Looking for a workout that builds strength and muscle? These resistance band exercises create a full-body workout that you can do anywhere.
Standing Side Taps
- Stand with your feet hip-width apart and the resistance band around your ankles.
- Shift your weight so that you are standing on your right leg; press down through the heel. Slightly bend your knees.
- Then, lift the left leg out to the side so that it is completely straight, tapping the toe on the ground.
- Bring it back to the center.
Repeat 10 times and then switch to the right side.
Glute Kickbacks
- Stand with your feet hip-width apart and the resistance band around your ankles; bend your knees slightly.
- Shift your weight so that you are standing on your right leg.
- Step the left leg back behind you and straighten the leg, reaching through the heel.
- Then bring it back to the center.
Repeat 10 times and then switch sides.
Bicep Curl
- Hold one handle in each hand and step on the center of the band with both feet hips-distance apart.
- Slightly bend your knees and pull your abs in.
- Keeping your upper arms glued to your sides, pull the band up toward your shoulders into a bicep curl, then release back to the starting position.
Repeat 10 times.
Bent Over Reverse Fly
- Hold one handle in each hand and step one foot forward and the other foot back behind you into a high lunge.
- Anchor the band under your front foot.
- Bend the front knee at almost a 90-degree angle and keep a slight bend in the back knee as well.
- Hinge at your waist, leaning forward to a 45-degree angle, and let your arms reach down toward the floor.
- Squeeze your shoulder blades together, pulling the band out to the sides as high as your shoulders.
- Return to the starting position.
Repeat 10 times.
Horizontal Rear Delt Flys
- Grab the tubing of the band, hold it in front of your chest with your hands as wide as your shoulders, letting the handles dangle.
- Make sure there is a little bit of tension on the band from this position; you don’t want any slack.
- Then, keep the shoulders down and engage the upper back as you pull your arms out to the sides, wider than your shoulders.
- Come back to center.
Repeat this 10 times.
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Anita Terlizzi is Red Mountain’s official Fitness Expert. Her background in health and wellness is as a personal trainer. Anita’s expertise is in strength training, muscle development, speed and agility, and strength and balance. She has trained people from ages 8-98 with a variety of goals. Furthermore, she has been featured on Sonoran Living, Arizona Midday, Scottsdale Health Magazine, and more.
