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In this short video, Coach Nicole gives you an introduction to using resistance bands for fitness. Learn about the benefits of resistance bands, how to choose the right level of resistance for you, and how to use them safely and effectively.
5 Minute Lower Body Workout with Band
About This Workout In this workout, Coach Nicole will lead you through a series of 3 exercises (plus stretches) that will work your entire lower body. Perfect for travelers or home exercisers, the exercises in this workout require very little space and can be done virtually anywhere!
Length: 5 minutes Equipment: Resistance band Type of Workout: Strength training (toning) & flexibility Muscles Worked: Lower body (quads, glutes, hamstrings, outer thighs) Fitness Level: Beginner to advanced Impact: Low-impact Safety Precautions: Warm up before starting this workout and wear athletic shoes. Extra Tip: You only need one resistance band, no matter what your fitness level may be. Keep your hands down for light resistance, at the hips for moderate resistance, and up at the shoulders for heavy resistance.
7 Minute Upper Body Workout with Band
About This Workout In this workout, Coach Nicole will lead you through a series of six upper body exercises (plus stretches) that you can do anywhere: at home, at work, on vacation or at the gym!
Length: 7 minutes Equipment: A resistance band Type of Workout: Strength training (toning) & flexibility Muscles Worked: Arms (biceps and triceps), shoulders, upper back, chest Fitness Level: Beginner to advanced Impact: No-impact Safety Precautions: Warm up before starting this workout and wear athletic shoes. Extra Tip: You can customize this workout to fit your fitness level by using a light, medium or heavy resistance band, or by following the tips given to increase or decrease resistance on each exercise.
8 Minute Lower Body Workout with Band
About This Workout In this workout, Coach Nicole will lead you through a series of 5 exercises (plus stretches) that will work your entire lower body. Perfect for travelers or home exercisers, the exercises in this workout require very little space and can be done virtually anywhere!
Length: 8 minutes Equipment: Resistance band, a chair for balance (optional) Type of Workout: Strength training (toning) & flexibility Muscles Worked: Lower body (hip flexor, quads, hamstrings, outer thigh, inner thigh) Fitness Level: Intermediate to advanced Impact: No-impact Safety Precautions: Warm up before starting this workout and wear athletic shoes. Make sure the band is secure around your shoe or ankle when performing these exercises. Because these exercises involve balancing on one leg, this workout may not be suitable for beginners or people with balance issues. Extra Tip: To better maintain your balance, remember three key things: 1) Keep your abs engaged. 2) Find a focal point and keep your gaze fixed there. 3) Don't lock out your knee joint. When balancing on one leg, keep that knee slightly bent.
20 Minute Resistance Band Workout
About This Workout Our members asked us for more workout options that can be done at a desk. Like our popular Desk Workout, you need very little space to do these seated exercises. This workout will take you through a series of 10 exercises that work all of your major muscle groups, and end with seated stretches for the deskbound exerciser.
Length: 20 minutes Equipment: A sturdy chair and a resistance band Type of Workout: Strength training (toning) & flexibility Muscles Worked: Most major muscle groups (chest, upper back, shoulders, biceps, triceps, abs, obliques, lower back, hips, quads, outer thighs, calves) Fitness Level: Beginner to intermediate; because you sit in a chair the entire time, this video may also be suitable for individuals with limited mobility Impact: Low-impact Safety Precautions: Warm up before starting this workout and wear athletic shoes. Extra Tip: This workout starts with upper body exercises, progresses to core (abs) exercises, and ends with lower body exercises, making it suitable for individuals with limited mobility and/or disabilities. A person who has limited use of her legs, for example, can complete the first (and possibly second) set of exercises, which focus on the upper body and core. You can fast forward to the sections of the video that apply to you.
Health and Exercise Disclaimer
The resource information on this website is general in nature and is not intended as a substitute for competent medical care, legal advice or other professional counsel. No representation is made as to the accuracy of the information herein provided. Information about organizations listed on this website is provided by the organizations or acquired from public sources. No endorsement of said organizations or their services is implied.
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