Ready-To-Go Resistance Band Workout

RESISTANCE BAND WORKOUT

When performing these exercises, hold the band so that you get a fair amount of resistance.  You should be able to perform the exercises, but the band should be taut.  You can cut the band if it is too long for you.

Here are some resistance band exercises to get your started.

Resistance Band Rowing

1. Step on the band with your left foot.  Step back with your right foot.  Hold the ends of the band in each hand.
2. Bend over slightly, keeping your back flat.
3. Pull the bands up toward your shoulders, keeping your elbows tucked in.
4. Perform rowing motion, keeping shoulder blades squeezed together.

Alternate Chest Press

1. To begin, lie on the floor on your back with the band under your back.  Hold the ends of the band in each hand.
2. Start by raising your left arm up toward the ceiling and then returning it to the beginning position.  Repeat the exercise with your right arm.
3. Start with 8 – 10 reps. You can increase the number of reps on these resistance band exercises as you grow stronger.

Diagonal Wood Chopping

1. Step on the band with your right foot and grasp the ends with both hands.  Keeping your hands together, stretch your arms down towards your right foot.
2. Bring band up and away in a wood chopping motion.
3. During this exercise your feet stay still and your torso rotates.
4. Start with 8 – 10 reps and then repeat these resistance band exercises in the opposite direction.  You can increase the reps as you grow stronger.

Triceps Extension

1. Start by holding the resistance band in your left hand.  Put that hand behind your back.
2. Hold your right hand above your head.
3. Now grab the other end of the band with your right hand.
4. Straighten your right arm until it is fully extended.
5. Start with 8 – 10 reps.  You can increase the reps as you grow stronger.
6. Repeat with the other arm.

Lateral Rows

1. Stand on resistance band with feet shoulder width apart and knees slightly flexed.
2. Grasp then ends of the band in either hand with palms facing each other.  Your arms should hang down at your sides with your elbows slightly flexed.
3. Raise arms up and out to shoulder height, keeping elbows slightly flexed.
4. Start with 8 – 10 reps.  You can increase the reps as you grow stronger.

These are great exercises for developing strength.  For best results, do your resistance band workouts three to four times per week.  You can alternate your resistance band workouts with cardiovascular exercises like aerobics. 

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Substitution exercises in lieu of Resistance Bands:
* For rowing you can use dumbbells, barbell and still bent over, perform the row.(pull-ups can work too)
* For chest press you can use DB, barbell, or just pushups.
* Chops can be done with a rope attached to either some hose or DB or KB and perform same move.
* Triceps can be performed on a chair doing dips or a DB behind head and extend over head.

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