Resistance band exercises

Resistance band exercises are perfect for those that want to exercise at home without expensive or bulky equipment. Ideally grab yourself a couple different strength resistance bands to really give your exercise routine that extra bit of punch.

Warm Up (3)

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Dynamic back stretch - 60 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 60 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Steps - 2 minutes

Primary target:

Legs (Quadriceps)

Equipment required:

Exercise (9)

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Seated row with resistance band - 2 sets of 18-20 reps

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Three quarter press up - 2 sets of 18-20 reps

Primary target:

Chest (Pectorals)

Equipment required:

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Squat - 2 sets of 18-20 reps

Primary target:

Legs (Quadriceps)

Equipment required:

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Front raise with resistance band - 2 sets of 18-20 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

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Lateral raise with resistance band - 2 sets of 18-20 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

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Bicep curl with resistance band - 2 sets of 18-20 reps

Primary target:

Arms (Biceps)

Equipment required:

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Tricep pushdown with resistance band - 2 sets of 18-20 reps

Primary target:

Arms (Triceps)

Equipment required:

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Abdominal crunch - 2 sets of 18-20 reps

Primary target:

Stomach (Abdominals)

Equipment required:

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Reverse crunch - 2 sets of 18-20 reps

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (6)

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Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

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Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

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Seated hamstring and back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Cat stretch - abdominals - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

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Cat stretch - back - 30 seconds

Primary target:

Back (Erector Spinae)

Equipment required:

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Standing quad stretch - 30 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required: