RESISTANCE BAND
Workout Guide
Before you start find out HOW THIS PLAN WORKS
Click the link for …
- Bending forward at the hip, keeping the back straight
- Press both handles backwards keeping the elbows close to the body
- Slowly lower and repeat
- Lying on your back place the band around your foot
- Bend the knee brining it in towards your chest,
- Slowly press away and repeat
- Anchor the band to the dirt and attach the ankle strap
- Standing on the unattached leg, raise the knee of the attached leg in front of the body to hip height
- Keep the standing leg slightly bent at the knee and lower with control before repeating
- Anchor the band behind you in line with your chest
- Press both hands forwards inline with your chest and in symmetry
- Slowly lower and repeat
- Take up a press up position (on your knees or feet)
- Place the band over your back to add resistance whist performing a press up
- Anchor the band behind you in line with your chest
- Bring your palms together and apart keeping the elbow slightly bent throught
- Anchor the band behind you in line with your chest
- Alternate punching arms inline with your chest
- Anchor the band behind you in line with your chest
- Bring palms together and then apart keeping the elbows slightly bent throught
- Keep at chest height
- Pull the band bringing your wrists towards the chin
- Keep elbows above your wrists throughout
- Pull the band bringing your wrists towards the torso
- Keep elbows close to the body throughout
- Pull the band apart bringing it towards your chest
- Keep your elbows slightly bent and arms fixed throughout
- Pull the band apart as you lower behind your head
- Keep elbows slightly bent and arms fixed throughout
- Pull the band apart keeping your elbows close to the body
- Keep tension in the band and slowly row forwards and back
- Bend forward at the hip keeping your back straight
- Keeping the arms straight, pull handles out to the sides inline with the torso
- Slowly lower and repeat
-
Anchor the band at hip height and bend the knees slightly keeping the back straight
-
Pull back on the band brining the handles towards the torso, keeping the elbows close to the body
-
Maintain a straight back and bent knees throughout, release the tension slowly and repeat
- Anchor the band at floor level and stand with the door at your side
- Squat and hold the handle, keeping the arms fixed
- As you raise out of the squat rotate the torso in the opposite direction to the band
-
Anchor the band you in line with your chest
-
Standing with the door at your side keep the knees bent, hold the handle keeping the arms fixed
-
Squat as you rotate the torso in the opposite direction to the band
- Standing in the centre of the band, cross the handles and hold below the knees
- Stand up straight and bend side to side without leaning forward or back
- Keep your arms straight and tension in the band throughout
- Standing in the centre of the band, hold the handles keeping your arms straight
- Stand upright and rotate from left to right without leaning forwards or back
- Keep arms straight and tension in the band throughout
- Standing on top of the band, hold the handles at shoulder height
- Brace your abdominals and rotate the torso in both directions
- Anchor the band at floor or ceiling height kneel with your shoulder facing the door
- Hold the handle, keeping the arms fixed and rotate the torso in the opposite direction to the band
- Rotate back towards the door in a slow and controlled movement
- Standing in the centre of the band, pull the band apart keeping the elbows slightly bent and fixed as you raise to shoulder height
- Slowly lower and repeat
- Standing in the centre of the band, raise the band straight in front of the torso keeping the elbows slightly bent and fixed as you raise to shoulder height
- Slowly lower and repeat
- Kneeling on the band hold the handles at shoulder height
- Press overhead keeping your abdominals braced and palms facing forward
WELL DONE!
Now that you’ve finished, WHAT’S NEXT…
Now COOL DOWN
It is important to finish your workout with a cool down. This could include 5-10 minutes of descending rhythmic aerobic exercise, using your bodyweight or your choice of cardio machine.
Then don’t forget your COOL DOWN STRETCHES

TOP