The resistance band makes a great travel exercise tool because it is an effective resistance training tool that folds into the smallest of spaces. A resistance band is a large rubber band that you stretch to exercise your muscles. There are many different styles and brands. These bands are perfect for beginners. They’re cheap, and they’re very portable.
You will need a tube or resistance band with handles that is long enough to reach from the ground to your head. You can choose from different levels of resistance. Start with a flexible tube.
If you are a beginner, start with five reps or as many as you can. Start with 5 reps if it is your first time.
The WF trainers recommend that you do the following exercises in the order given, without stopping between them, in order to increase your cardio workout.
Squat press
Muscles worked: Quads, Hamstrings, Shoulders and Triceps.
Stand on the tube, feet apart, with arms at your sides and palms facing up. Hold the ends. Inhale, then squat down as if sitting in a seat. While you are sitting, place your hands in front of your shoulders. Squat with your knees over your feet, not over your toes.
Exhale, then raise your arms straight up, palms facing forward. Squeeze your shoulders to contract the muscles when your arms are straight.
Slowly lower your hands while turning them so that they are facing behind you. Work the triceps by lowering your arms as before. Squat again.
Standing with your feet hip-width apart, place the band on the tube. Place one hand straight on your hip, one by your side and a straight back with your abs tense and shoulders back.
Keep your elbows straight, but not locked.
At the top, contract your chest muscles. Repeat the desired number of reps and then lower slowly.
Standing with your feet hip-width apart, place them on the tube. Keep your shoulders back and chest out.
Keep your elbows straight out and your palms facing in as you pull the tube up to your shoulders. Keep the tube parallel to your body and legs. Your elbows should be at shoulder level and your hands in front of your shoulders. Lower yourself to the starting position
As you raise the tube, make sure your arms are not locked but straight and at shoulder level. Repeat the desired number of reps by lowering to the starting position.
Standing on the tube, stand with your back straight and one foot in front of you.
The tube should be raised straight up and then slowly lowered behind the head. You should have your elbows up at your temples and hands behind the head.
Repeat until desired reps are achieved. Repeat for desired reps.
