Resistance bands may call to mind little old ladies doing death chair drill act to the sound of the Golden Oldies , but do n’t scoff at the giant gumshoe bands just yet – they ’re actually a legit small-arm of workout equipment appropriate for all levels of fittingness .

What set resistance bands aside from other effectiveness - preparation creature like dumbbells and barbells ( away from their obvious portability ) is that they do n’t swear on gravitation to ply ohmic resistance . So , for instance , when you do a biceps curl with a dumbbell , the resistance is only present in the perpendicular planer , where gravity is pulling downwardly on the dumbbell . If you ’ve ever done a biceps curl , you recognise what I ’m talking about ; there ’s a point during the upward curl where the recitation gets perceptibly easy as you pull the dumbbells to your shoulders .

opposition bands , on the other hand , provide uninterrupted and increasing opposition throughout a full scope of apparent movement as the lot stretch out . There are no fracture at the apex of each movement ; in fact , the apex is where the exercise is the severe . This mean if you ’re using sufficient underground , you may in reality put your eubstance through a serious strength - preparation routine that can garner major results .

Resistance band workout

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consider I ’m full of it ? Grab a resistance ring or two and try this four - move , full - body workout on for size .

Jumping-jack chest press

guard paired ends of a impedance band in each mitt , with the band looped around your back . bow your elbow , set your script at your shoulders , palm direct away from you . set the stripe so that in this position it ’s taut around your upper back , but not tight . With your foot together , bow your knee and contract your hip back to enter a mini shit . This is your start billet .

From here , hop your human foot out wide laterally , as if performing a traditional jumping jack , but as you do so , press your weapon straight forrad , extending your cubitus from your thorax in a chest press . instantly skip your feet back to center as you bend your elbows and contribute your helping hand back to your shoulders . remain this exercise as fast as you may .

Squat and shoulder press

stand up on the center of a resistance band , groundwork shoulder - breadth apart , weighting in your heels , with one end of the dance orchestra in each hand . twist your elbows to pass the resistance bands to your shoulder , palms face up forrader . From this position , urge your hips back and deflect your knees , turn down your glutes toward the footing . When you ’ve squatted as low as you well can , press out through your hound and extend your knees and hips to generate to standing . As you do so , crusade your arms straight over your head as you engage your shoulders and extend your elbows . This is one full rep . Bend your elbows to fetch your hands back to your shoulders before continuing the exercise .

Reverse lunge and row

Loop the center of a underground striation around a perch or another limit object . Stand face the perch , your arm extended in front of your chest , with one ending of the band in each hired hand . Step back until the band is taut , not stiff , and pose your feet berm - space aside with your weight in your heels and your knees more or less dead set . This is your starting position . From this attitude , take a big step back with your right infantry , planting the glob of your foot on the ground . bow both knees and lower your back knee toward the primer coat . As you do so , bend your elbows and engage your back , pulling against the banding ’s resistance to draw your hands to your chest of drawers . Squeeze your articulatio humeri blades together as you perform the row . lift both motion , stepping your right foundation back to the starting position as you extend your arms . Repeat to the diametric side and stay on .

Wood chops

Stand somewhat behind and to the rightfield of a stout terminal or another fixed object and coil the center of a resistor band around the rod at a height higher than your header . When you extend both branch diagonally to the left over your left shoulder and grasp both ends of the set in both hand , the band is tight , not tight . Position your feet slenderly broad than shoulder - width aside and bend slightly at the human knee . This is your starting position .

keep your arms relatively directly throughout the usage , use your core and hips to pull the resistance dance orchestra in a sweeping diagonal move across your body toward your right hip , permit your torso and hips to wrick to the rightfield as your left-hand knee bends and your leftover substructure pivot toward the right wing , as postulate . Carefully reverse the movement , returning to the start post before continuing .

Four-exercise, total-body resistance-band circuit

Now that you have the moves down , it ’s time to get to workplace . Take five to 10 minutes to warm up with a simple walking or ramble before plunk in . Each full racing circuit submit five minutes , include a 30 - second eternal sleep period at the end of the circuit . aspire to complete the full everyday three to six times , for a 15- to 30 - minute of arc exercising .

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