Resistance-band workout

Resistance-band workout

Bicep Curls: Start by standing on the resistance band with feet hip width a part. Have a slight bend in your knees and hold the band underhand. Slowly curl your arms up and then release. That is 1 repetition. Do 20 repetitions for 2 sets. To advance, do this very slow to exhaust your muscles and to modify, keep the bicep curl at the top half rather than working full range of motion.

Lateral Raises: Start by standing on the resistance band with feet hip width a part. Have a slight bend in your knees and hold the band right by your sides, palms facing in towards your body. Slowly extend your arms up and out, as you engage your core and exhale. Then, release as you take an inhale. This is 1 repetition. Do 20 repetitions for 2 sets. To advance, do this very slow to exhaust your muscles and to modify, keep the bicep curl at the bottom half than working full range of motion.

Mountain Climbers: Start by standing on the resistance band with feet hip width a part. Have a slight bend in your knees and hold the band underhand. Jump your left foot back behind you, with your heal up and make sure you bend your right knee so it is is over your toes. Then, switch and scissor your legs so your right leg is behind you and your left leg is in front with knee over your toes. Keep the grip of the band underhand to cause some tension in your biceps. Do 30 reps, or jumps, for 2 sets. To advance, hold the low lunge for a few seconds and then jump to the other leg. To modify, do not get as low in your lunge.

Calf Hop-Overs: Use the resistance band as a prop by placing it on the ground in front of you horizonatlly. By staying on your toes, hop over the resistance band and then back to where you started. That is 1 repetition. Be sure to do these quickly to work your calves. Do 30 repetitions for 2 sets. To advance, hold your arms over head to challenge your core. To modify, keep the height and range of your jump smaller.

Core Balance: Sit on the ground with your legs straight out in front of you and put attach the resistance band on the arch of your feet and hold the ends of the ropes in your hands, with palms facing in towards your body and elbows bent. Lean back, and slow raise your legs off of the ground, keeping tension in your core and your triceps. Lower down slowly and that is 1 repeition. Do 15 repetitions for 2 sets. To advance, pulse your legs at the top 5 times and to modify, have your knees bent to release some of the tension.

-Eliza S., University of Massachusetts, Amherst