Your knee does not have to lift high, but be sure to keep the shin parallel to the floor. Seriously, you're the best. Hold the handles and bring your RIGHT hand up to 90 degree bend, as if in a goalpost position. Lower down and repeat 15 times, making sure the knees never touch. When she’s not creating new workouts and recipes for her blog The Live Fit Girls she enjoys running with her two dogs and traveling. Leading with your elbows, squeeze your shoulder blades together to pull the bands up. Hold in a glute bridge (described above), making sure the knees aren’t touching. Engage the back muscles and squeeze the shoulder blades down and together to pull the band down, bending the elbows. Start on your mat and hold onto the handles of your band. So, Amber Rees, Barry’s Bootcamp instructor and Brave Body Project cofounder, put together a killer circuit workout that you can do with just a resistance band in the comfort of your living room, basement, backyard, or anywhere else you can safely work out. Stand on the band with just your right foot, holding the band at your thigh in your right hand below the handles for more resistance if desired. Lower back down and repeat 15-20 times. Bend the elbows to bring the handles by your shoulders, keeping the elbows in by your waistline. Complete 15-20 repetitions. Suffering from a sore neck, back and shoulders? They also come in different sizes and thicknesses, which translate into various resistance levels. Repeat to the LEFT side and complete 10 repetitions on each side. Lay on your back and place the handles around the arches of your feet, holding onto the middle part of the tubing. Complete reps then repeat on other side. You may need to choke up on the bands a bit to find the right position, you’ll want them to be taut when your arms are extended straight. Place one handle under your shoe and try a tricep curl by pulling on the other handle with both hands. Cross the band in front of you so it makes an X, holding the band below the handles for more resistance if desired. Control as you lower your arms back to shoulder height and repeat 15 times. Place the handles under the arches of your feet and carefully loop the resistance band around your neck. Place the resistance band under your RIGHT foot and hold onto the handle or choke up on the band. Get The FREE Mobility Guide To Fix Your Pain Today! Resistance band exercises are versatile and cost-effective calorie burners (1). Keeping your legs straight or slightly bent, slowly lean forward at the waist until your torso is parallel to the ground. Hold onto the handles, and start with your feet hip distance apart. Start by laying on your back with the band looped around the arches of your feet and your lower abs engaged to straighten your legs to the ceiling. Stand with feet shoulder-width apart with both feet on the resistance band. Bend over to the right side, lowering the band to just above your knee, left elbow pointed toward the sky. Grab onto each handle and hold your arms straight out in a T, palms facing forward. Starting on all-fours, place the looped band around your shins or ankles. Stand with feet hip distance apart and place the resistance band under your RIGHT foot, holding the resistance band handle in your RIGHT hand. Most exercise resistance bands have particular exercises they can be used for. Squat down as if you were sitting back into a chair, keeping the weight in your heels, and then engage your glutes and hamstrings to … Run the bands under your hands so that the palms press the tubing into the floor, and step back into a full plank position. Repeat 15 times, and then switch to the other side. Loop or handle resistance bands will work here, but we’re going to review the loop version. Repeat 15 times, never letting those knees touch. We may earn commission if you buy from a link. if(typeof(dataLayer) === 'object'){ Resistance bands with handles This style is the most common – it has handles at either end and features much longer tubing. Choke up onto the tubing of the band so that there is resistance when your arms are shoulder width apart. Just as with the kickbacks above, set up with the band anchored to something sturdy. Slowly lower down, then repeat. Lay on your back and hold onto the handles. Keeping your feet glued together, externally rotate the top leg so that you lift the knee up and out to the side. Continue scissoring the legs for 20 repetitions (or 10 on each side). Push yourself further with the use of resistance training bands - ideal for leg and strength workouts and exercises. 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