Here is a full-body resistance band workout that targets major muscle groups:
1. Resistance Band Squats: Stand on the resistance band with your feet shoulder-width apart. Hold the handles or wrap the band around your shoulders. Perform squats by bending your knees and lowering your hips while keeping tension in the band. Push through your heels to return to the starting position. Target: Quadriceps, Glutes, Hamstrings.
2. Resistance Band Chest Press: Attach the resistance band to a sturdy anchor point behind you. Hold the handles with your palms facing down and position your arms at chest height. Push the handles forward, extending your arms, and squeeze your chest muscles. Return to the starting position with control. Target: Chest, Shoulders, Triceps.
3. Resistance Band Bent-Over Rows: Stand with the resistance band under your feet, shoulder-width apart. Hold the handles with palms facing each other, hinge at the hips, and slightly bend your knees. Keep your back flat and pull the handles towards your torso, squeezing your shoulder blades. Return to the starting position. Target: Back, Biceps, Rear Delts.
4. Resistance Band Shoulder Press: Stand on the resistance band with your feet shoulder-width apart. Hold the handles at shoulder height, palms facing forward. Push the handles upward, extending your arms, and then lower them back down. Control the movement throughout. Target: Shoulders, Triceps.
5. Resistance Band Glute Bridge: Lie on your back with your knees bent and feet flat on the floor. Place the resistance band just above your knees. Lift your hips off the ground, pushing your knees outward against the resistance of the band. Hold for a moment at the top and then lower your hips back down. Target: Glutes, Hamstrings, Core.
6. Resistance Band Bicep Curls: Stand on the resistance band with your feet hip-width apart, holding the handles with palms facing forward. Keep your elbows close to your body and curl your hands towards your shoulders, contracting your biceps. Lower your hands back down with control. Target: Biceps.
7. Resistance Band Tricep Extensions: Step on the resistance band with one foot and hold the handle with the same-side hand, reaching it overhead. Keep your upper arm still and extend your forearm upward until your arm is fully extended. Slowly bend your elbow and return to the starting position. Repeat on the other side. Target: Triceps.
Perform 2-3 sets of each exercise, aiming for 10-15 repetitions per set. Adjust the resistance of the band as needed to challenge yourself without sacrificing proper form. Take short rests between sets and hydrate as necessary. Remember to warm up before the workout and cool down/stretch afterward.
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