Alright, real talk….as a Crossfitter, how many times have you used a resistance to workout and not warm up? I’m going openly admit that I don’t think I’ve ever used it to workout and I’ve been doing Crossfit for 6 years! Resistance bands are perfect when adding it to any bodyweight routines or rehabilitation programs coming in varying sizes and strengths! The options are endless and to think we don’t actually need barbells to get a good workout in 🙂
The best part about resistance bands is that they don’t take up much space at home or in the office/car. This is a piece of the gym you can literally take ANYWHERE!
Here are 9 Resistance Band Movements you can incorporate into a quick sweat sesh (5-15 mins) aiming for 8-25 reps for 3-5 sets per exercise!
Looping yourself through the band, stand on the band with feet slightly wider than shoulder width. Holding each side of the band at your chest, shift your hips/butt back and sit straight down (as if you were to sit on a chair) chest up, core tight, pressing knees out over your toes. Rise back up to start position and repeat for 5-25 reps.
Almost the same thing as the squats but now your hands are overhead and your elbows are locked out at the top with a wide grip (see photo above) keeping your back engaged and pushing your head through. Stand on the band with feet slightly wider than shoulder width. Holding each side of the band at your chest, shift your hips/butt back and sit straight down (as if you were to sit on a chair) chest up, core tight, pressing knees out over your toes. Rise back up to start position and repeat for 5-15 reps
#3. GOOD MORNINGS
Looping the band around you placing it around the top of your traps (not directly on your neck or shoulders) Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Begin by bending at the hips, moving them back as you bend over you will feel the tension in your hamstrings and that is when you will explode back up / opening the hips (see photos) repeat for 10-25 reps.
Take this classic move to a new level. Get in plank position, draping the resistance band across your upper back. Loop the ends of the band through each hand (whatever feels comfortable) and place your hands on the ground in starting position—body facedown on the ground. Contract your glutes and abs, push straight up until your arms fully extended. Lower back down, try to keep those elbows tight to the body as possible, chest touches the ground and then back up again for 5-20 reps.
#5 BENT OVER ROW
Place your feet in the center of the band about shoulder-width apart. Bend slightly at the knees and hinge at the waist, keeping your hips back. Grasp each side of the band with hands facing the outside of your knees. With elbows bent, pull the band up toward your chest, squeezing your shoulder blades together, a slight tap on your chest then lower and row for 8 to 12 reps.
#6 PULL APARTS
Standing position with a tight core. Grip each end of the band with both hands at shoulder level with palms facing away from you. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Slowly return to starting position and stretch, squeeze, and release for 8 to 10 reps.
#7 UPRIGHT ROW
Standing position, chest up with feet positioned over the center of the band, shoulder-width apart, crisscross the band and grip each “corner” of the band and position them with palms facing each other just in front of your thighs. Pull the band straight up the front of your body to shoulder-level, keeping your elbows high (your wrist will never go above your elbows) Slowly lower back down to starting position and keep rowing for 10 to 12 reps.
#8 OVERHEAD TRICEP EXTENSION
Standing position, stand on the band using one foot (you can stand one foot in front of the other, slightly angled but whatever feels comfortable for you) grab the top of the band with both hands and stretch your arms up, bending your elbows so that your hands are positioned behind your neck/head (depends with your mobility) With palms toward the ceiling, press your arms straight up until they fully extend. Lower back down and repeat for 10 to 12 reps before switching sides.
#9 BICEP CURL
Welcome to the gun show! Stand with feet shoulder-width apart with your feet placed over them in the band. Grab the sides of the band with each hand, starting with your arms down at your sides. With palms facing out in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down and go for a total of 12 to 15 curls.
These are just a few exercises that can be done with you and the band! No need to hook it on something or the use of another object so no excuses! If you are looking for more resistance band workouts, give us a shout firstname.lastname@example.org and we will send you some great recommendations as well as a 10% discount code if you buy one of our bands 🙂
March is the founder and owner of The Barbell Beauties which she started in 2015. She is from the Philippines and currently lives in beautiful Thailand with her American husband and daughter. She is an avid Crossfitter and has just started her journey into Muay Thai (kickboxing).