuit (you’ll be able to study all about circuit coaching right here). 

That’s only a fancy time period for doing a exercise like so:

• 1 set of train A, go instantly to
• 1 set of train B, go instantly to
• 1 set of train C, and so forth…
• Repeat from the highest!

Your long-term purpose must be to do 3 full circuits again to again for an entire exercise.

In the event you can solely undergo it a couple of times, that’s okay too!

And if it’s essential take a break at any time between units or after a circuit, do it! You do you.

No matter you do, don’t skip your warm-up. Even in case you don’t do the sequence above, be sure to get your coronary heart charge up just a little earlier than leaping in. 

Right here’s one other brief sequence you are able to do to heat up:

Subsequent, let’s go over every transfer lined in our resistance band exercise (and warm-up) intimately.

The ten Finest Resistance Band Workout routines

Right here’s every train lined within the Newbie Resistance Band Exercise: 

#1) BAND OVER AND BACK

1. Seize the band in entrance of you, with each fingers, about shoulder-width aside. Begin at about waist top. 
2. Pull the bands aside.
3. Whereas protecting your arms and elbows straight, elevate upward, ultimately reaching above and over your head.
4. Proceed this movement down your again, protecting your arms as straight as you’ll be able to. 
5. When your shoulders gained’t allow you to come down any additional, reverse the motion and are available all the way in which again to your beginning place.
6. Repeat. 

Tip from Coach Matt: If it’s too tough to maintain your arms straight, loosen and widen your grip on the band so it turns into much less taut. 

#2) OVERHEAD BAND PULL-APART

1. Begin with the band overhead, gripping just a little wider than shoulder-width aside.
2. Convey the band down by slowly pulling aside, pinching the shoulder blades as you go.
3. The arms will sink till about shoulder top.
4. Pause, then slowly rise again up.
5. Repeat.

Tip from Coach Matt: Resist the urge to have the resistance band “snap” you again up. Do that by slowly controlling the motion. 

#3) HORIZONTAL BAND PULL APART

1. Seize the resistance band about shoulder-width aside and place it proper in entrance of you, about chest top. 
2. Pull the band aside, pinching your shoulder blades again as you go. 
3. Slowly reverse to your beginning place.
4. Repeat. 

Tip from Coach Matt: Ensure you get up straight throughout this motion. Over time this train will assist enhance your posture. 

#4) BAND SQUATS

1. Step on the band, about shoulder-width aside. 
2. Pull the resistance band up so the highest reaches above your shoulder, with the band resting on the again of your arm.
3. Full a squat, by having your hips push again whereas your chest stays up. 
4. Reverse the motion to return again down, ensuring to maintain your heels down.
5. Repeat.

Tip from Coach Matt: If this appears too simple, you may use two train bands, growing the resistance. 

#5) BAND OVERHEAD PRESS

1. Step on the band, about shoulder-width aside. 
2. Pull the resistance band up so the highest reaches above your shoulder, with the band resting on the again of your arm (similar to in your band squat).
3. Whereas holding the band with palms confronted ahead, press your arms upward as you’d in a standard overhead press. Maintain your imaginative and prescient ahead through the press.
4. Reverse to deliver the band again down.
5. Repeat.

Tip from Coach Matt: Get up straight and push up as tall as you’ll be able to. Attain excessive through the motion and attempt to take up house. 

#6) BAND DEADLIFT

1. Step on the band, about shoulder-width aside. 
2. Push your hips again to decrease and seize the band. Your palms must be going through one another and your shins must be largely vertical.
3. Whereas holding the band, hinge your hips ahead such as you would in a standard deadlift to face up.
4. When standing, push your hips again, decreasing again down.
5. Repeat.

Tip from Coach Matt: Ensure you pull along with your arms through the motion, which can interact your again. 

#7) BAND ONE-ARM ROW

1. Anchor your band on a sturdy door or pole.
2. Stand in 1 / 4 squat place and place the non-pulling arm throughout your decrease chest for assist. 
3. With the opposite arm, pull the band again till your elbow reaches the facet of your torso. Don’t flare out your arm through the motion, as a substitute, maintain it tucked alongside your obliques. 
4. Slowly launch the band again to your beginning place.
5. Repeat.

Tip from Coach Matt: Maintain your chest up and tall. You need the band to drag along with your arm, not your whole physique (resist the urge to rotate your torso). 

#8) HIGH TO LOW BAND ROW

1. Anchor your band to a pull-up bar or the highest of a sturdy door.
2. Sit on the ground, along with your legs flared out. Lean again ever so barely and seize the resistance band with each fingers (it ought to have just a little little bit of stress on the prime of the motion).
3. To drag the band down, drive each elbows again in direction of your torso. 
4. Reverse the motion to launch stress within the band.
5. Repeat. 

Tip from Coach Matt: Maintain your chest up, in direction of the anchor level of the resistance band. 

