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Resistance Band Workout

Each of these exercises should consist of a light resistance band (if this band feels too easy, you can progress to medium and heavy bands) while doing one set of 8-12 repetitions approx 2-3 days per week.

Rest for a day in between each workout.

Before commencing these exercises you should:

• Warm up with about 5-10 minutes of cardio
• Drink lots of water and have a water bottle handy when doing these exercises
• Do workout along side cardio for best results

The Workout

Seated Flye - Chest

Sit upright on a seat a place band around the back. With arms horizontal and slightly bent and palms facing towards you, slowly bring the handles of the band into the middle in front of your chest. Slowly return to the start position and repeat 8-12 times.

To increase tension, loop the band around your hands.

Unilateral Flye - Chest

This exercise can be done seating or standing. Attach the band to a sturdy object, such as a banister or door handle at about shoulder height. Hold the handle, keep arm horizontal with a slight bend in the elbow, keeping it at shoulder level and bring the arm into the mid chest area. Return and repeat 8-12 times, then switch and do the same for the other arm.

To increase tension, wrap your hand around the band as this will make it a little more difficult.

Rear Delt - Rear Shoulders / Upper Back

Stand or sit for this exercise and hold the band in front of your chest with arms straight about shoulder width apart. Squeeze the shoulder blades together and pull the band so that arms are nearly horizontal. Return to the start position and repeat 8-12 times.

To increase tension, move your hands closer together, or to decrease tension, move your hands further apart.

Lat Pulls - Back

Sit of stand and hold the bend with straight arms about shoulder width apart overhead. Pull the band and bring the elbows towards the rib cage. Raise back up slowly and repeat 8-12 times.

To increase tension, move your hands closer together, or to decrease tension, move your hands further apart.

Unilateral Lateral Raise - Shoulders

Stand tall and place your feet on one end of the band and hold onto the handle of the other with it by your side. Keep the elbow slightly bent and lift the arm up to shoulder level. Lower it down slowly and repeat 8-12 times and then switch sides.

To decrease tension stand closer to the handle and to increase, stand towards the middle of the band.

Overhead Press - Shoulders

Sit on a seat and place the band underneath or sit on it. Hold the handles with both hands either side of your body with your palms facing upwards. Begin with arms at about 90 degrees and straighten the arms up. Return to 90 degrees and repeat 8-12 times.

To increase tension, loop the band around your hands.

Tricep Extension - Triceps

Stand or sit and attach one end of the tube to a sturdy object. Hold the band with one hand with elbow at 90 degrees behind the head. Straighten the arm above the head and return to start position and repeat 8-12 times. Once one side has been done, switch and do the same on the other side.

To increase tension, hold the band closer in the middle.

Bicep Curls - Biceps

Stand on the middle of the bands and hold the handles with palms facing outwards. Bend the arms and bring the hands towards the shoulders and return slowly. Repeat 8-12 times.

To increase tension, place feet wider apart and to decrease tension, place feet closer together.

Squat - Legs

Stand on the band shoulder width apart and hold the band at half bicep curl. Push bum out and lower to the ground, keeping knees behind toes and pulling on band to add tension. Return to start position and repeat 8-12 times.