Resistance band workout

Grab a training buddy and a resistance band for moves that strengthen and tone

 

This time of year can be one of the hardest times to stay motivated to exercise. You started the year on a high, full of resolutions to keep fit, and are now feeling demotivated. You need a boost, so try recruiting a like-minded training partner to keep you in line. It works for me every time. You just need to grab a resistance band and you're ready to go.

1. Jab and crosses

Why? Combines cardio, core and upper-body strength.

How? Your partner stands behind you, holding the middle of a band. Face away from them, holding both handles, left leg forward, left hand in front of your right in a boxing stance. Press your left hand out in a jab, bring it back to your chin, then press your right arm out as though throwing a punch (pictured), rotating your torso. Do all reps on one side, then switch. Switch with your partner after each set.

Sets and reps: 3-5 sets of 20-30 each side.

2. Single-arm rows

Why? This pulling movement targets the upper and lower back.

How? Stand facing each other, both holding an end of the band in your right hand. Walk back so there is tension in the band. Pull the band at the same time, palms down, elbows high, shoulders relaxed. Pull back until your hands are level with the outside of your chests. Slowly release so elbows are straight. Do all reps on one arm, then switch. Keep your feet square or step your right leg back.

Sets and reps: 3-5 sets of 10-15 each arm.

3. Swiss ball Russian twists

Why? Great obliques and core move.

How? Sit on a Swiss ball. Walk your feet forward and lean back so your upper back is on the ball. Push your hips up so your torso is horizontal. Your partner passes you the band, stands beside you, holds the middle of the band and walks back. Rotate your torso away from your partner so you roll from your mid-back to the outside of your shoulder. Roll back to the start and repeat. Do all reps on one side, then switch.

Sets and reps: 3-5 sets of 10-15 each side.

4. Triceps extensions

Why? Targets the triceps and core.

How? Your partner faces you and holds the middle of the band high (they may need to stand on a step). Face them, holding the handles, elbows by your ribs, palms facing in, thumbs touching the front of your shoulders. Extend your arms at the elbow (pictured), then slowly release back to the start. Try to keep your upper arms still and move only the forearms.

Sets and reps: 3-5 sets of 10-20.

5. Squats with rear delt flys

Why? Targets the big muscles of the lower body, the small muscles of the rear shoulders and your core.

How? Face your partner, holding both ends of the band. Your partner holds the middle and walks back so there is resistance. Squat so your butt is at knee level, heels on the ground, arms stretched out in front of you. Pull your arms back and apart, palms forward, elbows straight. Pull back as far you can, then return to the start. Try to stay in the squat for all reps.

Sets and reps: 3-5 sets of 8-15.

Tip

The thicker your band, the more resistance you'll be moving against. Ideally, you should have a few different bands so each move has the resistance required. Just make sure they are in good condition before you use them.