Let's be honest: Sometimes you just don't want to go the gym or use those machines that everyone else has been on. You still want the same results, but without having to deal with the inconvenience of readjusting each machine before using it. Luckily, that's not a tall order if you have a resistance band at home.
Seriously, you can use a resistance band anywhere and anytime to mimic those machines and work those same muscles - just do these six exercises. Try to flow from one move to the next, and perform 10 to 12 repetitions of each.
Photograph courtesy of Chelsea Streifeneder
Cable Bicep Bar
Step onto your band with one (easier) or both (harder) feet and hold onto the ends of your band. The further you pull on your band, the harder it will be, so challenge yourself to a point where you can still maintain good form throughout your movement. Lock your elbows into your rib cage and curl up toward your shoulders, then resist back down to starting position with control. Bonus: Because you're working your biceps while standing, you also need to fire up your core to stabilise yourself.
Photograph courtesy of Chelsea Streifeneder
Cable Tricep Bar
Step onto your band with one foot, lean forward and hold onto the ends of your band with your elbows into your sides and palms facing in. Straighten your arms behind you while keeping tension on the band, and then bend them back to your start position. Don't let your band go slack, and adjust so the tension feels like a challenge.
Photograph courtesy of Chelsea Streifeneder
Horizontal Seated Leg Press
Lie on your back and place the band around your feet, holding onto the ends of the band with your arms bent at 90 degrees at your sides. Keeping those legs glued together the whole time, push your legs out straight using resistance from the band on the way out and back in. The lower your legs go, the more this move will work your core. Feel free to lift your head, neck, and shoulders to make this even harder, but make sure to keep your back pressing into the mat the whole time.
Photograph courtesy of Chelsea Streifeneder
Rowing
Sit up tall and place the band around both feet, then cross it and hold onto the ends. Keeping your core pulled in, stretch the band toward your chest. Try to pull the band as far back as you can, and keep your shoulders back and down and hands at chest height. With the same control and resistance, guide the band back out. Always try to keep some tension on the band so it doesn't go slack and you are working the whole time.
Photograph courtesy of Chelsea Streifeneder
Seated Shoulder Press
Still in a seated position, place the band underneath your backside and hold onto the ends of the band with your elbows out in "L" shapes. Your legs can either be long in front of you or crossed if that doesn't bother your knees. With shoulders down your back, reach your hands up to the sky and stretch the band as much as you can. With control and keeping tension on your band, bend elbows back to starting position. The further down the band your hands are, the harder the tension will be. Keep your core pulled in, and try not to slouch.
Photograph courtesy of Chelsea Streifeneder
Seated Chest Press
Move the band behind your back and bring your hands a little further down it to feel more tension. Holding onto both ends, bring your arms out to a "T" position. Keep the arms straight as you draw them into a "hug" in front of you. Hold here for a few seconds, and then resist the band and your arms back to start position. If it feels too easy, try sitting on the band instead of placing it behind your lower back.
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