Have a Resistance Band With Handles at Home? Try This Workout
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Having a powerful upper body and core is important to crush the miles you’re logging all summer long, but building this strength without access to a gym can be tricky. By incorporating just one piece of equipment—a resistance band with handles—you can really expand your at-home workout library.
So, Amber Rees, Barry’s Bootcamp instructor and Brave Body Project cofounder, put together a killer circuit workout that you can do with just a resistance band in the comfort of your living room, basement, backyard, or anywhere else you can safely work out.
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How to do it: Perform each exercise for 50 seconds with 10 seconds of rest in between. Complete the circuit 4 times through for a total of 20 minutes, performing each single-side move twice on the left and twice on the right.
Banded Biceps Curl
Stand with your feet hips-width apart on top of the band, making sure there’s an even amount of the band on each side. Reach down with straight arms and grab onto the handles with an underhand grip, so that when your hands are at thigh-height, your palms are facing away from your body. Engage your core and glutes, microbend knees, and keep your arms close to your torso. Then, squeeze your biceps to perform a controlled curl with both arms, bringing hands to shoulder height. Slowly lower down, then repeat.
Banded Bent-Over Row
Stand on the band with feet shoulder-width apart. Cross the band in front of you so it makes an X, holding the band below the handles for more tension if desired. Keeping back flat and with a slight bend in knees, send hips back. Bend elbows, squeeze shoulder blades together, and lift band to draw hands toward ribs. Pause, then lower. Repeat.
Banded Deadlift
Stand on the band with feet shoulder-width apart. Cross the band in front of you so it makes an X, holding the band below the handles for more resistance if desired. Slowly send your hips back to hinge from the hips while keeping your back straight, abs tight, and chest lifted. Engage hamstrings and glutes to lower as far as you can until you feel a pull along the backs of legs. Push hips forward to come back up to standing. Repeat.
Banded Side Bend
Stand on the band with just your right foot, holding the band at your thigh in your right hand below the handles for more resistance if desired. Place your left hand behind your head, and engage your core. Bend over to the right side, lowering the band to just above your knee, left elbow pointed toward the sky. In a controlled motion keeping core tight and shoulders back, use obliques to stand back up and bend toward the left, bringing left elbow near left hip. Return to starting position and complete reps. Repeat on other side.
Banded Wood Chop
Stand on the band with your right foot. Drop the half of the band that’s on the inside of your foot, holding the handle of the side that’s outside the foot in both hands at hip height in a mini squat. Keeping your feet shoulder-width apart, stand up as you reach band upward at a diagonal to the left. Bring band back down to right hip as your lower back to starting position. Complete reps then repeat on other side.
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