We've said it before and we'll say it again: you don't need a gym membership to build strength and improve your fitness. You don't need fancy workout gear, an encyclopedic knowledge of human anatomy or Chris Hemsworth's personal trainer on speed dial (although all of those things are quite helpful).
All it takes is one resistance band and a handful of well-chosen moves to strengthen every major muscle group while giving your heart and lungs a solid workout.
That’s the message from Centr (of the aforementioned Chris Hemsworth) trainer Ingrid S. Clay who shared a full-body resistance band workout on Instagram that's perfect for home or travel training.
With the holiday season fast approaching, it couldn't be a better time to add this kit—and these moves—to your fitness repertoire.
How to do this full-body resistance band workout
I've broken down Clay's resistance band workout, adding sets, repetitions and target muscle groups so you're ready to try it yourself.
Start with a light resistance band or the lightest level while you get familiar with the movement pattern, then increase the resistance once you're more confident with your form and ready for the main workout.
Aim for 10-12 reps of each exercise and complete two to three rounds, adjusting rest and reps as you need for a greater challenge.
1. Reverse lunge into overhead press
Targets: glutes, quads, shoulders
- Stand on the middle of the band, holding the handles at shoulder height.
- Take a big step back into a reverse lunge.
- Step forward and press your hands overhead, keeping your core engaged.
- Complete all reps on one side, then switch.
2. Double into alternating hammer curl
Targets: biceps
- Stand on the band with two feet, holding the handles by your sides.
- Curl one hand across your body to work your biceps, then return it to the start.
- Curl the other hand across your body, then return lower.
- Now curl both hands to your shoulders with palms facing.
3. Seated close-grip row
Target: lower back, mid back, biceps
- Sit on the floor with legs straight and the band looped around your feet.
- Pull the handles into your ribs to work your mid and upper back muscles.
- Slowly return your hands to the start position and repeat.
- Keep your torso upright and core engaged throughout.
4. Standing chest press
Targets: chest
- Stand with the resistance band looped around your upper back and hold the handles.
- Draw your hands back to your chest, then press them forward powerfully.
- Maintain tension in the band and keep your torso upright and core engaged throughout.
5. Stiff-leg deadlift
Targets: hamstrings, glutes, lower back
- Stand on the band with both feet, holding the handles by your sides.
- Cross the handles if you need more tension.
- Sit your hips back, maintaining a slight bend in the knees to load your hamstrings.
- Drive your hips forward powerfully to stand upright.
Shop Resistance Bands
The set Clay uses in the video costs $30 from Centr and comes with a three-month subscription to the app.
If you don't mind this discontinued product on clearance, you can get a similar set-up for just $20.
Alternatively, this kit from long-running brand SPRI is reduced in Amazon's Black Friday sale.
