Resistance Band Workout on the Go

 

A Resistance Band has history

Resistance bands have been around since the early 20th century.  Made of surgical tubing, they were mostly used for rehabilitation purposes.  Now a day, resistance bands are still used for this purpose; however; there use has expanded beyond its origin.  The fitness industry has benefit greatly from the use of resistance bands and their popularity continues to grow especially as a portable workout tool.  One of the best things that a resistance band workout will provide is the ability to strengthen all of the major and minor muscles for a fraction of the cost of dumbbells, Kettle bells, machines and other heavy bulky equipment.  These pieces of equipment are certainly valuable to use however; when traveling, it may be difficult to bring them with you.

There are various types of resistance bands. They include:

  1. Therapy resistance bands that are usually used in physical therapy for rehabilitation purposes. These resistance bands do not have handles.
  2. There are resistance tubes (often referred to as resistance bands). This type of resistance band has a pair of handles attached to both ends of the tubing and are the most popular of bands
  3. There are mini resistance bands (referred to as mini bands). These bands are small (ours are 12×2) and consist of a continuous loop
  4. There are figure 8 resistance bands that are shaped like a figure 8 and have cushioned handles
  5. There are ring resistance bands that contain a soft pair of handles
  6. There are lateral resistance bands that have a Velcro ankle cuff attached to the band and
  7. There are resistance strength bands that are large (approximately 41 inches) and consist of a continuous loop

Each of these resistance bands has a specific purpose for use from rehabilitation to general fitness to sports conditioning (some can be used for more than one exercise purpose). For the benefit of this topic we will discuss two types of resistance bands that will be extremely beneficial for improving your general fitness especially when traveling.  These resistance bands are resistance tubes and resistance mini bands.

Again, resistance tubes contain handles and mini bands are a small continuous loop. We like these when traveling because you can pack a set of resistance tubes and mini bands that contain various tension levels for use to strengthen all of the major and minor muscles in the upper and lower body.  Below we have identified the recommended types of exercises for your resistance band workout.  We have also listed them in the order from large muscle to small muscle.  If you follow this order, you will benefit greatly.

Please consult with your health care provider before trying these exercises and we recommend working with a fitness professional to ensure that you are performing the exercises correctly.

 

Resistance Band Chest Press

Resistance Band Chest Press (muscle areas strengthened – chest, front shoulders, back of arms)

Position door anchor at the middle of the hinge side of door [Pos. 2] and place resistance tube securely through loop of the door anchor. With your back to door, grab handles at chest level, elbows bent, palms down and one foot in front of the other as pictured above.  Keep upper body firm (engage core) while pressing handles forward.  Return elbows to chest level with elbows bent and repeat for a total of 8-12 or 12-15 repetitions.

 

Resistance Band Chest Fly

Resistance Band Chest Flys (muscle areas strengthened – chest, front shoulders, back of arms)

Position door anchor at the middle of the hinge side of door [Pos. 2] and place resistance tube securely through loop of the door anchor. With your back to door, grab handles at chest level, with arms wide open, elbows bent, palms faced towards the body and one foot in front of the other as pictured above.  Keep your upper body firm (engage core) while bringing arms towards the center of the body.  Your arms should be extended without locking the elbows.  Return arms to start position and repeat for a total of 8-12 or 12-15 repetitions.

 

Resistance Band Pushup

Resistance Band Pushup (muscle areas strengthened – chest, front shoulders, back of arms

Place the resistance band between your thumb and index finger and loop the band over your upper back.  Elbows should be bent and hands should be shoulder-width apart while in the lowered pushup position.  Adjust the tension on the band based on your strength level.  Keeping your entire body straight from head to ankles, pushup yourself up until arms are extended with a slight bend in elbows.  Stiffen your belly and squeeze glutes throughout the entire movement.  Lower body to start position and repeat for a total of 8-12 or 10-15 repetitions.

