The Ultimate One-month Resistance Band Workout Routine You Can Do Anywhere
Activewear | Sportswear | Fitness Clothing. Keep It On.
The winter was long, boring, and intense.
And spring hasn't come in it's best form either.
But, summer is on it's way with a lot of hope.
Soon the days of 'Netflix and chill', endless gaming on the couch, lying in bed till late, and experimenting cooking will be behind us, and we will be again found roaming in the streets of our favourite cities. What better time we can get, than this period of isolation, to discover a new exercise style at home without having to use the gym equipment? It is easy to get lost in a daydream with all this spare time during the COVID-19 lockdown, but now is the perfect time to develop ideas and new habits of exercising, while planning your fitness progression.
When we talk about exercising without the gym equipment, we mean using fitness bands. These bands are also called "Resistance Bands". Resistance bands are effective and inexpensive elastic exercising bands that can be far more effective than you might think. While people looking to add serious bulk to their bodies might not find resistance bands useful, they are an excellent tool to expand your vigour and add some muscle. If you want to revamp or upgrade your cardiovascular fitness and burn abundant calories, you can use resistance bands for your HIIT Workouts.
Choosing a Resistance Band
Resistance bands come in a range of strength or resistance levels. The most common ones are tube bands with handles, loop bands, and therapy bands. If you are a beginner, then we recommend you start with the lowest strength resistance band. But, if you have included strength training into your routine, then you can easily bear the heavy strength resistance band. If you are in doubt about which band to buy, then you shall take the help of a fitness professional before coming to a buying decision. Bands are easy to carry, easy to store, and are a perfect option for home workouts.
Warming up before the workout
Often people are so busy that they overlook warming up before exercising, which can cause an injury. It is crucial to perform the warm-up exercises before you start exercising vigorously so that in case of any injury, your muscles can recover sooner & better. A proper warm-up consists of an aerobic and anaerobic component. For the aerobic warm-up, you can opt for skipping a rope, jogging or cycling.
For an anaerobic warm-up, there are pre-workout stretching exercises which are mentioned below:
Upper body stretches-
Muscles worked upon are; pectoralis major and deltoids. Keep your elbows straight and clasp your hands behind your back. Now slowly lift your arms upward. If you are not able to clasp your hands, then you can hold both ends of a towel. For an additional stretch, bring your hands forward and clasp them again. Now lift both hands higher, then come back to the normal position.
Muscles worked upon are; rhomboids, deltoids, and triceps brachii. Hold your right elbow with your left hand and bring the arm towards your left shoulder across the chest. Repeat the process for the other side.
Upper Back Stretch
Muscles worked upon are; the latissimus dorsi and triceps brachii. Bring both arms overhead and hold your right elbow with your left hand in a way, pushing it slowly behind you and touching the upper back. Now repeat the process for the other arm.
Lower body stretches-
Lower Back Stretch
Muscles worked upon are; erector spinae and gluteus maximus. Sit on the floor with both legs straight in front of you. Now bend your right leg and cross it over your left knee, placing your right foot flat on the floor facing the outside. Place your left hand on your right knee and put your right hand behind you on the floor. Slowly rotate your body towards your right. Stretch for a few seconds then come back to the normal sitting position. Repeat on the other side.
Muscles worked upon are; quadriceps. Stand upright, then bend your right knee backwards by grasping your ankle with your right hand. Hold this position for a few seconds until you feel a stretch in your thigh. Then return to the normal position and repeat the process with the left leg.
Muscles worked upon are; hamstrings and erector spinae. Sit on the floor with both the legs straight in front of you. Now extend your arms by bending forward at the waist. Try to reach as far as you can, while keeping your lower body on the ground. Hold for a few seconds and come back to the normal position.
Muscles worked upon are; soleus and gastrocnemius. Stand on a step. Place half of your feet on the edge of the step and the heels off the step. Slowly raise your body by pushing upwards through the ball of your feet. With this, you carry your weight through the leg. You can hold something like a chair or the wall, for support. Hold for 20-30 seconds then come back to the normal standing position.
Sample one-month resistance band workout routine
Exercising with a resistance band helps improve your strength & flexibility. We have listed significant resistance band exercises, which can be done anywhere.
The exercises are broken into three categories:
1. Upper Body
2. Lower Body
Day 1: Lower Body & Abs & Cardio
Day 2: Upper Body
Day 3: Abs & Cardio
Day 4: Lower Body & Upper Body
Day 5: REST DAY
Day 6: Lower Body & Upper Body & Abs & Cardio
Day 7: REST DAY
Day 8: Upper Body & Abs & Cardio
Day 9: Lower Body & Cardio
Day 10: REST DAY
Day 11: Lower Body & Upper Body
Day 12: Abs & Cardio
Day 13: Upper Body & Lower Body
Day 14: REST DAY
Day 15: Lower Body & Abs & Cardio
Day 16: REST DAY
Day 17: Lower Body & Upper Body
Day 18: Abs & Cardio
Day 19: Lower Body & Cardio
Day 20: Upper Body & Abs
Day 21: REST DAY
Day 22: Lower Body & Upper Body & Abs
Day 23: Cardio
Day 24: REST DAY
Day 25: Lower Body & Upper Body
Day 26: Abs & Cardio
Day 27: Lower Body & Upper Body & Abs
Day 28: Abs & Cardio
Day 29: Lower Body & Upper Body
Day 30: REST DAY
Now, let's take a look at the full-body resistance band workout for each category. For each exercise, it is recommended to perform three sets of 12-15 reps each. As per your convenience, you can also increase the no. of sets or no. of repetitions per exercise.
