Let’s talk BANDS, resistance bands that is! They come in bright colors, they’re flexible, they look fun, and you think, “Oy the possibilities are endless with these babies!” You end up buying them, and then you’re like what the heck? how do I use this wiggly thing?
But oh my dears, those wiggly things are a great investment!
Resistance bands are great for toning and overall body strengthening. They allow your muscle fibers to elongate and to stay under tension throughout the concentric, when you shorten the muscle-such as when you curl your bicep, and eccentric movement, lowering movement-bicep curl when arm comes down to the start position. Thus, it increases your strength. These bands are great for when you travel, are new to exercising, you become a new momma or if you are recovering from a light surgery. They are fairly inexpensive ($10-$20) and a super light weight/non-bulky. These things are muy fantastico!
Colors and their meanings:
Red-medium to heavy
Black–extra heavy resistance
If you are a newbie, I would suggest to start with a yellow. If you need more resistance you can always shorten the straps and that will add more resistance automatically. I suggest to keep rest periods short, very short. I’m talking about 30-60 seconds rest, kind of short. Start with 3 sets and work your way to 4 sets. I normally would suggest to pair up your exercises into super-sets, but because you’d need to set up the bands accordingly to each exercise, that just wouldn’t make too much sense. However, there are 2 exercises that are in a superset format (see Monday/Thurs: D1 and D2, Tuesday/Friday C1 and C2). And that is because the set up of the bands are about the same in both exercises. I recommend visuals to see where to place the bands, so YouTube it up beforehand.
Here is the breakdown:
A.) Resistance band Squats 12-15 reps x 3 sets, take 4 seconds to lower yourself (eccentric) and 2 seconds to come up (concentric). Rest 45 sec and repeat 2 more times.
B.) Resistance band Standing Good Mornings. ARCH your back a tad then start (NEVER round your back!) 3 seconds folding forward, 1 second retraction to upright. (you def need a video on this one). 8-10 reps x3 sets. Rest 45-60 sec.
C.) Resistance band Deadlift. Same goes here, DO NOT ROUND your back! Arch your back a tad, bring shoulder blades back, then you may begin with 3 seconds lowering, 2 seconds up. 10-12 reps x 3 set. Rest 45-60 seconds.
D1.) Resistance band Shoulder Press 6-8.Focus on holding it under tension. 3 second going up, 3 seconds down, pause 2 seconds at the bottom of the movement, then repeat for 6-8x. Rest 0.
D2.) Resistance band Lateral Raises. Same deal here, shoulders are stabilizers, and strengthen best when under tension. 2 seconds to ascend and 3 seconds to descend. 10-12 reps x 3 sets. Rest 45-60 seconds.
A.)Resistance band Bench Press. (Alternative to a bench: Coffee table, exercise ball, floor). 3 sec to lower the band, 1 sec to push up it up. 10-12 reps x 3 sets. Rest 45-60 sec.
B.)Resistance band Rows (seated on floor). 2 seconds to pull, 4 seconds to retract. 12-15 reps x 3 sets, rest 45-60 seconds.
C1.) Resistance band Bicep Curls. Focus on squeezing your bicep at the top portion and slowly lower) 10-12reps x 3 sets. rest 0.
C2.) Resistance band Tricep Extensions 10-12reps x 3 sets. Rest 45 sec.
D.) Resistance band Upright Rows. 10-12reps x 3 sets. Focus on bringing the bands up to your collar-bone and lower within 4 seconds.
Drink a nice cold WHEY protein shake or eat a nice piece of fish/chicken/lean beef with a big ‘ol bowl of veggies right after and feel content!