Let’s get down to brass tacks, focusing on some exercises that will get your at home routine kickin’. If you have joint issues, these will be great as they simulate a cable workout, which is all muscles and sweet to the joints. We use many of these exercises at Boot Camp. Many of these exercises will work multiple muscle groups, making it a very efficient workout!
Performance: 30 seconds to a minute per exercise OR 20 per side for split exercises, 20-30 reps per singular exercise / Break up muscle groups to give 2-3 days of workout
Performance: 30 seconds to a minute per exercise OR 20 per side for split exercises, 20-30 reps per singular exercise / Break up muscle groups to give 2-3 days of workout
Equipment: Resistance Bands, optional stability ball
Chest
Cross-over
Secure your band around a stationary object like a post. Stand facing away from post with arms raised to sides, palms forward. Step forward until you feel resistance. Keeping your arms straight, bring them across your chest.
Alternating Chest Press
Secure band around a stationary object like a post. Stand facing away from post, feet shoulder width apart in a staggered stance (do not lean forward). Using a boxing motion, pump arms forward, one at a time.
Biceps
Curls
Stand on band middle of the band with feet leg width apart so you feel tension with your arms straight down. Holding handles palms up, curl as you would dumbbells.
Triceps
Triceps Extensions
Stand on band with leg width set so tension begins at height of your hand with arms behind your back (over your head) and elbows flexed. Extend your arms as you would with Triceps extensions.
Quads
Squats
Stand on bands so tension begins with hands by shoulders and in a squatted position. Stand up keeping hands by shoulders, performing as you would a barbell squat. For added exercise, when you stand, reach your hands to the sky.
Calves
Calf Raises
Stand on band so tension begins with hands by shoulders and standing straight up. (Make sure you are standing on the band with your toes). Keeping hands by your shoulder, stand up on your toes as you would with a barbell calf raise.
Core
Weighted Sit-ups
Fix the band around a stationary post and lie on the floor facing away from the post. Holding you hands by your head, perform sit-ups or crunches. You can also do this laying on a stability ball.
Lateral Lunge with Diagonal Chop
Fix the band around a stationary post. Slip one end of the grip through the other and pull through so you are only using one end of the band. Stand with the post facing one side. Hold the band with both hands, arms straight. Lunge to the side away from the post bringing the band down and across to opposite knee. Be sure to keep you arms straight.
Chest
Cross-over
Secure your band around a stationary object like a post. Stand facing away from post with arms raised to sides, palms forward. Step forward until you feel resistance. Keeping your arms straight, bring them across your chest.
Alternating Chest Press
Secure band around a stationary object like a post. Stand facing away from post, feet shoulder width apart in a staggered stance (do not lean forward). Using a boxing motion, pump arms forward, one at a time.
Upper Back
Row
Fix band around a stationary post (or feet). Stand back so tension begins with arms raised in front of you. Keeping feet planted (or sitting), pull back as you would with a cable row.
Row with Lunge
Fix band around a stationary post. Face the post, stepping back for resistance. Lunge forward, when you come up squeeze shoulder blades together as you row back.
Back Flyes
Fix band around a stationary post. Stand back so tension begins with arms raised in front of you. Keeping your arms straight and feet planted, move your arms back so they are extended to your sides.
Lower Back
Good-Mornings
Stand on band so tension starts with hands clasped behind neck. Keeping legs straight or slightly bent, stand up straight, raising back as in a normal good-morning.
Shoulders
Shoulder Press
Stand on band so that tension starts with hands by your shoulders. Hold handles palms forward with bottom part of handle on backside of your hand. Press upward as you would a dumbbell press.
Lateral Raises
Stand on band so tension begins with arms at sides. Keeping your arms straight, raise you arms out to your sides so they are parallel with the floor.
Upright Rows
Stand on band so tension begins with arms at sides. Pull upwards as you would with a barbell upright row.
Biceps
Curls
Stand on band middle of the band with feet leg width apart so you feel tension with your arms straight down. Holding handles palms up, curl as you would dumbbells.
Triceps
Triceps Extensions
Stand on band with leg width set so tension begins at height of your hand with arms behind your back (over your head) and elbows flexed. Extend your arms as you would with Triceps extensions.
Quads
Squats
Stand on bands so tension begins with hands by shoulders and in a squatted position. Stand up keeping hands by shoulders, performing as you would a barbell squat. For added exercise, when you stand, reach your hands to the sky.
Calves
Calf Raises
Stand on band so tension begins with hands by shoulders and standing straight up. (Make sure you are standing on the band with your toes). Keeping hands by your shoulder, stand up on your toes as you would with a barbell calf raise.
Core
Weighted Sit-ups
Fix the band around a stationary post and lie on the floor facing away from the post. Holding you hands by your head, perform sit-ups or crunches. You can also do this laying on a stability ball.
Lateral Lunge with Diagonal Chop
Fix the band around a stationary post. Slip one end of the grip through the other and pull through so you are only using one end of the band. Stand with the post facing one side. Hold the band with both hands, arms straight. Lunge to the side away from the post bringing the band down and across to opposite knee. Be sure to keep you arms straight.
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