But before you get started, you have to find the band that is right for you. Follow these tips when shopping:
- It’s best to start with at least three bands– easy, medium and hard–since different muscle groups will require different levels of resistance.
- Make sure you buy a band that is comfortable, and easy to use. Avoid those with hard plastic handles.
- If you’re just getting started, stick with your basic long tube with handles. As you become more advanced, you may want to work in some of the different varieties available.
Now that your bands are selected, you’re ready to start your basic, total upper body workout. Be sure you warm up for 5-10 minutes before beginning this routine. For beginners, perform one set of 16 reps; intermediate and advanced levels, do 2-3 sets of 12-16 reps each. As you progress, increase the difficulty by using thicker bands or adjusting your positioning.
Back- Bent Over Rows
Stand on the band so that it is centered under your feet. Bend forward at the waist, keeping your back flat and abs in. Grab the tube close to your feet and slowly pull toward your waist, keeping your elbows close to your side. Be sure to pull with your back, and not your arms.
Chest – Standard Chest Press
Wrap the band around something stable behind you, and hold each handle. Squeeze your chest as you press arms out in front of you (simulating a bench press).
Shoulders – Lateral Arm Raises
Stand with one end of the tube under your foot and the other end in that hand. Raise your arm out and away from your side, to shoulder level, and slowly lower. Repeat on the opposite side.
Arms- Bicep Curls
Stand on the band so that it is centered under your feet and grasp the handles. Bend your elbows, and curl your hands up toward your shoulders. Lower and repeat.
Arms – Triceps Extensions
Start by holding the tubing in your right hand behind your head. Hold the other firmly along your left side. Straighten your right elbow until your arm is fully extended. Return to the starting position and repeat. Perform on both sides.
