ROCK A RESISTANCE BAND BODY

When doing a strength training program, most people often overlook small muscle groups. To get the most out of your strength training program, you need to incorporate the small muscle groups to help strengthen the large muscle groups by using resistance bands. Not only will you be stronger, your body will be more balanced. This resistance program is one of my favorite small muscle group workouts using two types of resistance bands. You can do this at the gym, home, or even traveling.

Benefit of doing higher reps: Benefits of high rep training claim that it increases blood flow and enhance nutrient delivery to the muscle which stimulate muscle growth for a lean body. Please incorporate both heavy low reps and lighter high reps in your workout program for a beautiful lean and toned body.

FULL BODY RESISTANCE BAND WORKOUT PROGRAM
Beginners-2 sets of 20 reps
Intermediates-3 sets of 20 reps
Advanced-4 sets of 25 reps

Body squats with shoulder press:
Start position-Stand on resistance band with feet a little bit further than hip width apart. Squat down and put your hands through the handles. End position-Explode up with your glutes as you press up resistance band in the air. Remember to keep your core tight as you do this explosive movement. This exercise works your legs, shoulders, and raises your heart rate.

Bicep curls:
Start position-Stand on resistance band with feet together or slightly apart. Stand straight up with your palms facing forward as you grip the handles. End position-Curl the arm up squeezing the bicep. This exercise isolates the bicep.

Tricep extensions:
Start position-Stand on resistance band with feet together or slightly apart. Hold one handle and bend your arm behind your head. End position-Bring arm up and contract your tricep. Great for toning the back of the arms.

Lateral side raises:

Start position-Stand on resistance band with both feet and hold handles. End position-Bring arms straight out. Sculpt sexy shoulders.

Frontal raises:

Start position-Stand on resistance band with both feet and hold handles in front of you. End position-Bring arms straight out in front of you.

Side squats (Each side):

Start position-Stand with feet slight apart with band around ankles. End position-Step right foot out wider than hip width apart and squat down. Come back up to standing position and then step out and squat other side.

Standing side leg lift:

Start position- Stand with feet slight apart with band around ankles. End position-Lift one leg with up foot flexed to the side.

Standing rear leg lift:

Start position- Stand with feet slight apart with band around ankles. End position-Lift one leg with up foot flexed to the back.

Plank:

Start position-Lay on floor face down with forearms underneath you. End position-Push your body up on your forearms and toes and hold entire body keeping your core tight. Don’t forget to breathe through this movement. Hold for 1 minute. Great for building endurance strength and getting all the little tiny muscles around the core and body.

Bicycles:

Start position-Lay on back with knees bent. Have your hands around the back of your head. Touch opposite elbow to opposite knee. End position-Switch sides. Do this for 1 minute.