Who Needs the Gym? Build Strength and Muscle at Home with This Pro Trainer’s Six-Move Resistance Band Workout The resistance bands are virtually the ultimate workout travel companion—one that touts a highly versatile exercise selection yet is small enough to stow away in your bag.
Whether you’re going on vacation or just wanting to do a quick home workout with a resistance band, this routine from IFTA-certified personal trainer Amanda Capritto will get you a great upper- and lower-body workout in six moves.
“I love this exercise because it’s simple, straight to the point, and at a real nice pace,” Capritto says. “You can make it into a high-intensity workout or a strength-gain workout depending on how you set up your resistance bands. For example, with light to moderate bands, you can increase your tempo and decrease rest time more like a HIIT workout. But heavy bands require you to move slower and give yourself more rest time to really achieve strength.”
How to Do Amanda Capritto’s Resistance Band Workout
Superset x3
•Resistance band squat x10-15
•Resistance band good morning x10-15
Superset x3
•Resistance band bent-over row x10-15
•Resistance band overhead press x10-15
Superset x3
•Resistance band biceps curl x10-15
•Resistance band overhead triceps extension x10-15
This workout includes three supersets, where two exercises in a row are completed without rest. Do 10-15 resistance band squats, immediately after which do 10-15 resistance band good mornings, and only now rest. Do this three times before moving on to the next superset. Once you’ve done each superset three times, you’re done.
Capritto recommends that when using lighter resistance, however, one only needs to rest for 30 seconds between sets. In the case of heavy bands and those training for strength, he recommends a rest time of 90 seconds to allow the muscle fibers to recover for subsequent sets.
Full Workout Description
1. Squat Resistance Band
Sets: 3 Reps: 10-15 Rest: None
Stand with your feet at shoulder width, placing a long-looped resistance band under the middle of both feet. Loop the top of the band around your back at the base of your neck and shoulders.
Keeping your chest up and back straight, bend at the hips—lowering down towards the ground.
Drive through your feet to return to a standing position.
2. Resistance Band Good Morning
Sets: 3 Reps: 10-15 Rest: 30-90 seconds
• Continue with the same band setup as for the squats.
• Hinge forward at your hips – bending over until your torso is about parallel to the floor – keeping your back straight and pushing your glutes back.
• Squeeze your glutes and drive your hips forward to reverse the motion and return to the top position.
3. Resistance Band Bent-Over Row
Sets: 3 Reps: 10-15 Rest: None
Stand with your feet shoulder-width apart, with the center of the band under both feet. Hold the other end in each hand.
Hinge at your hips—with a flat back—down until your torso is parallel to the floor and your arms are extended downwards.
Drive your elbows up, rowing the band up towards your rib cage. Pause, squeezing your shoulder blades together, then return back to the top.
4. Resistance Band Overhead Press
Sets: 3 Reps: 10-15 Rest: 30-90 seconds
Standing upright, place the band under both feet. Grasp the other end of the band at shoulder level.
Press the band over your head, extending the arms fully, having the biceps at the end close to your ears.
Lower the band back down to shoulder level to complete the rep.
5. Resistance Band Biceps Curl
Sets: 3 Reps: 10-15 Rest: None
• Stand with the band under both feet, holding the band at hip level with the extensions of the arms and palms facing out.
• Curl the band towards your shoulders, pause, then slightly twist the pinkies inwards towards the body, squeeze the biceps, then lower back to starting position.
6. Resistance Band Overhead Triceps Extension
Sets: 3 Reps: 10-15 Rest: 30-90 secondsAssume a staggered stance with the band around the bottom of your back foot. Extend the band overhead and hold it behind your head with elbows pointing up to the ceiling.
Lower your arms completely overhead before returning to start.
Can You Build Strength with Resistance Bands?
Yes, resistance bands can be utilized for building strength and muscle mass, particularly in beginners and those needing minimal stimulus to make gains. However, according to Capritto, this is not across the board: “If your resistance bands are big enough that you can train to near-failure—where the last rep is almost impossible—then you can gain muscle using bands only. On the other hand, if you can do 20+ reps without getting tired, that won’t be adequate for long-term muscle gain. Beginners will see gains from any novel stimulus, but to continue advancing, you need progressive overload—continually adding weights or challenge to keep moving forward.”
Ultimately, one will have to progress to heavier bands or definitely upgrade to dumbbells if continued gains are the goal. Need new gear? Check out our top pics for resistance bands and adjustable dumbbells.
This article was originally published on fitandwell. Read the original article.
FAQs
1. Can I build muscle with just resistance bands?
Yes, you can effectively build muscle working out using only resistance bands, especially if you back up the workout routine with good eating and consistency.
2. How often can I do this resistance band workout?
Aim for 3-4 times per week. This will allow for rest days in between and give your muscles time to recuperate.
3. Where should I start if I’m a beginner in resistance band training?
Start with a light resistance band. Begin with the appropriate form and move on to increased resistance progressively as you build strength.
4. Can resistance bands exercises replace weightlifting?
While resistance bands are good for substitutions in a workout routine, they won’t offer all the heavy weightlifting a person looking to create maximum strength and muscle mass needs.
5. How much time does one need to invest before results are seen?
Results vary, but you can expect to start seeing some changes, like strength increases and muscular tone, in as little as a few weeks if you stick with the program.