3 Do-Anywhere Resistance-Band Workouts

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No matter how diligently you schedule your life, there will be times you’ll miss a workout. In these cases, grab your trusty resistance band and use one or more of these three mini-workouts for a quick burst of energy.

Each of these resistance-band workouts should take no more than 10 to 15 minutes, and if you work intensely, that will be long enough!

Workout 1

Resistance-Band Ladder Complex

Begin with one rep of each move and add a rep with each subsequent round. Continue until you are doing five reps of each move. Rest one minute and then reverse the ladder and go back down, subtracting a rep with each round.

Exercise Sets Reps Reverse Curl 5 1 - 5 / 5 - 1 Front Squat 5 1 - 5 / 5 - 1 Overhead Press 5 1 - 5 / 5 - 1 Back Squat 5 1 - 5 / 5 - 1 Good Morning 5 1 - 5 / 5 - 1 Overhead Press 5 1 - 5 / 5 - 1 Reverse Curl 5 1 - 5 / 5 - 1

Workout 2

Upper-Body Supersets

Perform the moves in each superset back-to-back with minimal rest in between. Rest 30 to 60 seconds between supersets. On the last rep of each move with an asterisk, pause and hold at the peak contraction as long as you can before lowering to the start.

Exercise Sets Reps Bent-Over Row 3 10 Front Raise* 3 10 Exercise Sets Reps Overhead Press 3 10 Reverse Curl* 3 10

Workout 3

Lower-Body Tabata

Perform each move for 20 seconds at all-out intensity, then rest 10 seconds. Complete four rounds.

Exercise Seconds Back Squat 20 Rest 10 Good Morning 20 Rest 10

Tips

• Choose a band that is challenging but with which you can do all the moves safely. For instance, don’t pick the heaviest band and try to crank out 10 overhead presses.
• Wrap the band securely around your feet before you start. Loop the band over the top of each foot and then underneath so you can stand on it and prevent face-snappage.
• The band will always want to return to its shape; make the most of those physics and control the negative contraction of each rep.

Reverse Curl

Photos: Ian Travis Barnard

Take an overhand grip on the band with both hands and stand with your feet shoulder-width apart. Keep your upper arms in close to your sides, then bend your elbows and pull the band upward as high as you can, keeping your wrists steady and straight. Pause briefly and then slowly lower to the start.

Front Squat

Stand with your feet shoulder-width apart and your legs turned out slightly from your hips. Hold the band at your shoulders with your elbows flipped underneath and your chest lifted. Kick your hips back, then bend your knees to lower your glutes straight down toward the floor as low as you can comfortably go. Drive through your heels and extend your hips and knees to come to standing.

Overhead Press

Hold the band at your shoulders with your wrists and elbows stacked and your feet shoulder-width apart, knees slightly bent. Extend your arms and press the band overhead to full extension. Slowly lower to the start.

Back Squat

Position the band across your upper back and hold it at your shoulders with both hands. Stand with your feet shoulder-width apart, legs turned out slightly from your hips, then kick your hips back and bend your knees to squat down as low as you comfortably can while keeping your chest lifted. Pause briefly and then drive through your heels and stand up.

Good Morning

Position the band across your back and hold it in front of your shoulders. Stand with your feet shoulder-width apart, knees slightly bent, then press your weight rearward into your heels as you hinge at your hips and fold forward with a straight back. Lower as far as you comfortably can without rounding your back or bending your knees. Slowly return to the start.

Bent-Over Row

Hold the band with your palms facing inward and hinge forward from your hips with your back straight until your torso makes a 45-degree angle. Drive your elbows up and back, pulling your shoulder blades together behind you. Pause briefly and then slowly lower to the start.

Front Raise

Stand with your feet shoulder-width apart and hold the band with both hands in front of your thighs, arms straight. Slowly raise the band to shoulder height or slightly above and pause briefly, then lower slowly to the start.