Out of all of the strengthening toys you will discover on the fitness center, resistance bands maintain the (unfair) title of being the least intimidating. These couldn’t probably give me an excellent exercise, say the haters. Go forward, underestimate me, whispers again the resistance band. Okay, so I’m personifying inanimate objects right here—however, for actual: The rubber bands could make your muscle tissues quiver when used appropriately.
Aaptiv grasp coach Meg Takacs is aware of first-hand how stealthily brutal these bands might be. When she dropped by our workplace final week, we challenged her to give you a full-body sequence you are able to do wherever utilizing your band of selection. Whether or not you tack the strikes onto a fartlek exercise or bang them out for a speedy sweat sesh proper earlier than work, you’ll be breathless in a great way. Under, Takacs shares her 5-move, full-body resistance band exercise.
Prepare for this resistance-band exercise
1. Push-up into single row: Start in push-up place with the band wrapped round your wrists. Push-up, then pull your proper elbow again in a row. Return to push-up place and do the identical factor in your left aspect. Repeat 10 instances on all sides.
2. Single leg RDL: Start standing with resistance bands round wrists. Lean ahead whereas kicking your proper leg again so that you’re in an L-shape. Hold your backside knee bent. Repeat 10 instances on all sides.
three. Diagonal squat walks: Wrap the resistance bands over the underside of your thighs (proper above your knees) and squat down. Deliver your arms in entrance of your chest and stroll ahead, staying in a squat. Then, stroll backward in the identical place. Repeat 10 instances.
four. Shoulder faucets with legs at 90 levels: Come to your arms and knees with the band proper beneath your knee caps. Carry your knees off the bottom and alternate between tapping your proper and left shoulder. Repeat 10 instances on all sides.
5. Burpees with plank-jacks: Come to standing with the resistance band beneath your knee caps. Leap up, decrease your arms to the bottom, and soar again into plank. Hop your ft aside so your legs come right into a V-shape, then return to plank place. Repeat 20 instances whole.
Take a second to catch your breath, then do that yoga-based ab exercise and/or Hilary Swank’s fast, sweaty routine.