Liberty Workout Series: Our top 7 resistance band workouts

 

Resistance bands are highly underrated. Not only are they inexpensive (we got ours on Lazada for less than RM 50 and that was with GST), the bands are conveniently small, versatile and super effective. They are without a doubt perfect for home workouts or if you’re stuck in a hotel room. Ladies, it can also elevate your strength training drastically. Bands create a brand new way to stimulate muscle growth by making it easier to control the resistance on a specific muscle group. A pack of bands usually comes in varying levels of resistance. So choose your bands based on your existing strength in the muscle group being targeted!

We’re excited to share our 7 favourite resistance band full body workouts you can apply at home or at the gym!

 

Ladies, do remember that it’s extremely important to make sure that you have constant tension on the band during all exercises!

 

RESISTANCE BAND WORKOUTS

#1: Ankle Jumping Jacks: 25 reps. Jump your feet out and in for 1 rep. Targets the booty and outer quads.
Tip: Land with your weight mostly in your heels and not your toes to really activate your glute muscles.

 

#2 Lateral Band Walks: 25 reps. Take 1 step right and 1 step left, that’s 1 rep. Targets the booty and outer quads.
Tip: Keep your feet shoulder-width apart with constant tension. Try not to let your upper body sway! To activate your quads, land on your toes. To activate your glutes, land on your heels.

 

 

#3 Squat to Lateral Leg Lifts: 25 reps. Squat, stand back up, lift one leg out to the side, that’s 1 rep.
Tip: Avoid rounding or arching your back.

 

#4 Backward Leg Taps: 20 reps each side. Tap one leg backwards and bring it back to the original position, that’s 1 rep.
Tip: Lean forward and keep your core tight.

 

#5 Side-to-Side Leg Taps: 20 reps each side. Tap your left leg to the side and bring it back to the original position, repeat with your right leg, that’s 1 rep.
Tip: Lean forward and keep your core tight.

 

#6 Bent-over Vertical Back Rows: 25 reps. Pull and extend your arm back, thats 1 rep. Switch sides.
Tip: Avoid momentum, bring your shoulders back, keep steady and maintain constant tension to fully activate your lats.

 

#7 Horizontal Back Rows: 25 reps. Pull and extend your arms back horizontally, thats 1 rep. Switch sides.
Tip: Avoid momentum, bring your shoulders back, keep your back straight and maintain constant tension to fully activate your lats.

 

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