#9) SINGLE-ARM BAND CHEST PRESS

1. Anchor your band to a sturdy door or a structurally sound pole.
2. Start with one leg in entrance (the alternative of the facet you’re pushing with), then seize the band with one arm. 
3. Begin along with your elbow near your torso and push your arm ahead. You’ll rotate your torso just a little to finish the motion.
4. To reverse, slowly pull your elbow again to its beginning place.
5. Repeat.

Tip from Coach Matt: Be certain that the band has some stress in it through the begin. You need resistance from the band throughout all the motion. 

#10) PALLOF PRESS

1. Anchor your band to a sturdy door or a structurally sound pole.
2. Have the facet of your physique face your anchor, then pull the band in entrance of you till you have got some stress. 
3. Holding the band with each fingers from the middle of your chest, push straight out. Fake there’s an arrow coming immediately out of your chest, just like the Care-Bear Stare.  
4. When returning, maintain your elbows down and to your facet.
5. Repeat.

Tip from Coach Matt: The purpose of this train is to really feel it alongside the obliques (facet torso), so be sure there’s sufficient stress within the band throughout all the motion. 

What Are the Finest Resistance Bands? (Varieties and Product Advice)

Within the Resistance Band Exercise above, Coach Matt confirmed you easy methods to deal with two varieties of resistance bands: loop bands and tube bands.

Let’s go over these and different resistance bands you might come throughout.

#1) Loop Bands

Very similar to the title would recommend, loop resistance bands consist of 1 single band shaped in a loop.

They don’t have handles and are extra strap-like than chord-like.

Not solely can you employ these within the workouts lined above however it’s also possible to use them to assist carry out body weight workouts like assisted pull-ups or assisted body weight dips.

You possibly can try our information The 42 Finest Body weight Workout routines for extra on this matter. 

For buy, Grebest has a loop band that isn’t too shabby.

#2) Tube Bands

Tube resistance bands will typically have handles or carabiners on the finish (which you’ll be able to connect a deal with or anchor to). You may also hear these referred to as “match tubes.”

As Coach Matt confirmed you, each train in our Resistance Band Exercise could be executed with a tube band, in order that they’re very best for creating a house gymnasium. 

The opposite cool factor about these bands: you’ll be able to connect two of them to the identical anchor and deal with, growing the quantity of resistance. There’s actually nothing stopping you from doing a 3rd band both, which implies they’ll actually assist enhance your power. 

#3) Mini-Bands (Circle Bands)

Mini-bands are like loop bands, however smaller, thinner, and wider. 

They’re typically used for lateral actions, by putting them above your knees or ankles.

This gives extra resistance to the motion, additional activating your hips and glutes.

Rogue carries some tube bands that a few of our coaches use.

#4) Remedy Bands

Remedy bands are lengthy (as much as 6 or 7 ft) and skinny, nearly like a sheet.

They don’t loop, though they are often tied collectively to type a loop.

Just like the title would recommend, remedy bands are sometimes present in rehabilitation facilities, used to assist strengthen muscle after somebody has gone by means of an harm.

They’re usually “gentle” on the resistance provided, making them very best for somebody on the lookout for a low-impact train.

Remedy bands provided by Hoocan are fairly first rate and could be discovered on Amzon. 

#5) Determine 8 Bands

No shock right here: these bands appear to be a determine 8, with handles on prime and backside.

These bands are nice for lots of the pull-apart workouts we lined earlier, and will also be used just like the mini-bands to activate your hips and glutes, by putting every leg by means of one of many loops. 

SPRI has some bands you will discover on Amazon. 

How you can Use Resistance Bands (5 Suggestions and Tips)

Let’s focus on a couple of suggestions so you’ll be able to take advantage of your resistance band exercise.

#1) Don’t use the band in case you discover cracks or tears.

Severely, simply purchase one other one. You do not need a resistance band snapping on you whereas in use.

#2) In the event you want extra resistance, add one other band.

The tube resistance bands with carabiners are nice for this as a result of you’ll be able to just about at all times add one other band between your deal with and anchor.

#3) When anchoring your bands to a door, be sure the door pulls away from you.

You don’t wish to unintentionally pressure the door open, which may end in harm or damage emotions.

#4) Keep band stress all through the train.

When beginning each train lined right here, you need just a little stress at the beginning of the motion. This can assist maintain your muscle groups engaged throughout all the train.

#5) Watch out what you anchor your bands to.

Whereas a band might match round a tree, the tough floor may put on down your band, inflicting it to snap. Examine the floor, and in case your bands include anchors, use these.

How you can Do Assisted Workout routines with a Resistance Band

Within the video above, Coach Matt walks you thru utilizing a resistance band to do pull-ups.

It’s not the one train the place a band may show useful.

Listed here are some “assisted” workouts the place a resistance band might show useful:

#1) Assisted Dips:

#2) Assisted Chin-ups:

Identical to the pull-up above, however your palms face you.

Can You Lose Weight With Resistance Bands? (Weight Loss 101)

In the event you’re attempting to shed extra pounds, a couple of resistance bands and the exercise routine above may be an ideal a part of the plan.

The opposite a part of the plan must be your vitamin!

As we lay out in our Teaching Program, all through Nerd Health Prime, and our huge information on “Wholesome Consuming,” we consider that vitamin is 80-90% of the equation for weight reduction.

