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Combe Grove’s 5 exercises using a resistance band

Combe Grove’s 5 exercises using a resistance band

Since lockdown has left many of us unable to attend a gym, there has been a large increase in working out from home with many exploring the different ways of exercising at home. Communities have been pulling together to motivate each other through online classes whilst our reliance on new and different methods of exercise are stronger than ever. The team at Combe Grove have put together 5 different exercises using resistance bands. 

Training with resistance bands is still incredibly effective for overall strength and toning. Resistance bands mimic weight through resistance and can make for a simple yet effective exercise routine. They can come in all different lengths and tensions from extra light to extra heavy. Growing in popularity by the day, resistance bands have shown the nation that we do not need heavy weights and complicated gym equipment to stay fit and work our muscles. 

If you do not own a resistance band, M Life offer Eco Friendly Resistance Bands made with non-toxic materials. These resistance bands can be used to work your whole body.  It is also possible to adjust the weight of the bands and use the time under tension method for a more strenuous workout.

Resistance Band Lat Pulldown

Step 1: Hold the resistance bands with your palms facing out and down.

Step 2: Get down on one knee with your hands up over your head and the resistance band tight.

Step 3: Bring your hands down and out to shoulder height and then let them back up.

Step 4: This completes one repetition.

This exercise works your Lats and the middle of your back.

Complete 3 sets of 10-12 slow and controlled repetitions.

Donkey Kicks

Step 1: Start on all fours with the resistance band around your thighs and bring your left leg off the ground, heel as close to your seat as possible with a flexed foot.

Step 2: Your left knee should be bent at 90 degrees and knee parallel with your left hip. 

Step 3: Next, gently press your foot up towards the ceiling only 2 to 3 inches, then back down. 

Do 20 lifts before moving on.

This exercise works your glutes.

exercises using a resistance band - donkey kicks

Complete 3 sets of 10-15 repetitions on each leg.

Tricep Overhead Extension

Take a resistance band with handles.

Step 1: Stand with one foot slightly in front of the other and place the center of the band under the back foot.

Step 2: Bring handles together straight up above the top of your head.

Step 3: Slowly lower handles behind the back of your head until elbows are bent 90 degrees, keeping elbows close to the side of your head.

Step 4: Press hands back up overhead slowly.

This exercise works your triceps.

Alternatively, an overhead tricep press can be carried out using a loop resistance band as demonstrated in the image below. Hold an end of the resistance band in each hand, exhale and straighten your arm to over your head.

Complete 3 sets of 8-12 repetitions on each arm.

Resistance Band Floor Press

Step 1: Lie on the floor, feet flat and knees bent, with a resistance band passed beneath your upper back.

Step 2: Take the ends of the resistance band in your hands and press the hands over your chest.

This exercise works your chest and triceps.

Complete 3-4 sets of 10-12 repetitions

Resistance Band Squats

Step 1: Stand with your feet slightly more than hip-width apart with a loop band just above your ankles. 

Step2: Your toes should be pointed slightly outward and your hands should be on your hips or in front of you. 

Step 3: Lower into a standard squat position, focusing on moving your hips back and bending your knees. Hold for 2–3 seconds.

This exercise works your glutes and quads.

Complete 3-4 sets of 15-20 repetitions.

We look forward to welcoming you to enjoy the wellness facilities and new gym at Combe Grove very soon. If you enjoyed this post on “Combe Grove’s 5 exercises using a Resistance Band”, then feel free to check out our other journal posts, where we share more tips on physical and mental health.