Resistance Bands Exercises - The Ultimate Guide For Beginners
Have you wanted to use resistance bands for exercises at home but have been afraid?
Read our step by step instructions to make your workouts a breeze.
TIPS For Success
- Remember to check your equipment for damage before a workout
- Perform 3 sets of 15 reps for each move
- Progress to the next level of difficulty when a move becomes simple
Beginner Exercises - Start Here!
Lateral Raise
Develops your shoulders, upper back, chest, and core.
- Firmly holding each handle, place one foot in the center of the resistance bands (hands should be positioned in front of your thighs)
- Exhale, as you raise both arms to shoulder height.
- Slowly inhale and lower your arms
Squat and Press
Conditions your legs, glutes, shoulders, and core.
- Firmly holding each handle, place one foot in the center of the bands (feet shoulder width apart)
- Raise your hands to your shoulders
- Inhale while you perform a standing squat
- Exhale while you straighten your legs and raise your arms above your head
Squats
Conditions your legs, glutes, and core.
- Firmly holding each handle, place one foot in the center of the bands
- Raise your hands to your shoulders
- Inhale while you squat (keep hand at shoulder height)
- Exhale as you straighten your legs
Intermediate Exercises - Now it gets harder!
Full Front Raise
Conditions shoulders, upper back, and your core.
- Firmly holding each handle, place one foot in the center of the bands (your hands should be positioned just in front of your thighs)
- Exhale, while keeping your arms straight
- Raise your arms above your head (pull the arms back as far as you can)
- Inhale while slowly lowering your hands back to the front of your thighs
High Woodchopper
Conditions legs, shoulders, chest and your core.
- Standing on one handle, spread your feet shoulder width apart
- Using both hands hold the remaining handle (Hold close to your right hip)
- Exhale while you come across your body and above your left shoulder
- Inhale while you return your hands to your right hip
- Do 15 reps on both sides
Reverse Lunge
Conditions legs, glutes, and your core.
- Place your right foot in the center of the band with your hands curled into your chest
- Inhale and lunge backwards with your left leg
- Exhale as you push yourself back into position with your left foot.
- Do 15 reps on both sides
Advanced Resistance Band Exercises - You can do it!
Front Raise with Low side
Conditions shoulder, chest, and core
- Firmly holding each handle, place one foot in the center of the bands (hands should be positioned in front of your thighs)
- Exhale as you first raise one arm out in front of you and slowly extent the arm out to the side
- Inhale as you lower your arm down to your side
- Reverse the move so that your hand rests back in front of your thigh
- Repeat on the opposite side to be considered as 1 rep.
Squat and Y’s
Conditions legs, glutes, shoulders, and upper back
- Firmly holding each handle, place one foot in the center of the bands (hands should be positioned in front of your thighs)
- Inhale as you squat (keeping you hands down by your side)
- Exhale as you straighten your legs and raise your arms above your head
- Open your arm while in the air to create a Y form.
Pistol Squats
Conditions legs, glutes, and core
- Stand on the center of the band with your left foot, both hands curled into the chest.
- Raise your right leg in front of you.
- Inhale as you go into a deep squat (keep your left heel firmly on the floor)
- Exhale as your straighten your left leg
- Do 15 reps on both sides