Bodyweight exercises are great, but if you want to ramp up your strength training, it's time to start working out with a resistance band. Resistance bands are inexpensive [1], and by placing extra tension on your muscles, they help to sculpt areas that are often hard to hit, while increasing your overall strength [2].
Get started with this routine from Austin Johnson, national personal training manager for Gold's Gym [3]. You'll do 15 reps of each exercise for three rounds, with a 60-second rest in between each round. This circuit hits your triceps, biceps, legs, abs, and butt, making it a total-body toner. And while these moves are demonstrated using a resistance band with handles, any type of resistance band [4] will work.
Triceps Kickback
- While standing, place the resistance band below the center of both feet with an end in each hand.
- Hinge at your hips, push your butt back, and keep your back straight. Lean forward until you feel a slight stretch in your hamstrings.
- Bend your elbows to a 90-degree angle with your palms facing in and your elbows beside your torso.
- Fully extend your arms by pushing your hands backward and keeping your elbows close to your torso. Return to starting position for one complete rep.
Bicep Curl
- While standing, place the resistance band below the center of both feet with an end in each hand and your palms facing your sides. Stand up straight and tall.
- Bend at your elbows, bringing your hands up toward your chest, as you rotate your palms toward the ceiling. Bring the end of the band as close to your chest as possible while keeping your elbows pointed tight to your sides, as shown.
- Return to starting position for one rep.
Split Squat
- Stand with one foot flat on the ground and the other leg extended behind you, with only your toes and the ball of your foot on the ground. Place the resistance band under your front foot, and hold the end up by your shoulders, palms facing in and elbows tucked to your sides.
- Slowly drop your back knee, keeping your hips stable as your front knee bends with it. Stop when both knees are at a 90-degree angle and there's a straight line from your neck to your hips and down to your back knee.
- Press through your front heel as you return to starting position.
Russian Twist
- Sit on the ground with your legs stretched out in front of you, feet together. Place the resistance band below the center of your feet, and pull it up far enough to take out the slack.
- Lean backward enough to engage your abdominals, bringing your heels up off the ground and pulling the band up toward your chest; your palms should be facing each other with your hands close together.
- Rotate your torso from side to side, trying to bring the resistance band as close to the ground as possible with each rep.
Glute Bridges
- Lie on your back with your feet flat on the ground, heels just below your butt. Grip the middle of the resistance band, with your hands about shoulder-width apart, and place it over your hips.
- While pressing the resistance band into the ground on each side, push your hips up toward the ceiling, squeezing your butt at the top of the move.
- Hold for one to three seconds before returning to the starting position for one complete rep.
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