ALWAYS HANDY. ALWAYS EFFECTIVE. ALWAYS CHEAP.
Resistance bands, power tubes, etc … all these devices have become fashionable because besides being cheap, they are ideal for completing an exercise routine at any time and in any place. It doesn’t matter if you’re in a hotel, traveling or hiking in the mountains. With a little imagination and this exercise guide, you only need 15 minutes to activate your body and give your muscles the stimulation they need to stay toned.
1 Lunge (stride) with side raises
This exercise simultaneously works the upper and lower body and develops good coordination. With your leading leg, take a good stride forward and step on the band with the same leg. Lower the back knee while laterally raising both arms and keeping the abdomen tight.
This exercise is great for toning the glutes while also working the middle deltoids.
2 Biceps curl
With your arms already warmed up from the previous exercise, it’s time to tone them a little more. Place your heels shoulder width apart on the band, while grabbing the ends. Curl your arms, always keeping your palms up. When you curl, do not take your elbows away from your sides. This will maintain tension on the arms. If you do, your shoulders will take over the movement.
3 Two-handed row
To create a strong back and toned arms, all you need is something to attach your band to. When you have fixed the band, bend your knees and stretch your arms while keeping your back straight. From this position, pull your elbows back, brushing the sides until your hands are on both sides of the chest.
4 Squats with extra intensity to tone the legs and glutes
To perform effective squats, without fatiguing the arms, you can attach a band to a bar. Stand on the band with your feet at the width at which you want to perform the exercise and place the bar on the back of your shoulders. The progressive resistance increases the intensity in each part of the exercise without risk of injury.