Beginners Resistance Band Workout
by
Peak Supps
18 Mar 2022
Not sure where to begin with workouts and resistance bands? Don't stress we've got you covered! In this blog we break down 8 simple resistance band exercises which you can do in the gym or at home.
Start by getting yourself a high quality resistance band which will last for a few years and not break after 5 workouts, you want durability! Next find yourself a simple, easy to follow workout which suits your fitness level/ability - In this blog you'll find both of these.
Lastly, get yourself some space and good music!
Check out our affordable, easy to use & high quality resistance bands:
Let's get started!
Reps & Sets: Start with 10 reps and make your way up in 1s, 5s & 10s to 50 . Then add in sets for example: 1 Set x 10 Reps - 4 Sets x 10 Reps - 3 Sets x 25 Reps - 2 Sets x 50 Reps. (You can go up in any number really but at your own pace and make sure your challenging yourself, this goes for both your reps & sets)
| Exercise |
Tips
|
| 1. Forward Straight Leg Raises |
- Put your resistance band above ankles
- Hold onto something for balance
- Once you have balance try to hold your hips or arms to the side
- Keep an upright/straight posture (try not to lean forward/ backwards)
- Keep core & leg muscles as tight and straight as possible
- Connect your mind to the movement (feel where the muscle is working)
- Lift your leg as high as possible without altering your posture and losing engagement on your muscles (keeping tensed at all times)
- At the highest point hold for 2 seconds
- Lift at a comfortable speed coming both up and down
- Once confident slow and speed up movement
- Feel the burn!
|
| 2. Forward Bent Knee Raises |
- Stand on your resistance band with both legs, place resistance band evenly in the middle of your feet
- Hold onto something for balance
- Once you have balance try to hold your hips or arms to the side
- Keep an upright/straight posture (try not to lean forward/ backwards)
- Bend and bring your knee to your chest
- Keep core & leg muscles tight and engaged
- Connect your mind to the movement (feel where the muscle is working)
- Lift your leg as high as possible without altering your posture and losing engagement on your muscles (keeping tensed at all times)
- At the highest point hold for 2 seconds
- Lift at a comfortable speed coming both up and down
- Once confident slow and speed up movement
- Feel the burn!
|
| Exercise |
Tips |
| 3. Standing Donkey Kick Back |
- Put your resistance band above ankles, have the resistance band placed evenly on the bottom of the one foot you'll be kicking back
- Hold onto something for balance
- Keep an upright/straight posture (try not to lean forward/ backwards)
- Bend and kickback to a straight leg
- Keep core & leg muscles tight and engaged
- Connect your mind to the movement (feel where the muscle is working)
- Lift your leg as high as possible without altering your posture and losing engagement on your muscles (keeping tensed at all times)
- At the highest point hold for 2 seconds
- Lift at a comfortable speed coming both up and down
- Once confident slow and speed up movement
- Feel the burn!
|
| 4. Standing Straight Leg Side Raises |
- Put your resistance band above ankles
- Hold onto something for balance
- Once you have balance try to hold your hips or arms to the side
- Keep an upright/straight posture (try not to lean forward/ backwards)
- Keep core & leg muscles as tight and straight as possible
- Connect your mind to the movement (feel where the muscle is working)
- Lift your leg as high as possible without altering your posture and losing engagement on your muscles (keeping tensed at all times)
- At the highest point hold for 2 seconds
- Lift at a comfortable speed coming both up and down
- Once confident slow and speed up movement
- Feel the burn!
|
| Exercise |
Tips |
| 5. Laying Side Leg Raises |
- Put your resistance band above ankles
- Place the hand your laying on the side of your head to support your head
- Place spare hand flat on the floor in front of your chest for balance
- Lay with a straight posture - lean slightly forward for balance
- Keep core & leg muscles as tight and straight as possible
- Connect your mind to the movement (feel where the muscle is working)
- Lift your leg as high as possible without altering your posture and losing engagement on your muscles (keeping tensed at all times)
- At the highest point hold for 2 seconds
- Lift at a comfortable speed coming both up and down
- Once confident slow and speed up movement
- Feel the burn!
|
| 6. On Knees Donkey Kick Backs |
- Put your resistance band above ankles, have the resistance band placed evenly on the one foot you'll be kicking back
- Place knees and hips in line with each other on the floor
- Place elbows and shoulders in line with each other on the floor
-
Keep your back in a straight posture
- Keep core & leg muscles tight and engaged
- Bend and kickback to a straight leg
- Connect your mind to the movement (feel where the muscle is working)
- Lift your leg as high as possible without altering your posture and losing engagement on your muscles (keeping tensed at all times)
- At the highest point hold for 2 seconds
- Lift at a comfortable speed coming both up and down
- Once confident slow and speed up movement
- Feel the burn!
|
| Exercise |
Tips |
| 7. Squats |
- Put your resistance band above you knees
- Place feet and hips in line and about shoulder width apart
- Use a wall for support (place back straight on wall)
-
Keep your back in a straight posture (don't lean shoulders forward)
- Keep core & leg muscles tight and engaged
- Squat down to hip height without altering your posture and losing engagement on your muscles (keeping tensed at all times)
- Connect your mind to the movement (feel where the muscle is working)
- At the lowest point hold for 2 seconds
- Lift at a comfortable speed coming both up and down
- Once confident slow and speed up movement
- Feel the burn!
|
| 8. Reverse Lunges |
- Put your resistance band under the forward foot you will be lunging on and hold in both hands at hip level
- Place feet and hips in line with each other and about shoulder width apart
-
Keep your back in a straight posture (don't lean shoulders forward)
- Keep core & leg muscles tight and engaged
- Lunge backwards without altering your posture and losing engagement on your muscles (keeping tensed at all times)
- Make sure your back knee bend is in line with your hips
- Connect your mind to the movement (feel where the muscle is working)
- At the lowest point hold for 2 seconds
- Lift at a comfortable speed coming both up and down
- Once confident slow and speed up movement
- Feel the burn!
|
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