Resistance Bands: The Simple Yet Effective Workout Tool

Resistance bands are one of my favorite workout tools. Since all of my workouts are at home or outside, I have learned how to get creative and use very simple pieces of equipment to get the most out of each and every workout. You can work your entire body with very limited equipment and definitely without going to a gym. Resistance bands are one of my favorite tools because not only do they take up very little space and are extremely affordable, but you can easily pack them and take them on the go. I simply will throw mine in my suitcase or purse and use them while traveling or at the park or beach.

One of the main reasons why I love resistance band training so much is that there are endless moves that you can do to target your entire body. They come in a variety of sizes, lengths and strengths so no matter where you are in your fitness journey, you can find your perfect fit and style. There are some with handles that you can use similar to using dumbbells or others that are more of a loop band (look like giant rubber bands), which are great for lower body work. The best part is, to get in a killer full body workout and all you need is a band and YOU!

Check out 5 of my favorite Resistance Band Exercises and see how fun and effective resistance bands can be!

15 Band Squats

Stand on a tube resistance band with your feet slightly wider than shoulders width distance. The center of the band should be between your feet. Holding a handle in each hand, bring the top of the band over each shoulder. Sit down into a squat position, keeping your chest lifted, abs tight and glutes pushed back. Put your weight in your heels and rise back up to the starting position. Repeat the exercise until you have completed 15 repetitions.

G-Tip: Use a resistance band that offers some resistance as you rise back up to the starting position. If the band is too long and doesn’t offer much resistance, you can always wrap the bands around your hands to give you a bit more resistance on the rise. The focus of this exercise is not only in the squat but also the rise to the starting position.

15 Band Glute Bridges

Use a loop band and place it around your legs, just above your knees. Lie on your back with your feet on the floor and bent at a 90 degree angel. Bring your glutes up off the ground in a bridge position. Squeeze your glutes and hold at the top for a second then dip back down towards the ground, keeping your glutes contracted throughout the entire exercise.

G-Tip: Keep your knees butterflied open towards the outside of your body so there is resistance from the band throughout the entire movement.

15 Band Glute Kick-ups

On all fours, place your toe in the handle of the resistance band and hold onto the other side of the band with your hands. With a flexed foot, kick your foot back so it is parallel to the ground. Keeping your foot in a flexed position and leg extended straight behind you, bring your foot up towards the sky about 6 inches in a slow and controlled movement. Hold for a second at the top then bring your foot back down to the starting point. Repeat for a total of 15 kick ups then switch and repeat on the other side.

G-Tip: This movement is very slow and controlled. It is less about how high you lift your foot and more about keeping engagement throughout the entire exercise.

15 Band Lateral Steps, staying low to the ground

Start by placing a loop band around your shins, just above your ankles. Your feet should be about shoulder-width distance apart so there is some tension on the band. Drop down slightly so you are just above a regular squat position. With your hands on your hips, take a step out with one foot then back to the center position, keeping some tension in the band. Complete a total of 15 steps on one side then switch to the other side.

G-Tip: Stay in this semi squat position throughout the entire exercise. Don’t rise up with each step rather staying low with each lateral step out.

10 Band Push Ups

Place a resistance band along your upper back and holding on each side with your hands. Get into a plank position, with your hands on the ground in starting push up position. Lower down into the bottom of a push up then back up to the starting plank position. Complete 10 push-ups, slow and steady.

G-Tip: Depending on your fitness level, you can drop down to your knees for a less challenging variation of this exercise.Whichever variation you do, this is a very slow and controlled push up to keep the band in place along your upper back throughout each push up.

Move from one exercise to the next then repeat the workout 1-2 more times.  You can’t beat a workout that requires limited equipment, no gym and the ability to do it from home or on the go!

Dig Deep and let me know what you think!

For More Circuit Workouts and a Plan that requires NO GYM to reach your goals, Check out my UAP HERE.