The One Piece Of Exercise Equipment You Need (With Workouts)

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182288446Never miss a workout again! It sounds too good to be true. It’s not. No hype here. Just a foolproof plan for sticking to your exercise routine. Success starts with one piece of equipment – a resistance band.

At first glance this rubber band with handles might not look like much. Don’t let its appearance give you the wrong impression. Resistance bands are a great tool for strength training at home or on the go. Because they come in a variety of lengths, sizes and strengths, anyone can use a resistance band. Don’t let travel plans wreck your workout routine. Staying late at the office doesn’t mean you have to skip out on exercise.

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Join the resistance

Training with a resistance band simplifies fitness. There’s no weights to change. No machines to make sense of. Grab your band by the handles and get to work. When performing band exercises, aim for 2-3 sets of 12-20 repetitions. I can be difficult to do max effort training with a band. There’s simply not enough resistance.

Maintaining gains and training for muscle tone are realistic resistance band goals. It’s the perfect alternative for strength training when you’re strapped for time or short on equipment. Use a resistance band and these 5 exercises to create a workout you can do anywhere any time.

1. Deadlift

Start by standing on the band with feet shoulder width apart. That means that the band is running under your feet with the handles sticking out on each side. Reach down and grab the handles. Engage your core and keep your arms long while standing up. Press through your heels as you drive your hips forward. Lower the band back to the ground and repeat.

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Next Resistance Band Exercise: Bent Row…

2. Bent row

Like the deadlift, begin by standing on the band with feet shoulder width apart. Bend slightly at the knees and hinge at the waist. Be sure to keep your hips back. Holding each handle, pull the band up toward your hips, squeezing your shoulder blades together. Return the band to the starting position and repeat.

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Next Resistance Band Exercise: Upright Row…

3. Upright row

Stand on the band with your feet together. Grasp the handles of the band and stand up tall. With your hands at hip height, pull the band up the length of your body. Your elbows will rise to your ears to that your arms form a “V’ in front of your face with the band at chest height.

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Next Resistance Band Exercise: Bicep Curl…

4. Biceps curl

Kick this move off by standing on the band with feet shoulder width apart. The tube of the band is under your feet. Reach down and grab the handles. Stand up tall so the handles are at hip height. Anchor your elbows at your obliques. Curl your hand to your shoulder, focusing on squeezing the biceps. Lower the band back down slowly. Repeat.

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Next Resistance Band Exercise: Wood Chopper…

5. Wood chopper

Anchor one end of the band to a door or column. Grab the free end with both hands. Your arms will be stretched out overhead. In one smooth motion, pull the band down and across your body while rotating your right hip and pivoting your back foot. Return to the starting position slowly before repeating this move.

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