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Resistance Band Workout

Hi Friends of Oompf, it’s Alvan here. Today we will be talking about how you can complete a total body workout with resistance bands.

Last week we talked about a dumbbell only workout. As I know not all of us have a wide array of dumbbells at home, today, I shall be talking about exercises you can do with a resistance bands, Not only are they affordable, they are versatile and easy to take to a fitness corner or a park. You can easily get them from Decathlon or other online stores.

Perform 3-4 sets of these exercises and complete about 12-18 reps depending on the difficulty of the exercise for you. While using resistance bands, the key to making it difficult is minimising momentum and holding at the end of the movement where resistance is the hardest.

You may find this exercise familiar if you’ve done this in the gym as a way of warming up your shoulders.

Band Pull Aparts
You may find this exercise familiar if you’ve done this in the gym as a way of warming up your shoulders. Increasing the resistance or reps for this exercise can make it a real burner for your shoulders and upper back.

Tip: Keep your wrists locked throughout. There should be a slight resistance in the band before you pull it apart. Bent Over Rows
This exercise works your back and core muscles.

Tip: Make sure you are hinging from your hips and not rounding your back. While performing the movement, keep a slight bend in your knees and brace the core while your drive your elbows back.

Squat And Press

This exercise works your quads, glutes and shoulders.

Tip: You should be holding the resistance band at shoulder height before the start of the movement. Press up overhead as your stand up.

Banded Romanian deadlifts

This exercise works your hamstrings and glutes.

Tip: Keep your spine neutral throughout the movement, Hinge from the hips until you feel the stretch in your hamstrings. Push your hips forward to stand up straight. Your arms should remain straight throughout.

Banded Bicep Curls/Hammer Curls

This exercise works your biceps.

Tip: While doing the curl, ensure your lower body remains stiff and core engaged. Above bending backwards as you curl up.

Triceps pushdowns

This exercise works your triceps. You can hook the band on an elevated attach point, and extend your forearm, while keeping your upper arm stuck to your body.

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