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7 Resistance Bands Moves That You Can Do Anywhere!

April 29, 2015 2 min read

If you are looking to build your own home gym, but have a set budget to spend, then one of the pieces of gym equipment that I urge you to add to your list are resistance or workout bands! 1. The Tricep Thruster

Stand over the center of the band with feet shoulder-width apart.
Bend slightly at the knees and hinge at the waist, keeping your hips back.
Grasp each handle with hands facing the outside of your knees.
With elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle. Lower and repeat.

2. The Leg Lifter

Place the center of the band around the sole of your right foot.
Then place your elbows and knees on the ground so your back is straight.
Hold the band firmly, draw your belly in, and extend your right leg straight out behind you.
Then draw your knee forward, but don't let it touch the ground.
Repeat and switch legs.

3. The Rowboat

With legs extended, place the center of the band behind the soles of your feet.
Grab the band with both hands, arms extended and palms facing each other.
Sitting nice and tall, bend at the elbow and pull the band toward your core, squeezing your shoulder blades together.
Slowly return to starting position and repeat.

4. The Reaching for the Sky

Anchor the loop or tube band underneath one foot.
With your right side to the support, grab the free end of the band with your arms stretched out overhead.
In one smooth motion, pull the band down and across your body to the front of your knees while rotating your right hip and pivoting your back foot.
Slowly return to starting position and repeat.

5. The Squatter

Stand on band with feet slightly wider than shoulder width.
Holding a handle in each hand, bring the top of the band over each shoulder. (If it's too long, secure band in place by crossing your arms at your chest.)
Sit straight down, chest up, abs firm, pressing knees out over your toes.
Rise back up to start position and repeat.

6. The Criss Cross

Stand on band with feet hip-width apart.
Crisscross band in front of you and hold handles at hips, palms inward.
Step to left as you raise hands to chest, elbows out (as shown).
Return to start; repeat on opposite side for 1 rep.

7. The Pumping Iron

Stand with both feet together, holding the handle of a resistance band in either hand.
Step both feet onto the middle of the band, hips-width distance apart. You can choose to do one arm at a time or do both biceps at once.
Inhale, and as you exhale, simultaneously bend one OR both elbows. Make sure you have the correct alignment.
As you inhale, straighten both your arms (or one arm if doing singles), coming back to the starting position. This counts as one rep.

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