Sometimes it’s all too easy to ditch your workout when it’s cold out; hot out; the gym’s too far away; you’re tired; you forgot your sneakers; or Mercury is in retrograde. And then when you’re home, it can be even easier to come up with an excuse – I mean, what can you do without all the weights and machines? Well, you can actually do a lot. At-home workouts are the sneak attack of workouts. So long as you have a few key tools in your home workout arsenal and enough room to put down a yoga mat, you’re ready to go.
I’m working on a post for you on the best at-home workout tools to create your own home gym (even if you live in a tiny apartment!) and today I want to introduce you to the Perfect Bands Kit, a set of resistance bands I have been having lots of fun with over the last couple of months. And of course, I’ve put together a workout for you, as well as a giveaway of your own Perfect Bands Kit!
Disclaimer: I was provided with the Perfect Bands Kit at no charge for review. All opinions are my own! With any workout I post, remember that while I am a certified personal trainer, I’m not your trainer – please use your own discretion and experience before attempting any workout.
RESISTANCE BAND WORKOUT
Resistance bands are perfect for doing chest presses without weights. If you win the Perfect Bands Kit giveaway, included in the kit is a door anchor, so you can anchor the bands, stand with you back to the door and do a bilateral chest press. But resistance bands are so versatile – anything can be done unilaterally, just by standing on one end of the band. Here I’m doing the chest press in a split squat position – this is a great way to incorporate a lower body exercise.
The Ax Chop is such an awesome full body move. Start in a lateral lunge position, with your foot on one end of the band, then swing up and over your shoulder with the band, as you transfer your weight to the front foot. You can also do this move as a chop from high to low, if you have an anchor – use it in a doorway, or a high tree branch if you’re outside.
Hands down the biggest benefit of using resistance bands is that you can do rowing exercises without access to weights. To make it harder, just make the band shorter, increasing the resistance. Here, I’m adding a single leg extension to work on balance – you can also incorporate single leg deadlifts to this move.
I love my beams and I cannot lie. I am so happy I have exposed beams in our living room, because it makes doing a lat pulldown a possibility for an at-home workout. Don’t have beams? No problem – so long as you have a door anchor for your bands, you can put it in a doorway and do the same move in a kneeling position. Don’t forget, you can always take bands outdoors – monkey bars and trees are great spots to loop them over for a quick workout.
Work your abdominals with a standing crunch – it’s basically a good morning exercise, using resistance from above. If you don’t have a high anchor point, you can do this in a doorway, from a kneeling position.
I’ve always loved doing this triceps extension exercise – also called a skull crusher – with cables. By using your back foot in a lunge position to stand on your resistance band, it’s easy to do at home as well.
Usually lateral steps, or monster walks, are best done with a loop resistance band. But all you need to do is loop one end through the other handle and you have a loop for any kind of abduction work – whether it’s lying lateral leg lifts, or lateral step outs like this. These are particularly great for runners!
Loop the band around your foot, hold each handle, and you can make the most innocent-seeming lower body exercise like this donkey kick that much harder. You’re even forced into doing this move in a slow and controlled way, since you don’t want that band to budge. 😉 This is another great exercise for runners – we need all the glute activation we can get.
Pin this resistance band workout for later, then go and enter the giveaway for the Perfect Bands Kit via Rafflecopter below!
There will be one winner selected at random via the Rafflecopter giveaway below. Winner must have a US mailing address to receive the prize. Perfect Fitness will be shipping the prize, of a Perfect Bands Kit, including a 10lb and a 15lb resistance band, door anchor, mesh storage bag and downloadable workout guide directly to the winner. Retail price of the Perfect Bands Kit is $19.95. Giveaway runs from 2/10/16 to 2/17/16. Winner will be notified by email. Enter below via the Rafflecopter widget – GOOD LUCK!