If you travel a lot or are looking to build a gym in a small space bands can be your best friend. Today I’m sharing with you a full body workout you can do with only bands. Take this one on the road with you! Complete 12 reps of each exercise and 3-4 sets depending on the time you have available.
Banded Squat (12 Reps)
Placing the band around your legs just above your knees start by reaching your hips backwards like you are reaching your butt back towards an imaginary chair behind you. Keep your weight evenly distributed throughout your feet. Aim to get your thighs parallel with the floor or a 90 degree bend at the knee (not everyone will be able to get this initially and that’s okay, if you don’t have it yet just ensure you are focusing on range of motion when you practice your squatting movements). Ensure that you keep your chest high as you drop down into position. At the bottom of the movement, drive through your feet evenly and stand back up to your start position.
Banded Chest Press (12 Reps)
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 Romanian Deadlift (12 Reps)
Standing on the band with your feet about hip width apart, stand tall with a slight bend in the knee. Drive your hips backwards keeping your leg straight. Keep your spine neutral as you push your hips backwards and avoid rounding the spine or in the shoulders. At the bottom of the movement squeeze the glutes and drive the hips forward to stand back up and return to the start position.
Banded Seated Row (12 Reps)
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 Overhead Press (12 Reps)
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.
Don’t forget that I always share the video version on my Instagram page! You can check out today’s workout in video form there!
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