Don’t have heavy weights to train at home or in the park? No worries! All you need is a couple of resistance bands to get those muscles burning.
A thicker set of bands and booty bands are ideal for this lower body session to get the bigger muscle groups to work and also ideally, thicker bands tend not to slip during movements that target your lower half.
Key factors to remember when training with minimal equipment
- Technique: regardless if you're inside or outside of the gym be aware of your technique when conducting the movement and what works for your body taking into consideration any injuries or restrictions. You know your body more than anyone else.
- Time under tension: this refers to the amount of time the muscle is held in a particular pose under tension during an exercise. The more time you hold onto a movement, it forces the muscles to work harder helping with muscular strength, endurance and growth.
- Reps/Sets: without the luxury of having different weighs on hand, utilise your rep range (number of repititions of the same exercise) and number of sets performed for each exercise. Instead of working towards a rep range try working toward RPE (Rate of Perceived Exertion) 0 being no exertion and 10 being maximum effort. 8 or 9 RPE is ideal.
- Superset/Tri-set/Giant sets: doing multiple exercises back to back with minimal rest. If you are looking to fatigue one muscle group, choose exercises of the same muscle group to superset. Tri-sets are 3 exercises and giant sets are 4 exercises (not for the faint hearted).
- Utilise what you have at home or at the park like the couch, chair, stairs and benches.
Always start with warming up and mobilising the body before any workout. Repeat x10 of each movement below or till the joint becomes warm and don’t forget to breathe!
- Shoulder rotation forward
- Shoulder roation backwards
- Arms sweeping diagonals low to high, then other side
- Deep squat
- Deep squat to reach (left hand on left foot/ right hand reaches to the sky), 5 each side
- Downward dog, paddle out the heels
- Plank to low lunge to rotation (elbow reaches to floor then reach to sky), 5 each side
- Standing with feet in wide stance to side lunge, 5 each side
Resistance Band Workout
A1. Banded lateral walks: place the resistance band above your knees, stand in squat stance. Slow and control is key to feel this work.
- Take 15 side steps to the left, then 15 side steps to the right.
Keep the band on as you will super set the next exercise with:
A2. Banded squats: push knees against band and perform as many reps as possible!
- A minute rest after the second exercise and then repeat 2 more times.
B1. Back foot elevated split squats: use the couch or a bench, square your hips and stack the ankle underneath your knee. Body weight ideal, but if you want something more, step your front foot into a thick resistance band and hold the band tight while performing this exercise.
B2. Banded deadlift: use a longer and stretchy band to loop your hands inside so they cross over your palms and hold on tight, step on top of the band and stand up tall. To perform deadlift let the hip sail back keeping the arms and back straight and you should feel your hamstrings not your lower back.
C1. Single leg glute bridge: use couch or bench, keep chin tucked eye gaze forward and ribs down.
- 15 reps each side then superset with next exercise.
C2. Banded glute bridge: pushing against the band making sure to focus on glutes verse lower back. Clench your butt cheaks every time you rise
- Perform as many reps as possible until you're tired (this should be more than 10). Repeat 2 more times.
D. Tabata Finisher! Frog squats or squat jumps
- 8x 20second Work and 10second Rest
Ready to kick start your fitness journey or want more help in achieving your goals with our Personal Trainer Siri Thongsavath? Talk to us today.