1,2,3 Chisel & Burn: The Band Resistance Workout

Work out clothes: Check!
Resistance band: Check!
Water: Check!
Motivation: Check!

When purchasing a resistance band for beginners it may be best to get one of each level starting from easy, working your way up to hard. Some resistance band levels are measured by color. Be sure to ask for assistance to get the right level. After stretching out my muscles and taking a brisk walk I was ready for the following simple exercises. Let me know how you like them!

Exercise 1: Bicep Curls
Do 2-3 sets, 12-15 reps

A) Feet must be shoulder width apart, core tucked in, shoulders back

   B) Pull resistance band towards your body, keeping elbows to the side.

Exercise 2: Tricep Extension
2-3 sets, 12-15 reps

           A) Position self into a split stance with arms to the side

          B) Bring arms up overhead keeping your head straight up and elbows pulled in.

         C) Extend the arms

Exercise 3: Leg extensions using core
2-3 sets, 10 reps each( bilateral)

A) Find a step/bench and place the resistance band underneath the seat, attaching the hooks of the resistance band onto the feet( make sure secure). Keep back flat, core engaged, neck aligned while keeping knees bent at 90 degrees.

B) Lift both legs straight up into full extension.
TIP: Ease into aiming for a partial leg extension if you cannot extend legs fully.

Single Leg Extensions using core:
2-3 sets, 10 reps each

A) Find a step/bench and place the resistance band underneath the seat, attaching the hooks of the resistance band onto the feet( make sure secure). Keep back flat, core engaged, neck aligned while keeping knees bent at 90 degrees.

B) Extend single leg into full extension while keeping opposite leg bent at 90 degrees. 

TIP: Ease into aiming for a partial leg extension if you cannot extend fully.

Exercises provided by Kinesiologist & Certified Personal Trainer, Melody Allameh.