Welcome to Resistance Bands

Are you ready to build muscle, tone up, or just add some diversity to your workouts? Try resistance bands. Resistance bands are an easy way to add strength training to your everyday Fitstyle.

What are resistance bands?

Resistance bands are made of lightweight elastic material, and just like the name says they provide resistance for your muscles when in use. Resistance bands come in a variety of strengths or resistances and are often color-coded. Typically, you’ll find it goes from extra light to extra heavy: yellow -> red -> green and come in varying lengths. They can be used just about anywhere, and are easy to travel and store, especially if you use a Fitstyle throw pillow.

Safety

Before you begin your workout check for any damage on the band AND never use a damaged band. You’re looking for little holes or wear and tear anywhere on the band. If you see anything like that, it’s time to replace the band. You can clean bands with a cloth and water after use; don’t use cleaning products as they can deteriorate the material. Store bands in a room temperature area, out of direct sunlight. Keep in mind the length of your bands as well you never want to stretch your bands past their capacity.

Most resistance bands are made of latex, so be sure to check before picking one up if you happen to have an allergy to it.

Start with good posture

Start where you are with this Fitstyle fundamental. Sit or stand up tall, roll your shoulders down and back, and activate those abs by pulling your belly button toward your spine. Starting with good posture prepares your body for movement. Then, try out the seven exercises below for a full-body fitstylish workout.

Exercises

Upper Body

• Chest Press

  • Start in a standing position. Place band behind you, around the middle of your back. Wrap the band around each hand. Starting with your arms bent at 90 degrees and elbows out pull the band until your arms are straight. Return to the starting position and repeat for 8-10 reps.

*Ready to push harder? Try the move below to step up your workout.

• Mid Back Band Pulls

  • Start in a standing position. Place the band around your torso at the widest part of your chest. Wrap the ends of the band around your hands and extend your arms in front of you at chest height, wrists straight. Pull band outward as you extend your arms fully Hold for 3-5 seconds and return to starting position. Repeat for 8-10 reps.

• Rotator Cuff Strengthener

  • Start in a standing position. Hold the band with both hands about shoulders width apart. Bend your arms to 90-degrees. Keeping your elbows bent near your waist, slowly stretch the bands. Hold the move for 3-5 seconds, you should feel your shoulder blades squeezing together. Slowly return to the start position. Repeat for 8-10 reps.

Arms

• Biceps Curls

  • Start in a standing position. Hold the band in both hands and place one hand on the right thigh. Hold the band firmly on the thigh, this hand is the anchor. Curl your right hand, palm facing upward and elbow close to the body, slowly lower your arm and return to starting position. Repeat for 8-10 reps, then switch sides and repeat.

• Triceps Curls

  • Start in a standing position. Hold the band in both hands, place your left hand firmly on your right shoulder. Use your right hand to pull the band downward. Slowly bring the band back to the starting position. Repeat for 8-10 reps, then switch sides.

Lower Body

• Side leg lifts

  • Start in a standing position. If you need support with keeping your balance, you can hold on to the back of a chair. Place the band around both legs above your knees and secure with a knot. Putting weight on the right leg, slowly lift the left leg out to the side. Lower your leg back to the starting position, but keeping that weight on the right leg. Repeat 10-12 times. Switch sides.

*Step it up! For more intensity try moving the band below your knees!

• Back leg lifts

  • Start in a standing position. If you need support with keeping your balance, you can hold on to the back of a chair. Place the band around both legs above your knees and secure with a knot. Putting weight on the right leg, bend your left leg at the knee and press back. Slowly bring back to the starting position. Repeat 10-12 times. Switch sides.

    
    

• Ready to kick it up a notch? Move the band below your knees for a more intense exercise.

Looking for more at home workouts? Become an Orrange Fitstyle member and enjoy access to live and on demand workouts that fit your lifestyle and schedule.