Add more elasticity to your workouts! Resistance work is key to muscle development and strength building. Body weight (calisthenics) workouts work great for total body engagement, but in order to target specific muscle groups within a compound exercise you will need to add an outside force.
Your body is already a machine so you don’t necessarily need to rely on heavy gym equipment/machines to get the work done. Believe it or not, just adding resistance bands to your body weight workout enables you to burn calories, still target your core and legs while increasing the work load on the muscles you are looking to develop. Sure anybody can grab a pair of dumbbells and plop down on a bench and do some curls or triceps extensions, but now you loose the work from the rest of your body that is required in calisthenics.
So now you’re saying ok I have my resistance bands, but I’m bored with them. There’s only so much I can do! Wrong. This is where the video we are about to show you comes into play. We’re here to show you how you can get more out of your resistance band workout and not even have to touch those weights for the day. Sound like cake work? Well, we wouldn’t say that. Like all of our workouts (our clients like to claim) these exercises below are “deceptively” hard. Go ahead, give it your best shot!
Before doing a full body break-down with this workout we just want you to get comfortable with the moves. Most of these you’ve never seen or tried before so it’s better to get your form down pat first! Practice may not always make perfect, but it could be the difference between advancing in your exercise program and getting an injury. To adjust the level of difficulty on any of these exercises simply choose a different resistance band. Usually these bands are color coded by weight (resistance). As you get more efficient at these exercises you can increase your challenge by simply choosing the next color up in the ladder. My favorite color used to be red until I learned that red has the greatest resistance (at least in my kit) owey!
Workout Break-down
Perform 15-20 repetitions on each exercise and remember to do both sides!
Push-up Triceps Kick-Backs
Push-ups
Side Step into a Squat
Front Lunges
Back Lunges with Oblique Twist
Ok now we’re turning the mic over to you! We want to hear from you about what kind of workouts you’d like to see from us! Please leave comments below AND under this video in our YouTube channel letting us know what you like about this workout, what you’d like to see done differently and what you’d like us to feature in our next video! Our biggest concern is filming these FREE videos is to make sure they are beneficial to our viewers. We want to help you progress in your workouts! The more feedback we get the better we can adapt our videos to what you want to see. Lets face it when you’re motivated you get more done! We want to motivate you not just to get your workout in the gym done, but to do MORE with your routine!
COMMENTS PLEASE. COMMENTS PLEASE. COMMENTS PLEASE.
Have we reiterated enough? =)
Psst. So how do you recover from a workout like this? Most importantly, refuel yourself! It’s important that you get protein into your diet post-workout to help repair and build your muscle fibers. One of our favorite, post workout snacks especially when we are in a hurry is a protein bar! For those of you who missed our Simply Bar give-away still check them out! They were kind enough to send us another care package in the mail with 12 protein bars and their new protein chips, which I was dying to try! Both scream AWESOMENESS! One of my main reasons for choosing Simply Bars over other protein bars is first of all their gluten-free, but moreso because they aren’t loaded with SUGAR! If you’re going to have a bar with more than say 10 grams of sugar it’s going to spike your insulin levels, which can contribute to health issues.
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loved this post! i'm always looking for new resistance band moves!
Glad you enjoyed it =) We have another great partner workout posting later today! Keep an eye out for it!
I love resistance band workouts! I Tweeted it (but you won't see the Tweet, because your Twitter handle is not in your autogenerated Tweet; might want to add it!)
Ahh how do I do this! Your the second person that mentioned this to us I will have to look it up!
I have a figure 8 resistance band and I have no clue what to do with it!
Hi Elle, we will do a video to show you some moves you can do with a figure 8 resistance band. This kind of resistance band is great for your legs- you can wrap each end around each angle or calf and do squats, lunges, side step lunges. You can also use it to do overhead tricep extensions. I hope that helps!
Great. I will be looking for that one as I hate to let this piece of equipment sit around unused and I do like variety in my workouts… thanks.
I love to travel with resistance bands – great workout!