You've decided to finally learn how to use your exercise bands, whether you received them in the mail via Amazon or you've had them in your closet for years.
You're at the right place, whichever way you choose!
We are experts in home workouts. Our Coaches create custom training programs using whatever equipment is available to you (or "no equipment")
1. Band Pull Away
Targets : Chest (upper back), triceps (upper chest), rhomboids
How: Stand up with your feet shoulder width apart, and face forward . Hold the resistance band straight in front of your body with your arms outstretched. The band should have 4-6 inches left where you stop gripping (b). Bring your shoulder blades close together and pull the band apart so that it touches your chest (c). Bring your arms down at eye-level in front of you to slowly return to the original position. Repeat for 8-10 reps (d). If strength bands are not easy enough, you can substitute a therapy strap.
2. Right Row
Shoulders
How To: Stand shoulder-width apart with the band between your feet. Shoulders are positioned backwards, spine straight with the head facing forward . The top of the band should be held with an overhand grip (pronated), hands together, and straight arms in front of you. This is the starting position. Keep your hands near the body and lift them up to about chin-height. Your elbows must be pointing to your side and your forearms should be parallel to the ground (c). Return the bands to their starting position (d). Repeat for 8-10 reps.
3. Bicep Curl
Biceps targets
How: Stand tall, feet shoulder width apart with the band under your feet. This is the starting position. With your elbows pointed to the floor and your arms in a curled position, lift the band up to chin level. (c).. Bring the band down with control to its starting position. This is one rep (d). Repeat for 8-10 reps.
To intensify the pump, set a 30 second timer and perform as many repetitions as you can. If you are tired, you can reduce the range-of-motion to flush more blood into the biceps.
4. Pull apart
Hold the resistance band at chest level, with your feet shoulder-width apart.
Stretch your arms out as far as possible to the sides.
5. Lateral Raise
With your arms by your side, hold the ends of band.
Raise your arms parallel to the ground, outwards.
Repeat the process.
6. Bicep curls
Hold the handles with the palms facing up in each hand.
Begin by holding the ends at hip height and extending your arms to the ground.
Keep your elbows near the ribs and bend your elbows up to the shoulder to raise the ends of the elastic band.
Repeat the process.
7. BAND OVER and BACK
Grab the band with both hands at about shoulder width apart. Start about at waist height.
Separate the bands.
Lift your elbows and arms straight up, reaching your hands and head above the shoulders.
Keep your arms straight and continue this motion all the way down your back.
If your shoulders will not allow you to lower any further, reverse your movement and return all the way to your starting position.
Repeat.
Coach Matt's tip: If you find it difficult to keep your arms straightened, widen and loosen the band.
8. OVERHEAD BAND PULL-APART
Grab the band a little wider apart than shoulder width.
Slowly pull apart the shoulder blades and bring the band down.
The arms will drop to about the height of your shoulders.
Slowly rise up after a pause.
Repeat.
Coach Matt's tip: Do not let the resistance band "snap you back up". This can be done by controlling your movement slowly.
9. HORIZONTAL BANDS PULL APART
Place the resistance band in front of your chest at about chest height.
As you pull the band apart, squeeze your shoulder blades forward.
Reverse slowly to your original position.
Repeat.
Coach Matt 's tip: Stand up straight when performing this exercise. This exercise will gradually improve your posture.
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