Resistance bands were a craze in the 80’s when big room studio classes and Sweatin’ to the Oldies was on the rise.
Recently, the bands have been making a comeback due to the ultimate rise of fitness awareness, influencers, and idols. Because of this saturation of the industry, people are forever exploring different ways to get their efficient workouts in.
Resistance bands are the ‘take-it-anywhere’ exercise tool that can be used for a wide variety of different workouts. Anything from bench presses to squats!
The value of resistance bands comes from the bands over conventional free weights is the consistent tension placed on your muscle during these workout. As discussed in the previous blog post, time under tension (TUT) is vital to building muscle and increasing your muscle endurance.
TUT is a measurement of how long your muscles are kept under tension in a given set. It can be increased by adding reps to a set, but most often it’s about pace.
How fast do you raise the weight?
How fast do you lower it?
How long do you pause in between?
Though these variables are crucial to proper strength-training, they’re often overlooked.
Because of the TUT value resistance bands provide, they are quickly becoming a well-adopted form of ‘anywhere’ exercise equipment.
Let’s check out 5 TUT exercises you can do anywhere. Remember, you can always adjust the angle and motion of each exercise to hit surrounding muscles. That’s the beauty of bands!
Let’s get down to it: TUT is the most efficient way to build muscle and strength and squats are the most efficient form of lifting for total body development and overall weight loss. So, combine them.
Stand on band with feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder with your elbows pouting forward.
Sit straight down, chest up, abs firm, pressing knees out over your toes. Rise back up to start position and repeat for 8 to 12 reps. Keep your movement deliberate and don’t release tension.
Wrap your resistance band around a pole (swingsets, star railing, or whatever stands straight and won’t give)! Grab the band with both hands, arms extended and palms facing each other. Sit your butt back into a half-squat position.
Sitting nice and tall, bend at the elbow and pull the band toward your core, squeezing your shoulder blades together. Slowly return to starting position and repeat for 10 to 12 reps.
STANDING CHEST PRESS
Anchor the tube band on a cable column or sturdy support at chest height. Grab each handle with your back to the band. Step forward to reduce slack, positioning your hands at chest height.
With elbows up and palms facing down, press the band straight out in front of you until your arms reach full extension, and squeeze those chest muscles. Return to starting position and press on for 12 to 15 reps.
LATERAL SHOULDER RAISE
Build bolder shoulders with this isolation move. Stand with feet positioned over the center of a tube band, shoulder-width apart.
Grip each handle with arms down at your side and palms facing in. Bending your elbows ever so slightly, raise your arms straight out to the side to shoulder-level and palms facing down. Slowly lower back down and go for a total of 8 to 10 reps.
Bands can be used for almost any muscle group, these are just a few of the most beneficial exercises you can perform. Let’s put it all together!
Here is an example of a Resistance Bands Circuit Routine for anywhere, anytime.
Stay Koko Strong!
Fitness Life Correspondent
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