Working Out From Home?
We know it's maybe not the most important thing on your mind, but if your gym has closed and you're needing something to take your mind off the current news - here's a workout you can easily do at home with 1 piece of equipment.....A RESISTANCE BAND!
Resistance bands might not seem hugely exciting to look at, but they can be one of the best and compact tools in your home, gym bag and even your suitcase (touchy i know - no holidays around here is there) and lets face it - they're cheap!
Resistance bands can differ in shape, size, colour, and the level of resistance they provide. Here's what we've got to work with...
Shape & size of resistance bands:
- Looped bands: can be shorter and thinner, also called mini bands or thera bands, or longer and thicker.
- Non-looped bands: available with or without handles.
Colour & resistance level:
- Resistance bands come in many different colours – not every band in the same colour will offer the same resistance – it depends on the manufacturer. If you buy a pack - each band will be a different colour, meaning a different resistance.
Resistance Bands can be used in a few ways - but for this post they are the hero of our workout. When normality returns - they're a great tool to incorporate into your warm up/cool down and to activate those muscle groups!
For the following workouts - we're using a smaller looped band! For sets and reps - we recommend what you're comfortable with and whilst we appreciate this workout might not be for everyone, if it keeps even 1 of you sane at home, that makes us happy!
LATERAL PULL DOWNS
Stand with your back against a wall. Place the resistance band around your thumbs or wrists and stretch your arms straight up over your head. Pull your arms down and your elbows to the side, bent at a 90 degree angle, while stretching the band and bringing your shoulder blades together. Return to the starting position.
Hold the resistance band in your hands with your elbows bent. Put your right elbow over your head with your right forearm parallel to the floor. The left hand should be in front of the left shoulder. Extend your right arm while keeping it close to the head. As the right arm straightens, you should feel the band stretch and the muscles of your right upper arm working. Return to the starting position.
Sit on a chair, step, or on your heels. Tuck the resistance band underneath your right knee and hold it with your right hand. Pull your hand up towards your right shoulder against the resistance of the band. Your upper arm should stay stationary as you pull on the band, keeping your elbow underneath your shoulder and close to your body. Release the hold and return to the starting position. Do all repetitions on one side, then switch to the other side.
SHOULDER EXTERNAL ROTATION
Place a mini band around your wrists. Bend your elbows and keep them close to your body. Move your forearms out to the side to stretch the band. Rotate your palms at the same time, so that they face up once the band is stretched. Return to the starting position.
Start on all fours. The resistance band should be above your knees. Keep your neck, back, and hips aligned. Move your left leg out to the side to stretch the band. The rest of your body should stay in place; don’t turn to the side. Return to the starting position. Do all repetitions on one side, then switch to the other side.
Start on all fours. The resistance band should be above your knees. Keep your neck, back, and hips aligned. Kick your left heel up to stretch the band. Make sure you keep your hips level and don’t round your back. Return to the starting position. Do all repetitions on one side, then switch to the other side.
SIDE PLANK LEG LIFTS
Support your body in a side-plank position. Your right leg is flexed and your left leg straight, so that your right elbow, right knee, and left foot are touching the ground. The resistance band should be placed above your knees. Lift your left leg up against the resistance of the band. Keep your body straight and engage your glutes. Return to the starting position. Do all repetitions on one side, then switch to the other side.
Begin standing with your feet shoulder-width apart, toes parallel or slightly outward. The resistance band should be above your knees. Perform a squat and then rise forcefully into a jump. Land softly on the balls of your feet. You can stand back up in between or continue with another jump.
Stand next to a wall and hold on to it with your hand for support. The resistance band should be placed around your ankles. You can lessen the resistance by moving the band above your knees. Lift your right leg to the side while squeezing your outer glute. Keep your body straight, don’t bend your torso. Return to the starting position. Do all repetitions on one side, then switch to the other side.
Disclaimer: As we aren't qualified to give out exercise advise we used the exercises and images from an ADIDAS runtastic campaign - and ran the article past our mate Dr. Aisling Gough (Healthy Little Lifter) who gave it a thumbs up! If you are new to exercise or returning from an injury we recommend speaking to a professional.