Fitness Expert and Certified Trainer Amy Nixon shows us how to use a resistance band to get a workout for under 20 dollars.
Wrap the exercise tubing around a pole or any other secure, stationary object at about chest height. Grab one handle in each hand and stand with feet shoulder width apart so that you’re facing away from where you attached the tubing. Stick your arms straight out to your sides so that they’re parallel with the floor, and turn your hands so your palms are facing forward. Now, keep your arms straight, contract your chest, and pull your arms together in front of your chest. Then resist the contraction and slowly return your arms back out to the starting position.
Bentover Row (works the back)
Place one foot in front of the other and bend forward from the hips. Your front knee should be over your shoelaces and the knee should be bent to about 45 degrees. Place the middle of the band under the front foot. Grab one handle in each hand. Bend forward from your hips look down toward the floor. Fully extend your arms down toward the floor and hold your hands about 6 inches apart with your palms facing each other. Now, bend your arms and slowly pull your wrists back to your lower rib cage—keep your elbows close to your body and squeeze your shoulder blades together. Then slowly extend your arms back to the starting position.
Front Raise (works the shoulders)
Stand on the center of the exercise tubing. Grab one handle of the tubing in each hand and stand up tall with your back straight. Hold your arms to your sides with your knuckles facing forward. Now, keep your arms straight, and lift your knuckles up toward the ceiling until your arms are pointing straight ahead and parallel to the floor, and then lower your arms back down to your sides.
Bicep Curls (works the front of the upper arm)
Stand on the center of the exercise tubing. Grab one handle of the tubing in each hand and stand up tall with your back straight. Hold your arms to your sides with your palms facing forward. Now, bend at your elbows, contract your biceps, and curl the handles up to your shoulders. Then, keep your biceps contracted and lower your arms back to the starting position. Make sure you fully extend your arms at the bottom of the motion.
Tricep Extensions (works the back of the upper arm)
Stand on the center of the exercise tubing. Grab one handle of the tubing with both hands and stand up tall with your back straight. Lift your arms above your head so that your upper arms are touching your ears and the tubing is positioned behind your back. Now, keep your upper arms steady, bend at your elbows, and slowly lower the handles behind your head until your arms are bent at a 90 degree angle. Then extend your arms back up to the starting position.
Walking Abduction (works the outer thigh)
Stand on the center of the band with your feet out wide (about 2 inches wider than shoulder width apart). Grab the handles of the band and hold them tightly at your hips. Take a giant step to your right, pushing the band out and away from you (not UP) as you step. If you need more resistance to make the exercise harder, grab the band a little lower or wrap it around your hands. Take 4 giant steps right and then 4 giant steps left. That is one rep.