 

Mini Band Pushup with Hip Extension

Mini Band Pushup with Hip Extension (muscle areas strengthened – chest, front shoulders, back of arms, butt)

Place a light to medium tension mini band around your ankles.  Position your body in a plank position so that your entire body is in a straight line from head to ankles.   Stiffen your belly and squeeze glutes while lowering your upper body and raising the right leg at the same time.  Push back up the start position.  Next lower the upper body while raising the left leg at the same time.  Continue to alternate raising right and left leg for a total of 8-12 or 10-15 repetitions.

 

Resistance Band Back Row

Resistance Band Back Rows (muscle areas strengthened – upper back and front of arms)

Position door anchor approximately center of the hinge side of door [Pos. 2] and place resistance tube securely through loop of the door anchor.  While facing the door, grab handles with arms extended, palms faced inward and stand with feet shoulder width apart.  Step back until there is tension on the resistance tube.  Engage core and pull handles towards chest level until elbows reach your sides.  Return handles to the arms extended start position and repeat for a total of 8-12 or 12-15 repetitions

 

Resistance Band Back Row

Resistance Band Lat Pulldown (muscle areas strengthened – upper back and front of arms)

Secure the resistance band to the top of the door using the door anchor.  Grab the handles and extend one leg in front of the other with knee bent as pictured.  Lean forward so that the head and shoulders are in alignment.  Engage core muscles and pull handles down to shoulder level.  Pause then return handles to start position.  Repeat for a total of 8-12 or 10-15 repetitions.

 

Mini Band Lat Pulldown

Mini Band Lat Pull down (muscle areas strengthened – upper back and front of arms)

Place a medium to heavy tension mini band around your wrists. Lift arms above head and engage core muscles.  Pull hands down and out while stretching the mini band.  Keep continued tension on the band while raising it back up to the start position.  Repeat for a total of 8-12 or 10-15 repetitions.

 

 

Mini Band Back Row

Mini Band Back Row (muscle areas strengthened – upper back and front of arms)

Take a kneeling position with right knee on the ground and left foot on the ground.  Place a mini bind under left foot.  Lean slightly forward so that your shoulders and hip are in alignment.  Engage core muscles and pull band towards you while keeping your elbow close to your side.  Repeat for a total of 8-12 or 10-15 repetitions.

 

Resistance Band Shoulder Press

 

Resistance Band Shoulder Press (muscle area strengthened – front and side shoulders)

Grab a resistance tube and place both feet evenly spaced shoulder width apart.  Position your hands to your side.  Engage core, bend knees slightly, bend at elbow and lift handles to shoulder level with palms faced forward.  Press both arms overhead, exhale during the lifting phase, then inhale and lower arms back to the start position.  That’s one rep. Repeat for a total of 8-12 or 10-15 repetitions.

 

Resistance Band Shoulder Reverse Flys

 

Resistance Band Shoulder Reveres Flys (muscle area strengthened – rear shoulders)

Attach the resistance tube to the door anchor at the center of the hinge side of the door [Pos.2].  Grab the handles with feet shoulder width apart and hands raised at chest level with no slack on the tube.  Engage core and pull arms apart from each other out to the side at shoulder level until the arms are position at 180 degrees (body forming a “T” as pictured above). Elbows may be bent slightly.  Raise your arms evenly out to your side until they both reach shoulder level then lower arm back to the start position.  Pause, then return the arms back to the start position.  Repeat for a total of 8-12 or 10-15 repetitions.

 

Resistance Band Shoulder Front Raise

Resistance Band Shoulder Front Raise (muscle area strengthened – front shoulders)

Grab a resistance tube handles with palms down, knees slightly bent and core engaged.  Raise your arms straight out in front of you until they reach shoulder level. Pause, then slowly lower back to the starting position.  Repeat for a total of 8-12 or 10-15 repetitions.

 

Resistance Band Shoulder Lateral Raise

Resistance Band Shoulder Lateral Raise (muscle area strengthened – side shoulders)

Grab a resistance tube handles with palms facing your hips, knees slightly bent and core engaged.  Raise your arms straight out to the side until they reach shoulder level. Pause, then slowly lower back to the starting position.  Repeat for a total of 8-12 or 10-15 repetitions.

