You don't need a gym to have a great workout, all you need is a simple resistance band. They come in various strengths & sizes, and they will set you back around £10-£20 so choose the best one for your physical ability.
This portable piece of exercise equipment can be easily stored in a bag, which allows you to exercise wherever you are. This is also a vital piece of equipment for any home gym as it allows you to do a vast array of exercises at your disposal.
Here is one of our Newcastle personal trainers demonstrating a simple upper body workout that you can do at home.
Workout Rules:
- Do each exercise for 40 seconds, do as many reps as you can
- Have 20 seconds rest in between each exercise
- Repeat 3 times
Rear Delt Flys
How to perform:
- Hold one end of the resistance band in each hand
- Keep your arms straight and slowly pull the band to your chest
- Hold it at your chest for 2 seconds
- Slowly bring your arms back to the start posistion
- Repeat
Shoulder Press
How to perform:
- Stand on one end of the band
- With the adjacent hand, old the other end
- Ensure you squeeze your shoulder blade back at all times
- Brind your hand to your shoulder then hold for a few seconds
- Press the band up in the air until your elbow locks out
- Slowly bring your hand back to your shoulder
- Repeat
Side Raise
How to perform:
- Stand on one end of the band
- Hold the other end with the adjacent hand
- Keep your arms straight, or have a very slight bend at the elbow
- Lift your arm up to the side, without bending the elbow
- Hold at the top for 2 seconds
- Slowly bring your arm back down to you side
- Repeat
Bicep Curls
How to perform:
- Stand on one end of the band with both feel
- Hold the other end of the band with both hands
- Squeeze your shoulder blades back
- Keep your elbows touching the side of your body
- Slowly bring both hands up to the front of your shoulders
- Hold for 2 seconds
- Slowly bring your arms back down
- Repeat
Rows
How to perform:
- Tie one end of the resistance band around something sturdy
- Hold the other end in one hand
- Squeeze your shoulder blades back
- Stretch your arm forward
- Then pull it back, so your elbow goes as far back as it can go without twisting your body
- Hold for 2 seconds
- Slowly bring your arm back down
- Repeat
Push Up
How to perform:
- Hold end of the resistance band in one hand
- Bring the band behind your back
- Hold the other end of the band in your other hand
- Get into a push up posistion
- Keep your elbows slightly tooked into your side
- Slowly lower your body down as low as you can
- Push yourself back up to the start position
- Repeat
