When your goal is to develop strength and build muscle, kettlebells, dumbbells, or a loaded barbell are often the first port of call. But did you know that resistance band training is also an effective way to build strength? You can use resistance bands to target any part of your body, and you don’t even need to leave your living room.
Here are five resistance band drills that can be used with our Resistance Tube and Accessory Set, which includes four exercise bands in a range of resistance levels, two handles, two ankle straps, and a door anchor. Four of these drills require only our resistance tube set, but the final one incorporates our Studio HIIT Bench for increased exercise options.
Upper Body Resistance Band Supersets with AMRAP Finisher
Superset A
• 12 x resistance band thrusters.
• 15 x resistance band bent over rows.
• Rest for 45 seconds. Repeat for a total of 3 rounds.
Superset B
• 12 x standing resistance band chest presses (using the anchor).
• 15 x overhead resistance band tricep extensions.
• Rest for 45 seconds. Repeat for a total of 3 rounds.
Superset C
• 10 x resistance band single-arm shoulder press (left side).
• 10 x resistance band single-arm shoulder press (right side).
• 15 x resistance band bicep curls.
• Rest for 45 seconds. Repeat for a total of 3 rounds.
AMRAP Finisher
• 10 x resistance band thrusters.
• 10 x resistance band upright rows.
• 20-second plank.
• Complete as many rounds as possible in 5 minutes.
Lower Body Gym Band Strength Workout and EMOM Finisher
Strength Workout
• 12 x gym band squats.
• 10 x reverse lunges with gym band (left side).
• 10 x reverse lunges with gym band (right side).
• 12 x gym band Romanian deadlifts.
• Rest for 60 seconds. Repeat for a total of 4 rounds.
EMOM Finisher
• Gym band hamstring curls (using the ankle strap and door anchor).
• Gym band glute bridges (hold the band flat against your hips, palms on the floor).
• Work for 40 seconds then rest for 20 seconds, changing exercises at the top of each minute. Work for a total of 10 minutes.
Full Body Exercise Band HIIT Workout
• Alternating exercise band glute kickbacks (using the ankle strap).
• Exercise band squats.
• Exercise band upright rows.
• Standing exercise band chest press (using the door anchor).
• Exercise band deadlift to row.
• Work for 45 seconds then rest for 15 seconds, changing exercises at the top of each minute. Rest 60 seconds between rounds and complete 4 rounds.
Resistance Tube Recovery Flow
• 15 x resistance tube pull-aparts.
• 15 x resistance tube shoulder dislocates.
• 10 x resistance tube chest openers.
• 10 x Resistance Tube standing Pallof press (using the door anchor).
• 15 x resistance tube glute bridges (hold the band flat against your hips, palms on the floor).
• 20 x alternating seated resistance tube hamstring stretch.
• Move at a slow, gentle pace as you rotate through the sequence for 20 minutes.
Weight Bench and Resistance Band Supersets and EMOM Finisher
Superset A
• 15 x weight bench chest press with resistance band.
• 10 x resistance band Bulgarian split squats (left side).
• 10 x resistance band Bulgarian split squats (right side).
• Rest for 45 seconds. Repeat for a total of 3 rounds.
Superset B
• 15 x resistance band seated rows.
• 12 x resistance band hamstring curls.
• Rest for 45 seconds. Repeat for a total of 3 rounds.
EMOM
• 12 x weight bench step ups.
• 12 x seated resistance band shoulder presses.
• Alternate, changing exercises at the top of the minute. Repeat for a total of 12 minutes.
If you’re new to resistance band training, try each workout with a light band first. If you find that you have a few reps (or more!) left in the tank after you finish your set, it’s safe to progress to a harder band. If you’re using your resistance bands consistently, you won’t have to wait long to notice strength gains.
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Tags: Equipment > Benches ; Equipment > Resistance Bands ; Misc. > Workouts
