One stretchable band used in different movements equals incredible muscle transformation. This resistance band workout at home uses conventional movements for an explosive workout. Even a basic exercise like push-ups can be made difficult with a resistance band.
The result is lean, vigorous, and veiny muscles all from the comfort of your home. Since, we went into quarantine, we have been preaching the ease and efficiency of home workouts. Not only are you getting in to shape, but working out also helps you boost your mental health.
Why Resistance Band Workouts At Home Are Better For Building Muscle
Generally, home workouts require using body weight to build mass. The purpose of these workouts is to make them feasible to do at home. But say you want to build lean muscle and strength at home quicker, what then? Using just your bodyweight can take time. The more weight you use, the more your muscles strain. When they heal, they heal stronger and bulkier, capable to lift heavier weight. A resistance band adds extra pressure.
So, even a basic movement like a squat or a push-up goes from easy to difficult. Just by adding a resistance band to your workout, you are making your muscles work harder. You can even double loop the resistance band to increase the difficulty, making your muscles lift even heavier. Buying a band isn’t expensive at all, they range from $6 to $30 for a high end resistance band. This worthwhile investment can have a significant effect on your workouts. Plus, there are over 100’s of movements you can do with a resistance band workout to work out each muscle group or your whole body.
Full-Body Resistance Band Workout At Home
This workout will leave every inch of your body sore. Not only are you working out every major muscle group, but with the added resistance, you are lifting heavy. If you want to start off on an easier level, try this full body workout that doesn’t use a resistance band. Remember to always warm up before you get started to prevent any injuries. This workout starts by working out your back, then arms, shoulders and finally your lower body.
There are 2 exercises for each muscle group. At home workout can be customized to target any muscle groups, without using a single piece of equipment, you can even build a chiseled chest at home with out any dumbbells. This is the beauty of working with body weight and you don’t have to spend a fortune to get a smoking hot body.
Resistance Band Workout At Home Circuit 1
Band Single Arm Rows
Double loop your resistance band and hook it beneath one foot. If it’s below your left foot, then use your left hand to grab the handle. While bending forward, grab the handle and pull it up to your chest. Keep the pressure on your back muscles when pulling up and then it let it down. Do reps with your left side and then right.
Muscle Groups Worked: Back and Arms
Reps: 12
Sets: 3 to 5
Band Upright Rows
Double loop the band again but under both of your feet this time. Hold the resistance band keeping your arms at hip level. Pull the band upwards to your chest. Keep the pressure on your shoulders and hold the resistance band at chest level for a moment before letting it down to your hips.
Muscle Groups Worked: Shoulders
Reps: 12
Sets: 3 to 5
Band Dead lift
Keep the double looped resistance band beneath your feet. Make sure your feet are shoulder-width apart from each other. Start off by keeping your knees bent. Now, push yourself upward by contracting your glutes. Stand up straight before returning to your initial position.
Muscle Groups Worked: Glutes and Lower Body
Reps: 12
Sets: 3 to 5
Band Push-ups
Pull the resistance band around your back and get in to push-up position. Place each handle of the resistance band in each hand. Start off by keeping your body in the lower position of the push-up and then move upwards.
Muscle Groups Worked: Chest
Reps: 12
Sets: 3 to 5
This is the first circuit to this explosive resistance band workout at home. You can start off by doing 3 sets, the more sets you add to your circuits, the better the gains.
Resistance Band Workout At Home Circuit 2
Band Bent Over Rows
Place the resistance band below your feet. Now, bend forward and keep the resistance band handle parallel to your knees. Exert pressure on your shoulder blades and pull the resistance band up towards your rib cage.
Muscle Groups Worked: Arms and Back
Reps: 12
Sets: 3 to 5
Band Pull Apart
Make sure your upper back stays straight during this exercise. Hold the band in front of you and then pull it apart. Pull it to the extent that your arms are almost straight with a slight bent in your elbows. Hold this position for a few seconds for an extra burn before returning to your original position.
Muscle Groups Worked: Shoulders and Back
Reps: 12
Sets: 3 to 5
Band Squat Thrust
Place the resistance band below your feet while standing shoulder-length apart. Like you would grip a barbell during squats, hold the resistance band in the same position. When coming up from a squat, thrust your hands up above your head.
Muscle Groups Worked: Lower Body
Reps: 12
Sets: 3 to 5
Working on your glutes, hamstrings, and the rest of your lower body at home without weights or equipment is definitely possible. With gyms being unavailable, learn how to workout each muscle group using just your body weight.
Band Punches
You can double loop the resistance band and stretch it across your back. Hold each handle in each hand. Start with a few jabs, first right then left or whatever order you are comfortable with. Do a bit of shadow boxing. The tighter the resistance band, the greater the effect of each punch.
Muscle Groups Worked: Arms, Core and Chest
Reps: 30 to 45 seconds
Sets: 3 to 5
By the time you finish circuit two of this resistance band workout at home, your body should be tired and sore. Resistance bands can’t replace dumbbells and weights. However, it doubles the force of your body weight. This does add a significant amount of weight to your at home workouts.
Key Takeaways
Working out at home can be a tedious task. It is not easy to stay productive at home. This is mostly because we aren’t use to it. With a bit of rewiring and motivation; working out from home can have similar effects to working out in the gym.
This resistance band workout at home with 2 circuits is bound to get you huffing and puffing. It helps build lean muscle and strength, all you need is one stretchable band of your choice. Using equipment and weight does make putting on mass easier, but it is also possible with just body weight. At SquatWolf, we want to keep you motivated to stay productive at home. It is important to keep your mental health in check to come out of this global crisis stronger.
