Resistance Band Basic Training Exercises

Body-Bands are designed to work your entire body. The exercises below are a great way to begin. They work all of your core muscle and, when done correctly, will also provide some cardiovascular benefits.

To begin, select a size band that you can easily do 8-10 repetitions for the exercise movement that you want to accomplish. You may have to experiment at first and you may also need a different size band for some of the different exercises. That is OK and to be expected as different muscle groups will be used in the various exercises.

If you are new or just getting back into exercises, remember, do not push yourself too hard. You want to work yourself into shape and you should not be staining yourself in the beginning. It is also important to do some light stretching prior to beginning. Better yet, also work in a brief bike ride or light jog. It helps to get your muscles warmed upped prior to resistance training.

Think of this as a circuit training exercise program. You want to move from exercise to exercise with as little rest as possible. After each circuit, go ahead and get a drink and catch your breath. After 1-2 minutes, repeat the circuit. If you can only do one because you are just starting out or in a pinch for time, that is OK. Something is better than nothing and remember we are working into this.

Once you can easily do 3 complete circuits, it is time to step it up a notch and move to the next level of band. You can also do this earlier for specific exercises if you feel that it is becoming too easy. Trust what your body is telling you.

Now, let's begin using your Body-Bands!

Resistance Band Squats

Body Bands Resistance Training Basic Squat

1. Start by stepping on the resistance band with both feet shoulder width apart.

2. Hold the resistance band at shoulder level with both hands. Start into a full squat while holding the band at shoulder height.

3. Return to the starting position and repeat.

Resistance Band Bent Over Rows / Lat Row Alternative

Body Bands Resistance Training Basic Squat

1. Start by placing the band under one foot and stepping backwards with the other foot.

2. Bend over keeping your back flat and stop at a 45 degree angle.

3. Pull the bands up towards your waist keeping your elbows in close together.

4. Squeeze your shoulder blades together when performing rowing motion.

(A great alternative to this is to start in the same position as the squats above, but instead of bending down just use your hands to raise and lower the band. This is a great workout for your shoulders and lats.)

Alternate Lying Chest Presses & Fly Alternate

Body Bands Resistance Training Basic Chest Press

1. Lie on your back and place the resistance band under your back and hold the ends with both hands.

2. Start by pressing one arm up towards the ceiling and then return to the starting position. Repeat with the other arm.

(Try this Chest Fly alternative...in a standing position, place the band behind your back and grasping one end in each hand. Stretch your arms out and slowly bring them together in front of you. Slowly take you hand back to the starting position and repeat.)

Diagonal Woodchops

Body Bands Resistance Training Basic Chop

Starting Position: Loop the band under your left foot and grasp either end. Keep hands together and extend arms down towards left foot.

1. Bring band up and away in a wood chopping motion.

2. During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.

Triceps Extensions

Body Bands Resistance Training Basic Tricep

1. Start by holding the bands in one hand and placing that hand behind your back.

2. Now grab the other end of the band with the arm that is over your head.

3. Extend the top elbow until your arm is fully extended.

4. Return to the starting position and repeat for the prescribed repetitions.

Resistance Band Lunges

Body Bands Resistance Training Basic Lunge

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot. Place resistance band under front foot and hold the other end with your hands.

2. Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position.

3. Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.

4. Return to start position.

Lateral Rows

Body Bands Resistance Training Basic Lateral Row

1. Step onto resistance band with feet hip width apart and knees slightly bent.

2. Start position: Grasp ends with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.

3. Raise band to side of body at shoulder height keeping elbows only slightly bent.

4. Return to start position.

Bicep Curls

Body Bands Resistance Training Basic Bicep Curls

1. Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance.

2. Step onto middle of tubing with back foot or both feet.

3. Start position: Grasp ends with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides.

4. Flex at the elbows and curl band up to approximately shoulder level. Keep elbows close to sides throughout movement.

5. Return to start position.

6. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

Standing Shoulder Press

Body Bands Resistance Training Basic Shoulder Press

1. Start by placing both feet on the band and the opposite each end in both hands at shoulder level.

2. Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended.

3. Return to the starting position and repeat for the prescribed repetitions. Keep your abdominals tight throughout the movement and avoid arching your low back.

(Since you are probably using one continuous looped resistance band, grasp it the same way but press the band either in front of your head or behind it. Going behind your head is an added degree of difficulty and will work your rear shoulders more).

Proper Care

Caution: Body Bands are NOT toys. Use your common sense and follow our workout plans detailed on our Workout pages. Body Bands, LLC is not responsible for any injury caused by misuse of the products.

If properly cared for, Body Bands will give you years of exercise performance. Like most things, they will wear over time. Replace any bands that begin to fray or crack.

Body-Bands Training Kit

There are just a few common sense things to follow in order to prolong the live of your resistance bands ... if you follow them your bands will last you for many years to come.

Store your bands indoors
Keep them out of elements
Do not leave them in direct sun light
Do not use bands that are cracked

Before beginning this or any fitness program, Body-Bands highly recommends that you get complete physical from your physician. Not only is it smart, but its the right thing to do.