SIMPLE FULL BODY WORKOUT. NO GYM REQUIRED!
Full-Body Resistance Band Workout: No Gym Required
We've said it before, and we'll say it again: you don’t need a gym membership or fancy workout equipment to build strength and improve your fitness. In fact, all you really need is a resistance band and a few key exercises to target every major muscle group, while giving your heart and lungs a great workout, too.
Ingrid S. Clay, a trainer from Chris Hemsworth's fitness program, Centr, recently shared a full-body resistance band workout on Instagram that’s perfect for home or travel. With the holidays fast approaching, now’s the ideal time to add this simple yet effective kit—and these moves—into your fitness routine.
How to Do This Full-Body Resistance Band Workout
I’ve broken down Clay’s resistance band workout, with sets, reps, and target muscle groups, to make it easy to follow. Start with a light resistance band or use the lowest resistance level as you familiarize yourself with the movements. Once you’re confident with your form, you can increase the resistance for more of a challenge. Aim for 10–12 reps per exercise, completing 2–3 rounds, and adjust your rest or reps as needed to push your limits.
1. Reverse Lunge into Overhead Press
Targets: Glutes, quads, shoulders
- Stand on the middle of the band, holding the handles at shoulder height.
- Step back into a reverse lunge, keeping your chest upright.
- Step forward and press the handles overhead, engaging your core.
- Complete all reps on one side, then switch.
2. Double Alternating Hammer Curl
Targets: Biceps
- Stand with both feet on the band, holding the handles by your sides.
- Curl one hand across your body toward your opposite shoulder, then return to the starting position.
- Curl the other hand across your body, then return to start.
- Finally, curl both hands to your shoulders with palms facing each other.
3. Seated Close-Grip Row
Targets: Lower back, mid back, biceps
- Sit on the floor with your legs straight, looping the band around your feet.
- Pull the handles toward your ribs, squeezing your shoulder blades together.
- Slowly return to the start position and repeat, keeping your torso upright and core engaged.
4. Standing Chest Press
Targets: Chest
- Loop the resistance band around your upper back and hold the handles.
- Draw your hands back toward your chest, keeping elbows bent.
- Press the handles forward in a powerful motion, maintaining tension in the band and your core engaged.
5. Stiff-Leg Deadlift
Targets: Hamstrings, glutes, lower back
- Stand on the band with both feet, holding the handles at your sides.
- For more tension, cross the handles.
- Hinge at your hips, keeping a slight bend in your knees to load your hamstrings.
- Drive your hips forward to stand tall, engaging your glutes and lower back.
By incorporating these simple resistance band exercises into your routine, you can effectively target all major muscle groups without needing a gym membership or expensive equipment. Whether you’re training at home or on the go this holiday season, this workout is a convenient and highly effective way to stay strong and fit.
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