Transform Your Body Now With 7 Exercises!
At Endless Summer Fitness workouts are for everyone, regardless of fitness level. Every week, you’ll get a full workout planned out, with exercises for beginners, intermediates, and advanced athletes, plus specialized routines for those coming back from physical therapy. The goal is to ensure everyone can access workouts that work their muscles and help with flexibility and overall health. By joining in on Free Workout Wednesdays, you’ll stay motivated, keep track of your progress, and be part of a community that’s all about helping you reach your fitness goals. Come and see how this diverse fitness program can meet your own needs!
Beginner Resistance Band Workout
Warm-Up (5 minutes)
- Arm Circles: 1 minute
- Leg Swings: 1 minute each leg
- Marching in Place: 2 minutes
Workout Routine
- Squats
- How to Do It: Stand on the band with feet shoulder-width apart, holding the handles at shoulder height. Lower into a squat, keeping your chest up and knees behind your toes.
- Reps: 12-15
- Chest Press
- How to Do It: Anchor the band behind you (around a sturdy object or door). Hold the handles and press forward until your arms are fully extended.
- Reps: 12-15
- Seated Row
- How to Do It: Sit on the floor with legs extended. Loop the band around your feet and hold the handles. Pull the handles towards you, squeezing your shoulder blades together.
- Reps: 12-15
- Bicep Curls
- How to Do It: Stand on the band with feet shoulder-width apart. Hold the handles with palms facing up and curl your hands towards your shoulders.
- Reps: 12-15
- Lateral Band Walks
- How to Do It: Place the band around your legs just above your knees. Step side-to-side, keeping tension on the band.
- Reps: 10 steps each direction
- Tricep Extensions
- How to Do It: Stand on the band with one foot and hold the handle with the opposite hand. Extend your arm overhead, then lower it behind your head.
- Reps: 12-15 each arm
- Glute Bridges
- How to Do It: Lie on your back with knees bent and feet flat on the floor. Place the band around your thighs. Lift your hips towards the ceiling, squeezing your glutes.
- Reps: 15-20
Cool Down (5 minutes)
- Hamstring Stretch: 1 minute each leg
- Quad Stretch: 1 minute each leg
- Shoulder Stretch: 1 minute each arm
Tips
- Form: Focus on maintaining proper form to avoid injury.
- Breathing: Exhale during exertion (e.g., lifting) and inhale during relaxation (e.g., lowering).
- Progression: Start with one set of each exercise and gradually increase to two or three sets as you get stronger.
Absolutely! Here’s an advanced workout using exercise bands that you can share on your blog, “Endless Summer Fitness.” This routine is designed to challenge and build strength across multiple muscle groups.
Advanced Resistance Band Workout
Warm-Up (5-10 minutes)
- Jumping Jacks: 2 minutes
- Dynamic Stretching: 3-5 minutes (focus on arms, legs, and core)
Workout Routine
- Band Squat to Press
- How to Do It: Stand on the band with feet shoulder-width apart, holding the handles at shoulder height. Lower into a squat, then press the handles overhead as you stand up.
- Reps: 15-20
- Single-Leg Deadlift
- How to Do It: Stand on the band with one foot, holding the handles. Hinge at the hips, lowering the handles towards the floor while extending the other leg behind you. Return to standing.
- Reps: 12-15 each leg
- Band Push-Ups
- How to Do It: Place the band across your upper back and hold the ends under your hands. Perform push-ups as usual, with the band adding resistance.
- Reps: 12-15
- Bent-Over Rows
- How to Do It: Stand on the band with feet shoulder-width apart, holding the handles. Bend at the hips and pull the handles towards your hips, squeezing your shoulder blades together.
- Reps: 15-20
- Overhead Tricep Extension
- How to Do It: Stand on the band with one foot and hold the handle with the opposite hand. Extend your arm overhead, then lower it behind your head.
- Reps: 15-20 each arm
- Lateral Band Walks
- How to Do It: Place the band around your legs just above your knees. Step side-to-side, keeping tension on the band.
- Reps: 15 steps each direction
- Band Bicycle Crunches
- How to Do It: Lie on your back with the band around your feet. Perform bicycle crunches, pulling the band with each leg movement.
- Reps: 20-30
- Band Pallof Press
- How to Do It: Anchor the band at chest height. Stand perpendicular to the anchor point, holding the band with both hands. Press the band straight out in front of you, resisting the pull.
- Reps: 15-20 each side
Cool Down (5-10 minutes)
- Hamstring Stretch: 1 minute each leg
- Quad Stretch: 1 minute each leg
- Chest Stretch: 1 minute each arm
- Child’s Pose: 2 minutes
Tips
- Form: Maintain proper form to prevent injury and maximize effectiveness.
- Breathing: Exhale during exertion (e.g., lifting) and inhale during relaxation (e.g., lowering).
- Progression: Increase the resistance or number of sets as you get stronger.
Before beginning any fitness program, you must check with your doctor to reduce and avoid injury. By performing any fitness exercises, you are performing them at your own risk. endlesssummerfitness.com will not be responsible or liable for any injury or harm you sustain due to our fitness program, online fitness videos, or information shared on our website. This includes emails, videos, and text.
Bing Copilot, AI software, GPT-4, partially generated this article. Endless Summer Fitness will continue experimenting with similar software; however, our author will create most articles and fitness programs.
