Lifting heavy things is fun, builds muscle, and makes you feel like a baller. But if you can't get your hands on a pair of dumbbells (by choice or otherwise), you can still get a very, very solid strength session on the books with a set of resistance bands.
These stretchy tubes and ribbons improve your muscle endurance, strength, and make your go-to routine even sweatier. Another kind of amazing thing about these stretchy lil suckers is that one band can transition from too easy to too hard (and everything in between, of course) by placing your hands up or down the band, says Kelsey Wells, certified trainer and creator of the SWEAT app’s PWR At Home program (which recently launched 12 MORE weeks of workouts).
Case and freaking point: This 15-minute workout targets your legs, booty, arms, and shoulders...er, uh, your WHOLE DAMN BODY with four moves and one resistance band.
Ready? Let's do this.
This routine consists of two supersets. For each superset, perform the two exercises back to back for the reps or time noted until you've done each move four times (or four laps). Then, take a 30-second break before moving to the second set of exercises.
Superset one: standing chest press, glute kickback pulse
Superset two: side to front raise, bicep curl
Standing chest press
Step 1: Plant your feet shoulder-width apart with your left foot a foot or two ahead of your right. Wrap a medium to heavy resistance band around your back and extend your arms directly in front of your chest, holding the ends of the band with an overhand grip (palms facing down), ensuring that your hands are shoulder-width apart.
Step 2: As you inhale, bend your elbows outwards to bring the ends of the band toward you until your hands are in line with your chest. (It's important that there's tension in the band in this position. If there isn’t, place your hands further down the band.)
Step 3: Exhale and extend your elbows, pushing the ends of the band away from your chest to return to the starting position. That's one rep. Do 15 reps.
Glute kickback pulse
Step 1: Loop a resistance band or mini band around your upper thighs and get on all fours on a yoga mat. Your knees should be directly below your hips and your hands below your shoulders.
Step 2: Inhale then exhale as you extend your right leg back and up until it's in line with your spine and your toe is pointed. This is called full glute kickback position.
Step 3: Inhale as you lower your leg slightly and immediately elevate your leg back into full glute kickback position. That's one rep. Do 15 reps on each side.
Side to front raise
Step 1: Standing on the middle of a resistance band, plant your right foot a foot or two ahead of your left. With your arms extended by your sides, hold one end of the resistance band in each hand with a neutral grip (palms facing inwards).
Step 2: Inhale then exhale while maintaining a slight bend in your elbows, raise the ends of the band outward and upward to shoulder height. As they reach shoulder height, bring them directly in front of your chest, ensuring that you draw your shoulder blades down and back.
Step 3: Once the ends of the band come together in front of your chest, draw the ends of the band backwards until they are in line with your shoulders, once again, ensuring that you draw your shoulder blades down and back.
Step 4: Inhale and slowly lower the ends of the band down to your sides to return to the starting position. That's one rep. Do 12 reps.
Step 1: Standing on the middle of a resistance band, plant both feet on the floor shoulder-width apart. Hold one resistance band handle in each hand with an underhand grip (palms facing you) with arms extended on either side of your body.
Step 2: Inhale then exhale as you bend your elbows to bring the resistance band handles in towards your chest, keeping your elbows remain in close contact with the sides of your body.
Step 3: Inhale then extend your elbows to return to the starting position. That's one rep. Do 15 reps.
Via Cosmopolitan US