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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.
2015-03-204  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.
2015-03-203  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.
2015-03-202  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.
2015-03-201  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.
2015-03-20  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.
DSC_1082  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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