Looking for a workout you can take anywhere with you or one that you don’t require a ton of equipment for. Here’s an upper body workout only requiring only a couple bands of different tensions. Complete 12-15 reps of each exercise for 3-4 sets.
Banded Chest Press
Anchor the band around something secure at chest height. This exercise can be performed from a standing or kneeling position depending on what you have access to. Once the band is securely anchored, step inside the band and bring it to your chest height. Keeping your elbows slightly tucked in position the band in front of your chest and push it away from you by extending at the elbows. At the end of the movement bend through the elbows to return to the start position.
Banded Lat Pulldown
Anchoring the band securing above your head come to a seated position with the bar in your hand and the band wrapped around the middle of the bar (if you don’t have a bar here and sort of sturdy broom handle or dowel can work here, just make sure it’s pretty sturdy). Seated on the floor (or on a bench/chair) pull the band down towards your collar bone keeping your shoulders away from your ears and squeezing in the lat muscles. At the end range of motion ensure that you return to the start position in a controlled manner.
Banded Row
Take the band in your hands while seated on the floor or on a bench with your knees slightly bent. Pull your elbows straight back along your side pulling the band towards your belly button. Squeeze your shoulder bladed together at the end range of motion. Return to the start position in a controlled manner
Banded Bicep Curl
Position the band under your feet securely by standing on it. Take the band in each hand and engage your core before you start the movement. Bending at the elbow curl the band up towards your collar bone. At the top of the movement, return to the start position in a controlled manner.
Banded Tricep Pushdowns
Begin by anchoring the band securely over your head (the top of a squat rack or the top of a door frame works great for this). Take the band in both hands and tuck the elbows to the side. Extending at the elbow while they stay at your side push the band down toward the floor. Return to the start position in a controlled manner.
Banded Overhead Press
Standing on the band so it’s anchored securely, stand tall with your core tight and your spine neutral. Raise the band to your collar bone level. Press the band up over your head keeping your core engaged so that you avoid arching through the lower back. Ensure you reach full extension at the top. Bending through the elbow return the dumbbells to your shoulders stopping when your elbows reach 90 degrees.
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