Winter is coming. The days are getting shorter and cooler. Cookie season will be here before we know it, and we’re heading into that time of year when it seems a little harder to get to the gym.
Fortunately, you don’t have to go to the gym to stay in shape. Resistance bands are a great, inexpensive, and space-saving alternative to bulky free weights and weight machines. ExerBand Resistance Tubing can do everything free weights can do and more. Here are 10 example exercises (plus a few extras) that will keep you strong through the dark days ahead.
1. Chest Press with ExerBand Resistance Tubing
Work the anterior deltoid, pectoralis major, serratus, and triceps muscles.
With resistance bands and an anchoring rail system, chest presses can be performed either seated or standing.
https://www.youtube.com/watch?v=g_anF4moRcw
2. Row
Work the posterior deltoid, rhomboids, middle trapezius, and biceps.
When performing strength training exercises, it is recommended that rather than pumping rapidly through your range of motion, you move more slowly to maintain a longer time under tension.
https://www.youtube.com/watch?v=FBPlZO6efAQ
3. Shoulder Press
Work the deltoid, supraspinatus, triceps, and upper trapezius.
For each exercise, select a resistance band that is challenging but not too difficult. You want to be able to perform several sets of between five and twelve repetitions. By the end of your third set, if you feel that you could not perform any more repetitions, then you’ve selected and appropriate resistance level.
https://www.youtube.com/watch?v=ntQAEHAcy9Y
4. Shoulder Flexion / Extension
Work the deltoid, biceps, supraspinatus, and infraspinatus. Counter with the posterior deltoid, latissimus dorsi, lower trapezius, rhomboid, and teres major.
These are unilateral exercises that you perform on one side and then the other. Also, you’ll note that we’ve given you two exercises here. These are similar movements, but one is a “push” and the other a “pull.” The two will balance each other out, providing a well-rounded exercise.
https://www.youtube.com/watch?v=91Tg6_I0-Sk
https://www.youtube.com/watch?v=2ExqBeo8Yfc
5. Shoulder Abduction / Adduction
Work the deltoid, subscapularis, supraspinatus, and infraspinatus. Counter with the pectoralis major, latissimus dorsi, and teres major.
https://www.youtube.com/watch?v=bmWnC099MU8
https://www.youtube.com/watch?v=FS7ZWRWaAv4
6. Elbow Flexion (aka Bicep Curl)
Work the biceps.
https://www.youtube.com/watch?v=buvV9Ykf2Es
7. Elbow Extension (for Triceps)
Work the triceps.
https://www.youtube.com/watch?v=vpHys3eBtYU
8. Hip Extension / Abduction
Work the gluteus maximus, semitendinosus, semimembranosus, and biceps femoris. Counter with the gluteus medius and gluteus minimus.
https://www.youtube.com/watch?v=MPMdMJXqBy0
https://www.youtube.com/watch?v=3oOhYFstxf8
9. Trunk Rotation
Work the external and internal obliques, interspinales, and multifidus.
https://www.youtube.com/watch?v=vdJvTP_ZRaA
10. Abdominal Crunch
Work the rectus abdominus, transversus abdominus, and internal and external obliques.
https://www.youtube.com/watch?v=5kCzSuM_6Hw
By practicing these exercises regularly, you can stay fit and warm from the comfort of your own home.