Upper body resistance band exercises
Watch all the exercises on our Instagram page
Lying banded pullover
Lie down on your back and anchor one end of the band on a lower position. Now grab the other end of the band in both hands, stretching your arms straight out overhead. Pull the band overhead with your arms slightly bent, and pull it to the length of your hands. Gradually return to the starting position and repeat the exercise.
Bent over rows
Place the centre of the band under your feet and hold both ends of the band in your hands. Bend your upper body slightly and squeeze your shoulder blades together. Now lift the band from both hands upwards (towards your upper rib) and then bring it back to its starting position. Repeat the exercise.
Anchor the centre of the band on a window railing and sit on the floor. The angle of your band should be above your head. Keep your core tight, and glutes engaged, and pull the band with both hands towards your chest, creating tension in the band. Repeat the exercise.
Sit on the floor with legs straight in front of you. Loop the resistance band on your feet with both ends of the band held in your hand. Keep your arms extended and pull the band towards you; this movement should feel a squeeze in your shoulder blades. Gradually return to the starting position, and repeat the exercise.
Banded single arm rows
Double over the resistance band and anchor one end of the band under your right foot. Now grab the other end of the looped band and pull it straight up to your chest. Squeeze your back muscle before you lower down the band to its starting position. Repeat the exercise.
Hold both ends of the resistance band in your hands and place the centre of the band under your feet. Keep your core tight and chest up, now slightly bend your knees and pull the band towards your chest while you stand up straight. Slowly bend your knees again, then reach back to the starting position. Repeat the exercise.
Lying hyperextended pulldowns
Anchor the centre of your resistance band to a bar or something that can hold it tight. Lie down on your chest and hold both ends of the band in your hands such that it creates tension in the band. Now pull the band with both hands towards your chest and slowly return to the starting position. Repeat the exercise.
Abs resistance band exercises
Lie down on your back with knees folded and slightly away from each other. Place the band around your thighs. Now raise your hips, keeping the upper back still touching the ground and your body making a bridge position. Come back to the starting position and repeat.
Banded Lower & Lift
Lie down on your back and place the band around your legs just above the ankle joint. Keep both hands on the sides, flat on the ground. Now raise your legs straight up, making a 90-degree angle with your body. Lower down to the starting position and repeat.
Banded Russian Twist
Sit on the floor with both legs extended and place the band around the bottom of your feet. Hold both ends of the band one in each hand and slightly bend your knees. Lean your upper body at a 45-degree angle and rotate the band using both hands towards your right, such that your left-hand moves across your body. Come back to the starting position and repeat for the other side.
Lower body resistance band exercises
Watch all the exercises on our Instagram page
Place one end of the resistance loop band around your right knee and the other end around a sofa leg or anything stiff to hold it tight. Keep your body at a distance from the sofa so that it creates tension in the band. Tighten your core, and kick your right leg back then bring the leg to the starting position. Repeat and then switch sides.
Banded rear foot elevated split squat
Place one end of the resistance loop band in your neck and hold the other end beneath your right foot. Now place your left foot backwards on a chair or stool, and bend down with your right knee. Now come back to the starting position and repeat, then switch sides.
Stand upright and place one end of the resistance loop band under your feet and the other end in your neck. Keep your feet slightly wider than shoulder-width and pull the top of the band upwards to the shoulder. Lower down your body into a squat. Now come back to the starting position then repeat.
Seated leg extension
Start by sitting on a chair with your upper body straight. Place one end of the resistance band under your left foot or wrapped around the rear leg of your chair. Place the other end around your right ankle and take your right leg away from the chair, creating tension in the band. Now bring your right leg to the starting position, repeat the process, and then switch sides.
Band assisted ski sits
Hook one end of the loop band on a lower position, stand upright, and place the other end around your waist. You can hold a stick or a broom for support and put a pillow on the floor so that it doesn’t hurt your knees. Now slowly bend your knees and put it on the pillow in a tilted body angle (while holding the broom). You will feel the tension in the band around your waist. Come back to the starting position and repeat.
These are some of the simplest and effective resistance band exercises that will help you work on the muscles that you didn't focus on much before. These exercises are greatly helpful in building the smaller muscles of your body that are essential in supporting the body. You can customize the exercise plan in terms of duration, intensity, repetitions, and sets to suit your fitness goals.
Great job done folks!