![]() ![]() Pull the band apart, pinching your shoulder blades back as you go.Grab the resistance band about shoulder-width apart and place it right in front of you, about chest height.Do this by slowly controlling the movement. Tip from Coach Matt : Resist the urge to have the resistance band “snap” you back up. The arms will sink until about shoulder height.Bring the band down by slowly pulling apart, pinching the shoulder blades as you go. ![]() Start with the band overhead, gripping a little wider than shoulder-width apart.Tip from Coach Matt : If it’s too difficult to keep your arms straight, loosen and widen your grip on the band so it becomes less taut. When your shoulders won’t let you come down any further, reverse the movement and come all the way back to your starting position.Continue this motion down your back, keeping your arms as straight as you can.While keeping your arms and elbows straight, lift upward, eventually reaching above and over your head.Grab the band in front of you, with both hands, about shoulder-width apart.Here’s each exercise covered in the Beginner Resistance Band Workout: #1) BAND OVER AND BACK Next, let’s go over each move covered in our resistance band workout (and warm-up) in detail. Here’s another short sequence you can do to warm up: Even if you don’t do the sequence above, make sure you get your heart rate up a little before jumping in. Whatever you do, don’t skip your warm-up. If you can only go through it once or twice, that’s okay too !Īnd if you need to take a break at any time between sets or after a circuit, do it! You do you. Your long-term goal should be to do 3 full circuits back to back for a complete workout. That’s just a fancy term for doing a workout like so: This Beginner Resistance Band Workout is what’s called a circuit (you can learn all about circuit training here). THE NERD FITNESS RESISTANCE BAND WORKOUT: The Nerd Fitness Resistance Band Workout (With Video Tutorial)Īfter you watch the video above (featuring Matt Shortis, a lead trainer in our 1-on-1 Online Coaching Program), here’s a quick recap with the repetitions of the workout here: RESISTANCE BAND WARM-UP: When should I do a resistance band workout? (Next steps).Can you lose weight with resistance bands? (Weight Loss 101).How to do assisted exercises with a resistance band.How to use resistance bands (5 tips and tricks).What are the best resistance bands? (Types and product recommendation).The Nerd Fitness Resistance Band Workout (with video tutorial). ![]() If you have a set of resistance bands, today we’ll show you how to put them to good use. Want a customized workout plan you’ll ACTUALLY do? Learn more: Our Coaches build custom training programs for whatever equipment you might have available (or even “no equipment”). That’s because we specialize in home workouts. Whether you got exercise bands in the mail from Amazon, or they’ve been sitting in your closet since the 80s, you’ve finally decided it’s time to learn how to use the darn things. Let’s start training with resistance bands! ![]()
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