Whether you're in lockdown or looking to get a full-body workout with minimal equipment, this is the article for you! Strength Bands are one of our most versatile products and, with four different resistance levels available, you can workout your upper body, lower body and core without the bulky equipment. Don’t believe us? Read on to learn how!
WHAT ARE STRENGTH BANDS?
Strength Bands are looped latex rubber bands used to train for increased resistance, power development, and stretching the upper or lower body. Our Strength bands come in four levels of resistance where the width of the band determines the weight load of the band:
Level 1: Yellow: 20mm wide - 4kg – 20kg
Level 2: Green: 32mm wide - 12kg – 35kg
Level 3: Red: 44mm wide - 20kg – 50kg
Level 4: Blue: 65mm wide - 28kg – 65kg
UPPER BODY EXERCISES USING A STRENGTH BAND
Bicep Curl
For this exercise, sit, kneel or stand with one side of the strength band securely under your foot, leaving enough band to perform the exercise. Holding onto the other side of the strength band and using it as a handle, curl your arm up then lower whilst maintaining control of the band. Make sure to keep your biceps alongside your body, and only move your forearms while completing the exercise. That's one rep! Remember to repeat on the other side.
Bent-Over Row
Stand shoulder-width apart and place one side of the strength band under both of your feet. Grab a hold of the other side of the strength band with your hands as handles. Pull the handles to knee height with legs slightly bent, back straight. Squeeze your shoulders to pull the strength band up to your ribs, and that's one rep!
VARIATION: Add resistance without changing your strength band by holding onto both sides of the strength band as your handle.
Bench Press
Loop the band around the front legs of a bench, or loop it under your shoulders and lie on the floor if you don't have a bench. Hold the inside ends of the strength band as handles when lying flat. Exhale as you press up to the sky, squeeze at the top and lower with control - and that's one rep.
LOWER BODY EXERCISES USING A STRENGTH BAND
Squat
Work your quads with a band resisted Squat. First, stand on one side of the resistance band and hold the other end at shoulder height with your palms forward. Squat deeply, then rise to stand - and that's one rep!
VARIATION: Level up to a Squat with Overhead Press. With the same stance, squat deeply, then rise to stand and follow through with an overhead press then return to standing.
Side Lunge
Secure the strength band by holding down the band with your foot. Grip the handles with an overhand grip, step to the right, and drop into a deep side lunge. Drive-up strong off your right foot to return - and that's one rep! Repeat on the other side.
Crab Walks
Stand shoulder-width apart and place one side the strength band under both your feet. Hold onto the strength band tightly to provide the right amount of tension, then, in a controlled manner, take three steps to the side, before returning the other way - and that's one rep!
CORE EXERCISES USING A STRENGTH BAND
Russian Twists
Sit on the floor and raise your knees towards your chest. Wrap the band around your feet, then lean back to put your abs under tension. Grab hold of the other end of the strength band keep the handles together. While holding the band, twist your torso to touch your hands to the ground of your right side, then your left side - and that's one rep.
Plank Pull
This exercise will challenge your entire body. First, secure your band around a heavy chair, bench or piece of furniture. Next, get into a plank position about 30cm back from the secured band. Pick up the handle with one hand and pull the band into your waist on one side) - and that's one rep. Remember to repeat on the other side.
Pallof Press
Start by securing your strength band around a heavy piece of furniture, door handle or another person. Stand side-on to the band so is across your body. Hold the band with bent arms in front of you with the slack taken off. Press your arms forward, holding your position and ensuring your hips stay facing forward. Bend your arms back to their starting position – and that’s one rep!
WHAT NOW?
Well, now that you know how to use the band, it's time to get them into your workout routine. Learn more about your strength bands by clicking here and ordering yours today!