Exercises with portable tubing and body bands

Portable tubing and body bands (or resistance bands) are excellent for completing a whole host of home workouts!

You can target every body part with these excellent exercise accessories with the right know-how! Of course lifting heavy weights in the gym is great, but you can also benefit from mixing things up a little with the use of some portable tubing and body bands.

Below we have devised a full body workout for you to enjoy!

resistance band training illustration


Resistance bands vary in size, shape, and thickness. You may need to modify or change the way you use your band, depending on the type that you have at home. Warm up for 5 to 10 minutes and gently stretch the muscles you will be working.

Try to complete two or three sets of 12 to 15 repetitions with 1-minute rest in-between each exercise.

Squats (quadriceps, hamstrings, glutes)—Stand on the tubing or band so that you are centered. Grab the handles with both hands and stand with your feet about shoulder-width apart. Hold the handles up by your shoulders and bend as if you are going to sit in a chair. Return to standing and repeat. Be sure to keep a flat back and contract your abdominal muscles.

Kneeling crunches (abdominals)—Anchor the tubing above your head and let the handles drop down. Kneel on the floor with the anchor behind you. Hold the handles with your hands up by your ears and elbows in. Bending from the waist, curl down, bringing your head toward your knees and keeping the handles locked by your ears. Slowly return to the starting position and repeat.

Military press (deltoids)—Stand on the center of the band with your feet shoulder-width apart. With your palms facing forward and hands by your shoulders, extend your arms straight up while keeping your back straight (do not arch your back) and abdominal muscles tight. Slowly lower and repeat.

Triceps extension (triceps)—Step on the tubing and pull one handle up behind your head. Bring your elbow up close to your ear and, beginning with your arm bent behind you, extend straight up until your arm is straight. You may use your other arm to hold your elbow in close to your head. Slowly lower back to the starting position and switch arms.

Find more personal training exercises here.


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