These Long Resistance Band Exercises Will Get Stronger Without a Gym
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You know building a total-body strength will help you ride longer and stronger and crush more climbs. But getting in a full-body workout in a small space or with limited equipment can be challenging.
So, Noam Tamir, C.S.C.S., CEO and founder of TS Fitness in New York City put together this two-circuit, total-body workout that can be done anywhere. All you need is one long resistance band, also known as a monster band.
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How to do it: Perform each move in Circuit 1 below for the recommended number of reps in the exercise description, resting for 20 to 30 seconds between each exercise. Repeat the circuit 3 times before moving on to Circuit 2. Perform each move in Circuit 2 for the recommended number of reps in the exercise description, resting for 20 to 30 seconds between each exercise. Repeat Circuit 2 three times. You’ll need one long resistance band.
Circuit 1:
Banded Split Squat
Stand on band with your left foot, making sure the band is under the ball of your foot. Take the band overhead, and rest it across your upper back, holding each side of the band at chest-height with arms bent at 90-degree angles. Take a small step back with your right foot and bend right knee to lower as far as possible with control into a lunge. Push through left leg to stand. Repeat 10 to 12 times on each side.
Banded Alternating Bent-Over Row
Stand on the band with feet hip-width apart, holding the band in each hand at sides in a neutral grip, holding closer to the bottom for more resistance. Hinge forward from your hips and hold your torso close to parallel with the floor by engaging abs. Push your hips back and maintain a flat back. Pull both sides of the band up to your ribs, driving your elbows toward the ceiling. Pause here, then slowly lower the band in your left hand hand down. In a controlled motion, pull it back to ribs and lower right hand down, continuing to alternate. Complete 10 to 12 reps on each arm.
Banded Standing Anti-Rotation Press
Stand with the feet hip-width apart, band anchored under left foot, knees slightly bent. Hold the band closer to your foot to increase the tension. Position the band in both hands at chest height—make a fist around the band with one hand, and place the other hand on top of your fist. With core engaged, exhale and press the band out in front of your chest. Pause, then inhale and pull the band back in toward chest to return to starting position. Repeat 10 to 12 times.
Circuit 2:
Banded Overhead Squat
Start standing with both feet on the band, feet just wider than hip-width apart, toes pointed slightly out. Extend arms to bring the band overhead, keeping arms extended the whole time. Initiate the movement by sending the hips back. Bend knees to lower down as far as possible with chest lifted in a controlled movement. Keep lower back neutral. Press through heels to stand back up to starting position. Repeat 12 to 15 times.
Banded Single-Leg Overhead Press
Stand on the band with right foot, and bring the band to shoulder height. Bend your left knee to lift left leg to hip height, so you are balancing on right leg. Then, engage your core and exhale as you press the band overhead with both hands in a controlled movement. Inhale as you slowly lower the band to starting position. Repeat 6 to 8 times each side.
Banded Hammer Curl to Half Curl
Stand on the band, hands at your sides holding the band in neutral grip and feet hip-width apart. If necessary, grab down lower on the bands to keep tension throughout the movement. Maintaining a strong core, bend elbows to bring hands up to your shoulders, with palms facing in. Pause at the top, then slowly lower arms back down to starting position. Then, bend elbows to raise hands halfway back up, stopping at 90 degrees. That’s 1 rep. Repeat 12 to 15 times.
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