Looking for a full-body resistance band workout? This is the perfect low-impact routine using only one resistance band to help you strengthen and tone your full body. Resistance bands are perfect for low-impact workouts and easy on the joints and lower back. So if you get lower back pain after your workouts, try this beginner low-impact workout.
BANDS:
Closed loop resistance band: amzn.to/3QmivwJ
Open-ended band: amzn.to/3pZhNtq
I will set the timer to 50 SEC Work and 30 SEC Break.
RESISTANCE AND WORKOUT EXERCISES:
1. Band Squats: Stand on a resistance band with your feet at shoulder-width apart. Grasp the band with both hands, raise it to shoulder level, and lower it into a squat, ensuring the band stays taut throughout the movement
2. Band Pull-aparts: Hold a resistance band in front of you with arms extended, shoulder-width apart. Pull the band out until your arms are fully extended to the sides, then slowly return to the starting position.
3. Band Pull-throughs: Anchor the band to a heavy dumbbell or chair. Hold the band behind you, hinge at the hips, and keep your back straight. Drive your hips forward, extending your body upright while pulling the band through your legs.
4. One-Sided Rows: Anchor one end below your foot and hold the other end with your hand. Maintain a stable position and keep your back straight. Pull the band towards your side, squeezing your shoulder blades together. Focus on controlling the movement as you return to the starting position. This exercise targets the back muscles, particularly the lats.
5. Resistance Band RDLs: Anchor the band below your feet, holding the ends with both hands, hinge at your hips, and keep your back straight as you lower the band towards your feet while maintaining tension in the band. Engage your glutes and hamstrings to return to the standing position, keeping the band close to your legs throughout the movement.
5. Full Back Rows: Anchor the band below your feet, holding the ends with both hands, and keeping your feet at hip-width apart. Keep your back straight and core engaged. Pull both ends of the back towards you while activating and engaging your back muscles. Slowly return to the starting position.
6. Band Chest Press: Secure the band behind your back at chest level, holding the ends in each hand. Stand tall, elbows bent at 90 degrees. Push forward, extending your arms in front of your body, then slowly return to the starting position, controlling the band's resistance.
7. Band Shoulder Press: Secure the band behind your back at chest level, holding the ends in each hand. Stand tall and press up overhead with one arm. Return the arm to starting position and alternate.
8. Banded Lunges: with the band under the front leg. Hold the ends of the band in each hand. As you lower into the lunge, ensure the band is under the foot that's in front. Push back up to the starting position, maintaining tension on the band throughout the movement
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PROGRAMS:
▶Piriformis Control: www.coachsofiafitness.com/pir...
▶Piriformis Stretching Guide: www.coachsofiafitness.com/pir...
▶Back Pain Control: www.coachsofiafitness.com/joi...
▶Trapezius Control: www.coachsofiafitness.com/tra...
✮CHANNEL INFORMATION
Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.
✮FITNESS AND HEALTH DISCLAIMER
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17 дек 2023
