Resistance bands make the best at-home workouts!

At-Home Resistance Band Workouts

DIY workout, band workout, at-home workout

At-Home Resistance Band Workouts

Resistance bands are an easy way to workout while traveling, at home, or basically anywhere. They’re cheap, effective, and allow you to target every muscle in your body. When people think of ‘working out’, an image of a gym normally comes to mind. That, or someone bouncing around like crazy in their living room — both options are awesome by the way.

However, those are not the only two avenues when it comes to being fit and active! Read on to learn how resistance bands can boost your workouts, wherever you are!

Resistance Bands Keep You Fit, Anywhere!

While many people love the gym atmosphere, it’s not always practical to stay consistent. For busy moms or people who travel, making it to a gym is sometimes unrealistic—which is why workouts you can do anywhere make it more practical to stay active regularly!

One of the major issues with training using your own bodyweight is that it’s difficult to target your back muscles. Unless you carry a chin up bar with you (and can rock chin ups), this is a major flaw for traveling workouts!

Your back muscles play an important role in alleviating low back pain, aiding your posture, and allowing you to do your daily activities pain free. They’re kind of important.

Unfortunately, many programs overlook the posterior chain. This creates imbalances and can lead to both injury and discomfort.

With resistance bands, this problem is solved! With the proper bands and a little creativity, you can target every muscle in your body with resistance bands. Yes, even your back muscles. This makes them the ideal piece of at home workout equipment (or traveling tool, too!).

Below are three resistance band workouts you can do absolutely anywhere. These workouts are well-balanced (they hit a variety of muscles) and will leave your muscles feeling worked and fatigued.

Note: While many resistance band exercises and workouts give you exercises in which the resistance bands are fastened to something, these workouts do not. Instead, these workouts can literally be done anywhere with just the use of your body and the bands.

Workout #1

This workout is completed as a circuit. Meaning you will perform each exercise back-to-back for the prescribed number of repetitions. Once all the exercises are completed, rest and repeat for a total of 2-3 sets, depending on your tolerance and how much time you have available.

A1. Banded Squat With 3 Second Pause At Bottom — 12 reps

A2. Bent Over Band High Row — 12 reps

A3. Purple Band Deadlift — 10 reps

A4. Full Plank With Shoulder Tap — 10 reps per arm

A5. Quadruped (on all fours) Banded Abductions (leg lifts to the side of the body, no rotation of torso) — 15 reps

DIY workout, band workout, at-home workout

Banded Squat

Workout #2

This workout moves a bit slower than the circuit. Perform the exercises that are grouped together by letters for the prescribed number of sets and repetitions before moving on to the next grouping. Ensure you are taking rests between sets of about 30-45 seconds.

A1. Bodyweight Walking Lunge — 10 reps per leg

A2. Purple Band Deadlift — 10 reps

B1. Band Shoulder Press — 10 reps

B2. Band Rear Delt Fly — 8 reps

B3. Single Leg Glute Bridge — 12 reps per leg

C1.  Bent Over Band High Row — 10 reps

C2. Feet Elevated Banded Glute Bridge — 15 reps

DIY workout, band workout, at-home workout

Banded Row

Workout #3

This workout is completed as a circuit and meant to be fast paced with little rest. Meaning you will perform each exercise back-to-back for the prescribed number of repetitions. Once all the exercises are completed, rest and repeat for a total of 2-3 sets, depending on your tolerance and how much time you have.

A1. Bodyweight Walking Lunge — 10 reps per leg

A2. Straight Leg Hamstring Bridge — 15 reps

A3. Band Shoulder Press with Pull Apart — 10 reps

A4. Close Grip Push Ups — 12 reps

A5. Banded Squat with 3 Second Pause at Bottom — 12 reps

 

DIY workout, band workout, at-home workout

Banded Shoulder Press

Wrap-Up

These workouts are perfect for tight schedules and traveling! Resistance bands are an amazing way to target muscles sometimes forgotten in other methods of training. On top of that, the bands are extremely cost effective and easy to travel with.

Resistance bands are a great way to stay strong, fit,, and active when you can’t make it to the gym. They give you access to a variety of exercises and make your workouts simple but effective.

The workouts in this blog post are practical, effective, and fatiguing. Chose the one best suited to your abilities and goals and make sure that every repetition counts.

Happy training!

DIY Active Cheat Sheet
Shelby Stover

Shelby Stover

Meet Shelby. She blogs over at Fitasamamabear. She's a Strength Coach, Nutrition Coach, & Chronic Foodie. But most importantly, mama to a super cute little girl.
Shelby enjoys sweaty workouts, tasty meals, and trying her best to live holistically (though there's definitely a lot of trial and error there!). But most of all, she loves sharing knowledge on everything parent & health related.
Shelby Stover

Latest posts by Shelby Stover (see all)

Resistance band workouts for at-home or on-the-go exercisers

Comments

Use a Facebook account to add a comment, subject to Facebook's Terms of Service and Privacy Policy. Your Facebook name, photo & other personal information you make public on Facebook will appear with your comment.

At Home Fitness: Health News, Workouts, Recipes, Lifestyle Tips
375 Shares
Share
Tweet
Pin
+1