Resistance Band Training - "Train anywhere, with anything"

No more excuses, it’s time to execute and reach the body of your dreams. In this industry we’re constantly striving to improve ourselves physically, because like I say there is always room for improvement, as the holidays are approaching, the traveling might begin for some of you going on vacations (including myself), but that doesn’t mean you will forget about your fitness and training regime, that’s why I will be sharing with you the ultimate mobile work out that will keep you fit, active, and toned, but most important you can do it anywhere with anything. The famous excuse that I didn’t have a gym to train at, it’s over.

Now introducing the Mobile work out, I will be discussing the essentials training of resistance bands. Resistance bands is one of the most versatile and inexpensive piece of equipment to own. This equipment will help you target different body parts with a variety of ways to train them, the unique thing is, you can choose your own resistance, either by the weight of the band you chose to have or the way you have it placed, it will either be easy, average or hard, but your goal is to step up to the challenge in order to shock your body with a different routine that will improve your definition, overall body strength and maximizing your pump in each rep. The trick about resistance bands it’s not about how heavy the band is, but it’s about the repetitions, the technique and building the muscle to shape up.

As I mentioned before, you can do this work outs at the comfort of your home, hotel room, or anywhere else you wish to train at. Resistance bands can be performed just like if you were lifting weights, however, my advice for you is to always have a plan of action regarding your training, which it will be accordingly to your desire goal, meaning either toning up or building mass, both can be done using resistance bands, the only factor that will change will be the following: The weight, the reps, and the sets. So always focus on your plan and goal, it will make it easier for you and keep you on track of your training regime.

Moving on, what exactly is resistance bands training? It’s a form of strength training that it’s performed against a specific opposing force which is generated by resistance. For example, either being pushed, squeezed, stretched or bent. You can also focus on two different variations while doing these exercises, such as: Isotonic Exercise: That’s if a body part is moving against the force. Isometric Exercise: That’s if the body part is holding still against the force, which is usually performed to develop strength and size of the skeletal muscles. If all exercises are performed correctly, it can provide significant functional benefits and performance.

NOTE: Just like the weights. A lot of weight isn’t always better, focus on your technique first, and as you build your strength move up on weight.

Resistance Band Training Guide & Tips:

Upper Body - Shoulders                                                               Upper Body - Biceps
- Front Raises                                                                                    - Cross-Body Biceps
- Lateral Raises                                                                                 - Single Arm Curls
- Shoulder Press                                                                                - Double Arm Curls
- Wide Shrugs (Targeting: Traps)                                                   - Hammer Curls                       

Lower Body – Legs                                                                         Upper Body – Back & Chest
- Side Steps                                                                                       - Bent Over Rows
- Bands Squats                                                                                   - Alternate Lying Chest Press
- Front Lunges                                                                                   - External Rotation
- Overhead Squat Pull                                                                       - Rear Delts Row

Upper Body – Triceps
- Triceps Push down (Wrapping the band high up & excecuting the push down)
- Skull Crushers (Placing the band on a stable bench while laying down)
- Overhead Tricep Extensions
- Band Kick Back    

Tips according your fitness level:

Beginner: Always keep in mind to stretch and warm up the muscles. Choose the right weight for you. Light is recommended when starting. Focus on 1 set and reps of 16 for your first exercises.

Intermediate: As I mentioned above, focus on warming up and stretching. Chose medium weight (not too light, not too heavy, but average weight you can do for the recommended sets and reps). Focus on 2-3 sets and reps of 20.

Advanced: Stretch and warm up. You can choose heavy weight. Focus on 4-5 sets and reps of 25.

NOTE: For all fitness levels, you are more than welcome to choose the weight you would like to do in your exercises, but it is recommended to start building your strength little by little since this is a completely different way of training comparing it to weights. 

I hope this blog posting has been informative and helpful in how to take your fitness to the next level even when you don't have access to a gym. Remember that this isn't a race but a journey to enjoy and live day in and day out. If you have any further ideas or topics you would like me to discuss on my next blog here at STATUS Fitness Magazine, feel free to leave a comment with your suggestions. 

I Breath and Live Health & Fitness.

Best,
John Carter
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