Posted on February 14, 2018 by Jenny Cromack
I saw a post on social media recently, asking what are the equipment essentials in a personal training studio or as a home personal trainer?
This got me thinking, what would be my one piece of training kit I would take everywhere. Dumbbells are great, but a bit bulky to take everywhere, and generally you would need a variety of weights get a good session in. This is the same for any free weights (barbells, kettlebells and weight plates). My next thought was ‘do I even need equipment at all?’ – no, is the easy answer to this, but to be honest if I want to increase strength whilst targeting each of the major muscle groups in the body I would need something…
…Resistance bands. Yes! Not heavy, not bulky, yet very versatile.
With little effort, room or ability/strength you can have a full body workout with only one resistance band. The band can either simplify an exercise or increase the difficulty of an exercise. All will be revealed below with these two resistance band training workouts:
Beginner Resistance Band Training Session
A1) Body weight squats (resistance band around the knee) – for added gluteal activation.
A2) Band assisted press-up – Hook the band around the top of a door/get a partner to hold.
A3) Pallof press.
B1) Band RDL – stand with two feet on the band. If you double loop the band there will be tension when you are stood up holding the band.
B2) Seated banded row – Sit on the floor with the band around your out-stretched legs. Just get a seated cable row retract the shoulder blades as you pull the band toward you.
B3) Side plank with a row – tie the band on something fixed.
C1) Band pull apart
C2) Plank – no band needed for this classic exercise.
Advanced Resistance Band Training Session
A1) Banded overhead squats – standing on the band squat with arms holding the band and extended overhead.
A2) Band resisted press-up
A3) Split position pallof press
B1) Banded good-morning – stand on the band then put the other part over your shoulders, as if it is a barbell.
B2) Seated banded row – keeping this exercise in, it’s great for the posterior chain.
B3) Plank with single arm row – keep the hips level in a perfect plank position – whilst pulling the band – a trunk exercise.
C1) 3D band pull apart – stand on the band, then with the arms reached out in front perform a pull apart.
C2) Dead-bug – again like the plank, a classic movement, with no need of any other equipment.
Either use a thin red band, thin purple or thick purple – I’ll be impressed if you can do anymore resistance than that!
Also if you are unsure how to perform any exercise, don’t worry about getting in contact.