6 Resistance Band Workouts You Can Do Absolutely Anywhere

20/06/2016 11:51 AM IST | Updated 15/07/2016 8:27 AM IST
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Mid section view of a man exercising with resistance band

Is your travelling coming in the way of your workout schedule? Just pick up a Resistance Band, and you're all out of excuses. The guys at Gold's Gym in Gurgaon suggest 6 excellent Resistance Band workouts that can be done in the comfort of your hotel room, on the beach or, basically, anywhere you can't spot a gym.

"They're also an excellent lower-impact solution to build muscle if you have achy joints or are slowly recovering from an injury," says Ashish Gupta, director and fitness expert at Gold's Gym. "If you are bored with your current workouts, bands create a new way to stimulate muscle growth by making it easier to control the resistance and keep it consistently on the targeted muscle!"

1. Bent Over Row

Target: Upper back muscles

bent over row resistance band

Place both feet on the resistance band, slightly wider than shoulder-width apart. Bend from your hips without curving your spine (it helps if you push your chest out). Keep your knees slightly bent, and let your arms hang down.

Then, pull both elbows up so they're in line with your torso. Keep them inwards and pointing upwards. Lower the band back to starting position. This completes one rep.

Repetition: 10-15 times per set

Sets: 3

2. Russian Twist

Target: Abs and obliques

russian twist

Sit on the floor, wrap the band around your feet and grasp the ends in each hand held closely together. Lean back at a 45 degree angle. Then rotate from side to side using your entire upper body, not just your arms.

Repetition: 10-15 times per set

Sets: 3

3. Front Squat

Target: Abs, glutes, thighs

front squat

Step on your band with legs shoulder-width apart. Fold your hands holding the band next to your chest, or keep them held apart. Without bending your spine, bend your knees, as much you can. Make sure your knees are aligned to your shoulder, and do not cross your toes.

Repetition: 10-15 times per set

Sets: 3

4. Woodchopper

Target: Core strength, oblique muscles

woodchopper

Stand with your feet shoulder-width apart, and knees slightly bent. Attach one end of the band to any stationary object and grasp the other end with both hands. (Alternately, you can step on the band with one foot, and loop it over your shoulder). Start with your arms up above the shoulder closest to the attachment. Keep your elbows straight, and pull your hands down to the opposite hip. Twist as much as you can.

Repetition: 10-15 times per set

Sets: 3

5. Resisted Push Up

Target: Core strength, chest and arms

push up

If you've just started working out, you can initially perform this, standing up against a door. Wrap your resistance band around your back, and hold the ends in your hands. Perform an ordinary push-up, but allow your band to act as a resisting force.

Repetition: 10-15 times per set

Sets: 3

6. Front Raise

Target: Deltoids

front raise

Stand with one end of the band under your feet and the other end in one hand. Slightly bend your elbows, and raise your arms up in front of you to shoulder height. Return to starting position to complete one rep.

Repetition: 10-15 times per set

Sets: 3

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