No joke.

It’s by far the largest issue for achievement.

So will you shed extra pounds coaching with resistance bands?

Perhaps!

In the event you repair your weight loss program AND start to include our resistance band routine a couple of occasions per week, you’ll end up constructing muscle, shedding fats, and getting stronger!

So how do you repair your weight loss program?

Nice query.

Whether or not you select to comply with a Keto Food plan, Paleo Food plan, Mediterranean Food plan, or one thing like Intermittent Fasting, the perfect path will probably be as much as your objectives, your state of affairs, and your habits.

Listed here are some fundamental suggestions although (as we cowl in The 5 Guidelines of Weight Loss):

1. In case your purpose is weight reduction, it’s important to eat lower than you burn every day. This may be by means of consuming much less and burning extra (from the resistance band exercise above)
2. Processed meals and junk meals make it actually robust to shed extra pounds: They’ve numerous energy and carbs, low dietary worth, don’t fill you up, and trigger you to overeat.
3. Greens are your mates. In the event you don’t like veggies, right here’s easy methods to make greens style good.
4. Liquid energy are sabotaging your efforts. Soda, juice, sports activities drinks: they’re all just about high-calorie sugar water with minimal dietary worth. Get your caffeine from black espresso or tea, fizzy-drink repair from glowing water.
5. Eat extra protein! Protein helps rebuild muscle and will help you keep beneath your calorie restrict as a result of it’s satiating and filling. Right here’s precisely how a lot protein you ought to be consuming day by day.

These suggestions ought to get you began, however if you’d like extra particular instruction and steering, try the NF Teaching Program – Your Coach will construct a routine tailor-made to your particular person wants and what tools you have got obtainable:

A Nerd Health Coach can information your weight reduction journey! Study extra right here.

When Ought to I Do a Resistance Band Exercise? (Subsequent Steps)

The one query left to reply right here is that this: when must you do your resistance band exercise?

As I focus on in our information, How you can Construct Your Personal Exercise Routine, I usually advocate newbies full a full-body exercise two to a few occasions per week.

Once we say “full-body,” we wish a sequence that may hit the next:

• Quads (entrance of your legs): the band squats have you ever lined right here.
• Butt and hamstrings (again of your legs): the band deadlifts will hit this muscle group.
• Chest, shoulders, and triceps: (“push” muscle groups): your chest press and pallof press will interact your push muscle groups. 
• Again, biceps, and grip ( “pull” muscle groups): the entire band rows will practice your again and biceps.
• Core (abdominals and decrease again): The pallof press is de facto going to problem your core (attempt it in case you don’t consider me).

As you see, the Resistance Band Exercise covers all these, so be at liberty to run by means of this sequence a couple of occasions per week. Simply be sure to don’t practice on consecutive days (you construct muscle whereas resting). 

In your “relaxation days,” you’ll be able to look into performing some energetic restoration, yoga, or enjoyable motion.

In the event you can solely get your self to work out as soon as per week, that’s okay! Let that develop into regular, then we will brainstorm methods to squeeze in an additional day. 

Constructing the behavior of figuring out is our purpose at present. We will fear about maximizing “gainz” down the street. 

Don’t get me improper, I’m all about maximizing gainz. 

Now the one factor left to do is begin!

Listed here are some choices for subsequent steps with Nerd Health: 

Choice #1) If you would like an expert coach in your pocket, who can do video type checks, present suggestions, and regulate your exercises based mostly on the tools you have got obtainable, try our 1-on-1 On-line Teaching Program! 

For instance, let’s say you end up caught indoors throughout a pandemic, and also you need someone to custom-build you a exercise program based mostly on the tools and furnishings you have got. That’s the place a web-based coach is a game-changer! 

Personally, I’ve been working with the identical on-line coach since 2015 and it’s modified my life. You possibly can study extra by clicking on the field under: 

Our teaching program modifications lives. Learn the way!

Choice #2) If you would like an actual roadmap for getting match, try NF Journey. Our enjoyable habit-building app helps you train extra ceaselessly, eat more healthy, and stage up your life (actually).

Plus, we’ve Missions particularly designed that can assist you practice along with your resistance bands!

Attempt your free trial proper right here:

Choice #3) Change into a part of the Riot! We’d like good folks such as you in our group, the Nerd Health Riot.

Join within the field under to enlist and get our Insurgent Starter Equipment, which incorporates all of our “work out from residence” guides.

Alright, I wish to hear from you and your expertise with Train Bands! 

Do you rock resistance bands in your exercise?

Any band workouts that I’m lacking?

Any product suggestions that have to be shared?

Let me know within the feedback!

-Steve

P.S. If you’re attempting to remain at residence, try:

P.P.S. As a result of I’ve to:

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PHOTO SOURCE: Loop Bands, Tube Bands, Mini-bands, Remedy Bands, Determine 8, The street to rehabilitation, Train with bands, Train and sun shades, Residence Candy Residence, Sundown. 

GIF SOURCE: Mini-Band,