 

Resistance Band Triceps Kickback

Resistance Band Triceps Extension or Kickbacks (muscle area strengthened – back of arms)

Position door anchor at middle to top of the hinge side of door below [Pos. 1].  Place resistance tube securely through loop of the door anchor.  Grab handles with palms faced forward and stand with feet shoulder width apart.  Pull down on the handles with elbows close to sides, bent at approximately 90 degrees (start position).  Engage core and push down on handles until arms are fully extended.  Return handles to start position and repeat for a total of 8-12 or 12-15 repetitions

 

Mini Band Triceps Extension

Mini Band Triceps Pushdown (muscle area strengthened – back of arms)

Loop mini band between right thumb and index finger then place right hand on the top of the left chest.  Grab the bottom of the mini band with left hand and pull down on mini band while straightening arm.  Pause when left arm is fully extended then return left are to start position.  Repeat for a total of 8-12 or 10-15 repetitions. then switch hand position for other side.

 

 

Resistance Band Biceps Curl

Resistance Band Biceps Curl (muscle area strengthened – front of arms)

Grab handles palms faced up to your sides.  Stand on the center of the resistance tube with both feet evenly spaced shoulder width apart.  Engage core and pull handles up while bending elbows and keeping elbows close to sides until handles reach shoulder level.  Return handles to start position and repeat for a total of 8-12 or 12-15 repetitions.

 

Mini Band Biceps Curl

 

Mini Band Biceps Curl (muscle area strengthened – front of arms)

Grab the mini band with right hand inside the loop, faced palm up and left hand palm faced down. Both arms should be extended at waist level. Position feet shoulder-width apart and bend right arm until mini band reaches shoulder level. Lower arm and repeat.  Repeat for a total of 8-12 or 10-15 repetitions.

 

resistance-band-kneeling-anti-rotation-core-press

Resistance Band Anti-rotation Core Press Exercise (muscle area strengthened – core)

Position door anchor below [Pos. 2] on the hinge side of door.  Fasten ankle strap to the door anchor loop and clip resistance tube to ankle strap “D” ring.  Grab the handle of the tube and step away from door until arms are fully extended in front of you.  Once you feel tension on the tube, kneel down on your comfortable mat, engage the core and pull hands in towards your chest, then press hands straight out in front of you.  Repeat for a total of 8-12 or 12-15 repetitions then perform the same for the other side

Variation: Press the handles straight out in front of you and hold that position for up to 30 seconds. Repeat for the other side.  You may also stand and perform this exercise.

 

Resistance Band High to Low Wood Chop

Resistance Band High to Low Wood Chop  (muscle area strengthened – core)

Attach the door anchor to the top of the door on the hinge side and run the tube through the anchor loop.  Position your side to the resistance band and grab the handle with both hands and step away from the door until there is tension on the tube.  You should be about arm’s length from the door with arms fully extended.  In one motion, pull the handle down and across your body to your front knee while rotating your torso down to the ground.  Stiffen your belly, keep you back straight, pivot your back foot and bend your knees to get a full range of motion.  Maintain straight arms throughout the movement then return to the start position by standing up while pivoting your other foot to the standing position.  Repeat for a total of 8-12 or 10-15 repetitions.

 

Resistance Band Low to High Wood Chop

Resistance Band High to Low Wood Chop  (muscle area strengthened – core)

Attach the door anchor to the bottom of the door on the hinge side and run the tube through the anchor loop.  Position your side to the resistance band and grab the handle with both hands and step away from the door until there is tension on the tube.  You should be about arm’s length from the door with arms fully extended.  In one motion, pull the handle up and across your body to your front knee while rotating your torso down to the ground.  Stiffen your belly, keep your back straight, pivot your back foot and bend your knees to get a full range of motion.  Maintain straight arms throughout the movement then return to the start position by standing up while pivoting your other foot to the standing position.  Repeat for a total of 8-12 or 10-15 repetitions.

 

Mini Band Glute Bridge

Mini Band Glute Bridge with Abduction  (muscle area strengthened – glutes and core)

Place mini band over the top of knee and lay on back with knees bent and feet on the ground. Hands should be positioned to the side with palms faced down. Raise hips while pressing legs outward.  Pause, return legs inward then lower hips to the ground and repeat.  Repeat for a total of 8-12 or 10-15 repetitions.

