In this video, Catherine Marion will demonstrate 5 exercises that will target the whole body. The best part – it just requires 1 resistance band.
Workout Breakdown:
- 12 Band squats
- 12 Band kickbacks (12/side)
- 12 Reverse Crunches with the band
- 12 Band rows
- 12 Band Bicep Curls
Repeat 3-4x for a great, full-body workout!
Band Squats
Step your feet into the band. Your stance should be a natural, squat stance. If this is a wider stance, make sure you use a lower-resistance band. FOr a narrow stance you will still want to use a lighter resistance band to start, but it can be slightly heavier than the wide-stance squatters.
To get the band over the shoulders, squat down, stick your arms through the band, and then position the band so it is securely tucked in behind the shoulders. To help keep the band in place, raise the elbows up and place your hands gently on the band where it crosses in front of your neck.
Stand up and get used to the tension in the band. Then slowly, squat as you normally would. Push the hips back, drive the knees out, and lower the body as if you were sitting on a chair. Hold for a moment at the bottom and then stand back up. That’s 1 rep.
Band Kickbacks
This is a great exercise for your glutes. For this exercise you’ll want to hook the band around your feet so the band lays flat on the bottom of your shoes. Get into a table-top position (on all fours). Hook the top of the band over the hands and hooked around the thumbs.
Very carefully, extend one leg outwards. The band should increase in tension, giving your core and your glutes a great workout.
Reverse Crunches with a Band
For this exercise, start by laying on your back. Take the band and loop it around 1 thumb. Then lay the band over the shins while your knees are tucked into your chest. Grab the other side of the band and loop it around your other thumb.
Slowly and carefully, push the knees away from the chest and then return them to the chest. If you can, try to lift your hips slightly off the ground to get more flexion at the abs.
Band Row
Standing upright again, step onto the bottom of the band with a natural, hip-width stance. With each hand grab a side of the band. The lower your grab (close to your shoes) the greater resistance and the harder the exercise. The higher up the band you grab, the easier. Start with about half-way up the band.
Keep a 45-degree angle at the hips (slightly bent over), hold your core tight while you row with the band. Keep the elbows close and try not to arch your back. As you row, think about pinching a $100 bill between your shoulder blades. Really squeeze them together. And then release to extend the arms and decrease the tension in the band.
Band Bicep Curls
Keeping yourself standing on the band, move your hands up the band. To start you should have your hands on the top third of the band. Keep a slight bend in the knees, hold your core tight, and bicep-curl the band. Keep the elbows pinned to your sides for a more intense and direct workout for the biceps.
For a lengthening workout, keep the elbows just slightly off the body. This will really require your core strength, so make sure you are breathing and keeping the abs engaged throughout the movement.
To learn more about Catherine, check out her team page. If you are living in Ottawa, Canada, you can also purchase one of our workout kits. The basics kit and the strength kit both include resistance bands and are a great way to get fit at home. To learn more, head to our FFF Virtual page
