Last updated on July 25th, 2018
Effective Workouts Using Resistance Bands
While i personally adore weight training, it’s definitely not the only way to work out! As a busy mom, making it to the gym isn’t always easy and thus, at home workouts are a great way to stay in shape- and workouts using resistance bands are a great way to do it! Resistance bands are an easy way to workout while traveling, at home or basically anywhere. They’re cheap, effective and allow you to target every muscle in your body.
When people think of “working out” an image of a gym normally comes to mind. That, or someone bouncing around like crazy in their living room – both options are awesome by the way.
However, those are not the only two avenues when it comes to being fit and active!
While many people love the gym atmosphere, it’s not always practical to stay consistent- and consistency is key. For busy moms or people who travel, making it to a gym is sometimes unrealistic- which is why home workouts can help you stay consistent!
And while at home workouts are extremely effective, one of the major issues with training using your own bodyweight is that it’s difficult to target your back muscles. Unless you carry a chin up bar with you (and can rock chin ups). This is a major flaw for staying balanced and achieving goals.Your back muscles play a role in alleviating low back pain & aiding your posture- bands help you train them Click To Tweet
Your back muscles play an important role in alleviating low back pain, aiding your posture and allowing you to do your daily activities pain free- so they’re kind of important. Unfortunately, many programs overlook the posterior chain. This creates imbalances and can lead to both injury and discomfort.
Workouts using resistance bands solves this problem!
With the proper bands (see below) and a little creativity, you can target every muscle in your body with workouts using resistance bands- even your back muscles. This makes them the ideal piece of at home workout equipment (though these options rock too) or traveling tool.
Don’t forget that resistance bands are also an amazing option for staying fit while pregnant. They’re a low impact option which helps prevent any excessive loading and injury while expecting. Here’s a few tips on how to stay fit while pregnant in the first, second and third trimesters.
Below are three workouts using resistance bands you can do absolutely anywhere. These workouts are well balanced (they hit a variety of muscles) and will leave your muscles worked and fatigued.
Note: While many resistance band exercises and workouts give you exercises in which the resistance bands are fastened to something- these workouts are not like that. Instead, these workouts can literally be done anywhere with just the use of your body and the bands.
For this workout, you’re going to need some bands! I snag a lot of my equipment from Pro Source and if you use code “mamabear15” you’ll save fifteen percent on the best price on the site.. win!
This workout is completed as a circuit. Meaning, you will perform each exercise back to back for the prescribed number of repetitions. Once all the exercises are completed, rest and repeat for a total of 2-3 sets depending on time.
A1. Banded Squat With 3 Second Pause At Bottom 12 reps
A2. Bentover Band High Row 12 reps
A3. Purple Band Deadlift 10 reps
A4. Full Plank With Shoulder Tap 10 reps per arm
A5. Quadruped Banded Abductions 15 reps
This workout moves a bit slower than the circuit. Perform the exercises that are grouped together by letters for the prescribes number of sets and repetitions before moving on to the next grouping. Ensure you are taking rests between sets.
A1. Bodyweight Walking Lunge 10 per leg
A2. Purple Band Deadlift 10
B1. Band Shoulder Press 10
B2.Band Rear Delt Fly 8
B3.Single Leg Glute Bridge 12 per leg
C1. Bentover Band High Row
C2. Feet Elevated Banded Glute Bridge 15
This workout is completed as a circuit and meant to be fast paced with little rest. Meaning, you will perform each exercise back to back for the prescribed number of repetitions. Once all the exercises are completed, rest and repeat for a total of 2-3 sets depending on time.
A1. Bodyweight Walking Lunge 10 per leg
A2. Straight Leg Hamstring Bridge 15
A3. Band Shoulder Press With Pull Apart 10
A4. Close Grip Push Ups 12
A5. Banded Squat With 3 Second Pause At Bottom 12
These workouts are perfect for tight scheduled an traveling! Resistance bands are an amazing way to target muscles sometimes forgotten in other methods of training. On top of that, the bands are extremely cost effective and easy to travel with.
To get in a full workout, check out the following bands
Red Strength Bands – used mostly for upper body movements
Green Mini Band – a great band used to get the glutes firing and target the low body
Purple Strength Band – works well for larger muscle groups and bigger exercises
Don’t forget to pin these quick workouts using resistance bands!
Resistance bands are a great way to stay strong, fit and active when you can’t make it to the gym. They give you access to a variety of exercises and make your workouts simple but effective. The workouts using resistance bands in this blog post are practical, effective and fatiguing. Chose the one best suited to your abilities and goals and make sure that every repetition counts.
Quick Tip: My go-to store for equipment is Pro Source! They have awesome gear at fair prices.. plus, if you use the code “mamabear15” you save fifteen percent on the best price on the site – win!
Looking for more quick workout tips? Check out these blog posts Reasons You NEED To Train Glutes & How To Maximize Bodyweight Training For Your Goals