Feel the Burn: Bands Workout
Ever feel too tired [or anti-social] for the gym? Me too.
I’m always crushing on non-gym workouts I can do to mix up my routine. My new favorite? Resistance bands! You can lift that booty and work those biceps from anywhere: your office, your couch or your hotel room. Keep a band at work with you or pack one in your suitcase to push your boot-ay.
My monthly writeup for The Chalkboard Mag breaks down my favorite bands workout, alongside my trainer Mike Alexander. I used a medium-strength resistance band for these exercises but use whatever you’re comfortable with. More resistance = more intensity!
BICEPS | Begin in a standing position with your feet a few inches apart. Stand on the center of the band and grab hold of each end. Repeatedly pull the band upwards for a biceps workout. 15 reps, 3 sets.
PECS | Loop the center of the band around a stationary object (like a doorknob, pole or fence). Get into a lunge position facing away from the object, while grabbing hold of each end (with your arms bent). Repeatedly extend your arms forward to work your pecs (and quads)! 15 reps, 3 sets.
BACK + BUTT | Loop the band around a stationary object. Begin in a standing position, facing toward the object, with straight arms. Repeatedly bend your legs at a 90-degree angle while simultaneously pulling the band toward you. 15 reps, 3 sets.
BUTT + ABDUCTORS | Begin on all fours. Place one foot inside the band’s handle, while holding the other end of the band with the opposite hand. Extend your leg upwards, while squeezing your bum! 15 reps each side, 3 sets.
CORE | Loop one end of the band through the other, securing it to a stationary object. Begin in a standing position, perpendicular to the band. Grab hold of one end with both hands and repeatedly pull the band away from the object while keeping your arms straight. You should use your core to move the band. 15 reps, 3 sets.
Photos by Annie Shak