Have you worked out with resistance bands? Yes, I know the cover pic is of a super fit man running which doesn’t seem related to exercising with resistance bands… but that’s my trainer! That’s Tommy. And he is the feature of this post and workout.
I recently purchased a resistance band on Amazon to help me get better with my chin ups. Lately, I’ve noticed people using “no rubber” bands for total conditioning. I was looking for something to do outside, after I finish my runs. The band is so portable, I can wrap it around my wrist while I run. It’s also an inexpensive, use anywhere tool to help anyone get stronger.
I asked my fitness trainer, Tommy Cassano, if he could show me some exercises to get a full body resistance band workout using one rubber band. Tommy is a co-owner of Beastie 24/7 which is the gym where I work out. He is also a certified personal trainer and ultra runner. Although I get my best workouts at Beastie from their inspiring trainers, I can’t get to the gym everyday. If you live near Manhattan Beach, this gym is its best kept secret. I love their members, too. See my post on Beastie, here.
As you can see in the pic above, Tommy is in superb shape. I knew he would be able to guide me in an efficient workout using the band.
My goal was to obtain some basic strength training band exercises I could complete in about 20 minutes (excluding warm up and stretches). I am so excited to share this great “Tommy Band Workout” with you!
Tommy’s Full Body Resistance Band Workout
(don’t get too excited girls, he’s got his shirt on)
Start with at least a brisk walk or jog for a minimum of 5 minutes to get your blood flowing. If your body is not sufficiently warmed up, you will be tight when performing these exercises and can pull a muscle. If you have more than 30 minutes for your workout, I recommend running a few miles for your warm up (read my post on how to start running).
Upper Body: 3 sets of 8-10, 30 seconds rest in between sets
Plant your feet shoulder width apart with band under your feet. With your elbows close to your sides, curl the band up toward your shoulders. Extend your arms all the way down. Repeat. Do this 8-10 times. Rest for 30 seconds. Repeat 2 more times making a total of 3 sets.
Start with your arms extended down in front of your thighs, holding the band with both hands. Pull the band up along the front of your body, lifting your elbows at the top to make a V. Lift your elbows as high to the sides as you can. Bring your arms back down.
Loop the band around a bar above your head as shown below.
Step away from the bar to a position with resistance that is comfortable for you. Standing shoulder width apart and leaning forward slightly, bend your arms behind you until you make right angles with your arms, while keeping your elbows shoulder level. Pull forward to extend your arms, keeping them at shoulder level. Repeat.
One Arm Chest Press
Hold the band in one hand. Step the same side leg back. Bend your elbow and bring your arm back in a one arm row. Your arm should bend back as far as your flexibility allows. Extend your arm. Repeat.
Hold the band with two hands extended in front of you, chest level. Bend your arms back, elbows behind you as far as your flexibility allows. Extend arms back in front. As you bend your arms, squeeze your back muscles together as tight as you can. Repeat.
Chin Ups – Back, Biceps, Shoulders, Core
Finally! The reason I got a resistance band in the first place. Chin ups are super hard for women to master.
For people who can’t do any chin ups, Tommy recommends doing jump ups to get stronger. With arms underhand and holding the bar, jump up as high as you can and then land in a squat position while hands remain on the bar. Repeat.
Next level chin up – Use the band to assist by looping it over the bar and stepping on the band with one foot as you do your chin ups.
Finally (and I am not here yet), do full unassisted chin ups! If you get here, please send me a video. I will be so excited to see you!
Lower Body: 3 sets of 15, 30 seconds rest in between sets
Hip Raises – Hips, Thighs and Butt
Start with the band under your feet, shoulder width apart. Hold the band using one hand. Now lift the opposite leg to the side as high as it will go. Repeat. Flex your butt muscles while you do this to work your tushy at the same time as your hips! Do this on both sides.
Good Mornings – Lower Back and Hips
Start with the band under your feet, shoulder width apart. Lift the band over your head and place on the back of your neck. Keeping your back straight, bend down in a right angle until your upper body is perpendicular to the ground. Come back to standing position. Repeat. This exercise is incredible for your lower back and hip muscles.
Holding Squat – Butt
Hold the rubber band with extended arms, shoulder width apart. Bend your knees into a squat position. The band will help you keep your balance and work your arm muscles at the same time. Hold for 15-3o seconds. Repeat.
By this point of the workout I am tired and just want to go home. But it is important to do at least a few key stretches before your finish. Hold each stretch for at least 10 seconds. See pictures below.
Remember, we are all at different levels, so do what you can and build up. The important thing is to take the first step and get out there!
Once you master the workout, adjust the resistance of the band by stepping your feet wider apart. When the band is looped around a bar, step further back from the bar to increase the challenge.
Will you try this full body resistance band workout? I am going to do this a couple of days a week and will later check in with you on my progress. I would love to hear how this Tommy Band Workout works for you! Share your story. Let’s get stronger, together!