Bands ah Make Her Dance, Part I

Anything don't kill me, will make me better. 

-TI

Resistance training is having a moment, and we understand why. It doubles your effort and muscle strength by making your muscles work against a weight or force. There are different forms of resistance training, and we believe using resistance bands is one of the easiest ways to get it in. 

Resistance bands can look so simple that you ignore them during your regular fitness routine. However, these bands seriously work every muscle group, provide another option for mixing up your routine (have we said this enough, yet?), and increase your range of motion, flexibility and endurance.

This week, we are bringing you an upper body workout using resistance bands. Before we get into it, check out three reasons why we think this a good resistance band is one piece of equipment everyone should own, no matter your fitness goals.

1. They are easily portable. Resistance bands are light, come in various sizes and can be folded down into any shape or size. Therefore, you can take them along anywhere, eliminating excuses for not getting at least a quick toning session in. Plus, they are inexpensive.
2. They are versatile. With resistance bands, you can work your entire body and keep things spicy by changing up the moves and intensity. They come in a variety of resistances, including light, medium and heavy, and you can further adjust the intensity of your resistance-band workouts by giving the band more or less slack. You can even use multiple bands at once to increase the challenge.
3. They are effective. Resistance bands help build stamina, flexibility and range of motion.

The workout below is a great way to begin toning your arms, back and shoulders. Stay tuned this month as we also bring you a resistance band workout focused on your lower body and continue sharing ways you can make these bands work for you.

How-To Do the Exercises:

Standing Bicep Curl

1. Stand with your feed shoulder-width apart on top of the center of the resistance band resistance band and weight center on the band.
2. Hold the handles long next to your sides with palms facing forward.
3. Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides.
4. Slowly release arms back down to starting position.

Overhead Press

1. Stand with your feet shoulder-width apart with a resistance band looped under each foot.
2. Hold the band just outside your shoulders, your arms bent and palms facing forward. 
3. Press the band directly over your shoulders until your arms are straight. Lower your hands to the starting position. 

Pull Apart

1. Stand with your feed shoulder-width apart on top of the center of the resistance band resistance band and weight center on the band.
2. Grasp a resistance band with both hands and hold it in front of you at shoulder level. Keep your arms straight.
3. Pull both arms out past your chest, then reverse the movement. Do not allow slack in the resistance band.

Tricep Kickback

1. Stand with your feed shoulder-width apart on top of the center of the resistance band resistance band and weight center on the band.
2. Bend forward at the waist to lower your back, keeping it straight, and slightly bend your knees.
3. Use your triceps to pull the band behind you until the arm is fully extended. Pause, then lower and repeat. 

Lateral to Front Raise

1. Stand with your feed shoulder-width apart on top of the center of the resistance band resistance band and weight center on the band.
2. Raise your arms straight out to the sides, until your elbows are at shoulder height.
3. Return to the starting position (controlling the resistance). Now, raise your arms straight in front of you to shoulder height.
4. Return to starting postition and repeat. 

Bent-Over Row

1. Stand with your feed shoulder-width apart on top of the center of the resistance band resistance band and weight center on the band.
2. Hinge forward (bend over) at your hips and keep your back parallel to the floor, and let your arms hang down.
3. Pull both elbows up so they're in line with your torso. Be sure to keep your elbows in and pointed upwards. 
4. Lower and repeat.