 

Mini Band Clam Shell

Mini Band Clam Shell (muscle area strengthened – glutes and hips)

Place a light to medium mini band over the top of knee and lie on your side with one leg lying above the other. Rest your head on your hand and bend your hips and knees.  Lift the top knee upwards while the feet remain in contact with each other.  Pause. Repeat for a total of 8-12 or 10-15 repetitions.

 

 

Resistance Band Squat

 

Resistance Band Squat (muscle areas strengthened – front and back of upper legs and buttocks)

Grab handles of the resistance tube and stand on its center with both feet evenly spaced shoulder width apart.  Bring handles of the resistance tube up to shoulder with palms faced forward; elbows in front of the resistance tube.  Engage core and bend at hips and knees with both legs to a comfortable crouching position.  Stand up then repeat for a total of 8-12 or 10-15 repetitions.

 

Mini Band Squat

Mini Band Squat (muscle areas strengthened – front and back of upper legs and buttocks)

Position feet shoulder-width apart.  Engage core and bend at hips and knees with both legs to a comfortable crouching position.  Stand up then repeat for a total of 8-12 or 12-15 repetitions

 

Mini Band Hamstring Curl

Mini Band Hamstring Curl (muscle areas strengthened – back of upper legs)

Place the left foot between the loop of the left side of the mini band and right ankle inside the loop.  Position your hands at your waist.  Lift your left heel up to your but, pause, then lower your foot to the ground.  Repeat for a total of 8-12 or 10-15 repetitions.

 

Mini Band Hip Flexion

Mini Band Hip Flexion (muscle areas strengthened – front of upper legs)

Place both feet between the loops of the mini band.  Position your hands at your waist.  Lift your right leg with knee bent, pause, then lower your foot to the ground.  Repeat for a total of 8-12 or 10-15 repetitions.

 

Mini Band Monster Walk

Mini Band Monster Walk  (muscle areas strengthened – front of upper legs and gutes)

Place the mini band above the top of the knees with both feet parallel to each other.  Step forward with right foot about shoulder-width apart while taking a long step so that there is tension on the band.  Pause, then take another step forward with the left foot while keeping tension on the band.  Continue walking in this fashion for a predetermine distance then walk backward the same way by stepping back with left foot then right foot and so on.

 

Mini Band Hip Abduction

Resistance Band Leg Abduction (muscle area strengthened – outer upper leg)

Position door anchor at the bottom of the hinge side of door [FIG. 1] and attach one ankle strap to metal clip of the resistance tube.  Fasten the other ankle strap securely to the loop of the door anchor (as shown in FIG. 1).  Attach ankle strap to the ankle farthest from the door.  Hold on to a sturdy chair for support, engage core and move ankle away from the body.  Repeat for a total of 8-12 or 12-15 repetitions then switch sides.

Variation: For greater tension, setup the ankle strap as shown in [FIG. 2]

 

Mini Band Hip Abduction

Mini Band Hip Abduction (muscle area strengthened – outer upper leg)

Place the mini band around your ankles and hold on to a supporting object (chair). Brace your abdominals and bend your knees slightly.  Lift the right foot off the ground and move your right leg away from your body.  Pause at the top of the movement then lower your right leg back to the starting position while keeping right foot off the ground.  Repeat for a total of 8-12 or 12-15 repetitions then switch sides.

 

 

Mini Band Lateral Walk

Mini Band Lateral Walk

Place the mini band around your ankles and slightly bend knees. With hands at the hips move to one side by pushing with the leading foot slowly allowing the trailing foot to replace the position of the leading foot.  Repeat for a total of 8-12 or 12-15 repetitions then repeat movement in the opposite direction.

 

Resistance Band Hip Adduction

Resistance Band Leg Adduction with chair (muscle area strengthened – inner upper leg)

Position door anchor at the bottom of the hinge side of door [FIG. 1]  Attach ankle strap to metal clip of the resistance tube and place resistance tube with ankle strap securely to the loop of the door anchor.  Attach ankle strap to ankle nearest to the door.  Hold on to a sturdy chair for support, engage core and move ankle across the body in front of the supporting leg.  Repeat for a total of 8-12 or 12-15 repetitions then switch sides

Variation: For greater tension, setup the ankle strap as shown in [FIG. 2]

 

Mini Band Hip Adduction

 

Mini Band Hip Adduction (muscle area strengthened – inner upper leg)

Place the mini band around your ankles and hold on to a supporting object (chair). Brace your abdominals and bend your knees slightly.  Lift the right foot off the ground and move your right leg across your body.  Pause at the top of the movement then lower your right leg back to the starting position while keeping right foot off the ground.  Repeat for a total of 8-12 or 12-15 repetitions then switch sides.

 

Mini Band Hip Extension

 

Mini Band Hip Extension (muscle area strengthened – glutes)

Place the mini band around your ankles and hold on to a supporting object (chair). Brace your abdominals and bend your knees slightly.  Lift the right foot off the ground and move your right leg behind your body.  Pause at the top of the movement then lower your right leg back to the starting position while keeping right foot off the ground.  Repeat for a total of 8-12 or 12-15 repetitions then switch sides
resistance-band-standing-heel-raise

 

Standing Resistance Band Heel Raise (muscle area strengthened – lower leg) and ankles

Position door anchor at the bottom of the hinge side of door [Pos. 3] and place tube securely through loop of the door anchor. Grab handles up to shoulders and walk forward away from door a few steps until there is tension on the tube. With elbows down and palm forward, raise heels up then lower slowly. Repeat for a total of 8-12 or 12-15 repetitions

 

Mini Band Ankle Plantar Flexion

Mini Band Ankle Plantar Flexion (muscle area strengthened – ankle)

Sit on the floor or chair and rest the back of your lower leg on a rolled towel or foam roller.  Place the mini loop band (MLB) over the forefoot.  Engage the core and press your foot forward.  Pause at the top of the range of motion and slowly return forefoot to the start position.  Repeat for a total of 8-12 or 10-15 repetitions.

 

Mini Band Ankle Dorsiflexion

Mini Band Ankle Dorsiflexion (muscle area strengthened – ankle)

Attach the mini band around a stable object or attach it to our resistance tube door anchor (towards the bottom of the hinge side of the door).  Sit on the floor or chair with the mini band in front of you. Rest the back of your lower leg on a rolled towel or foam roller then place MLB around the your forefoot.  Maintain constant tension on the mini band, engage the core then pull your foot towards your shin.  Pause at the top of the range of motion, then return your forefoot slowly back to the start position.  Repeat for a total of 8-12 or 10-15 repetitions.

 

Mini Band Ankle Inversion

Mini Band Ankle Inversion (muscle area strengthened – ankle)

Attach the mini band around a stable object or attach it to our resistance band door anchor (towards the level of the foot on the hinge side of the door).  Sit on the floor or chair with the mini band on the forefoot closest to the anchor point as shown.  Rest the back of your lower leg on a rolled towel or foam roller.  Maintain constant tension on the mini band, engage your core then pull your foot towards the center of the body.  Pause at the top of the range of motion, then return your foot slowly back to the start position.  Repeat for a total of 8-12 or 10-15 repetitions.

Mini Band Ankle Eversion

Mini Band Ankle Eversion (muscle area strengthened – ankle)

Attach the mini band around a stable object or attach it to our resistance band door anchor (towards the level of the foot on the hinge side of the door).  Sit on the floor or chair with the mini band on the forefoot farthest away from the anchor point as shown.  Rest the back of your lower leg on a rolled towel or foam roller.  Maintain constant tension on the mini band, engage your core then pull your foot away from the center of the body.  Pause at the top of the range of motion, then return your foot slowly back to the start position.  Repeat for a total of 8-12 or 10-15 repetitions.

So there you have it, you can perform all of these exercises for the fraction of the cost of machines or dumb bells. Best of all, these resistance bands (tubes) and mini band will fit well in your carry-on or suitcase and their weight will be less than 5 pounds.  How awesome is that?

We carry the premium quality resistance bands and mini bands that are mentioned. Once you invest in them, you’ll be extremely satisfied with their ease of use, cost and portability.