Ten moves, no waiting. That’s what this workout – perfect for on-the-go lifestyles – has in store for you. Try it today, and we guarantee you’ll be hooked (or, perhaps more appropriately, lassoed).
Training with loop bands is a convenient and effective way to get a workout done, anywhere! Loop bands provide similar – and sometimes even greater – muscle activity as weight training. One major difference is that bands place a lower amount of force on joints, which reduces your chance of injury. This is good news for anyone with existing injuries or joint pain, since resistance bands can allow you to continue working out, even if you can’t use dumbbells. Plus, the constant tension from the bands forces you to stabilize your core to help you maintain form during the exercises. Controlling your speed to prevent the bands from snapping back into place means greater stimulation through your muscles’ full range of motion, and the pull of the bands reduces your ability to cheat by using momentum.
Perform the following exercises in order for a do-anywhere workout that takes only 20 minutes!
Place the looped band just above your knees with your feet shoulder-width apart or wider. (A) Push your glutes behind you as you bend your legs, keeping your chest high. Stop when your glutes are parallel to your knees or lower. (B) Pause for one count, then push through your heels to stand, squeezing your glutes as you rise. Repeat for 24 reps.
Standing Side Leg Lift
With the band looped just above your knees and your feet hip-width apart (A), lift one leg up and out to your side, pushing against the resistance as you move. When you can’t move any farther (B), hold for one count, then return to the starting position. Repeat, alternating sides, for 24 reps on each leg.
Single-arm Bent-over Row
Place the looped band under your right foot, ensuring it’s securely in place. Hinge forward from your hips, keeping your back flat, and grab the band with your right hand (A). Brace your core as you pull the band upward, keeping your elbow tight to your side and squeezing your shoulder blades as you move. When your elbow is higher than your waist (B), pause, squeeze your back muscles, and slowly lower back to the start. Repeat for 24 reps, then switch sides.
Hold the band in your left hand and hold the other end with your right hand. Place your left wrist just above and to the right of your navel (A). Extend your right arm from the elbow until it is straight
(B). Squeeze your triceps, then release slowly back to the start. Do 24 reps, then switch arms and repeat. (Note: If you don’t feel enough resistance, place your left hand higher on your chest.)
Sit upright on a mat with your right leg straight and your left leg bent, foot flat on the ground. Loop the band securely around your right foot and hold the other end in your right hand (A). Squeeze your shoulder blades together as you pull your hand toward the side of your waist (B). Pause, then extend your arm to return to the start. Repeat 24 times, then switch sides.
Banded Bridge Thrust
Loop the band around both legs just above your knees. Lie faceup on a mat with your knees bent and your feet hip width apart or wider, pulling the band taut (A). Raise your hips from the ground, squeezing your glutes and parting your knees as you move; you should feel a stretch in your hip flexors (B). Hold for one count, then return to the start. Repeat for 24 reps.
Lie on your side with your legs together and the band looped above your knees; bend your legs to bring your feet behind you (A). Lift your top leg to pull your thighs apart (B). Pause for one second at the top, then lower. Perform 24 reps, then switch sides.
Abs Tuck with Double Leg Extension
Lie on your back with the band looped above your knees and your hands placed lightly above your ears. Bring your knees in toward chest as you perform a crunch, using your core to lift your shoulders from the floor (A). Next, extend your legs as you open them outward and straighten your arms overhead, creating an “X” with your body (B). Close your legs, bring your knees back toward your chest and pull your hands back to your ears; do not drop your shoulders to the ground. Repeat 24 times.
Start on the ground with your wrists below your shoulders and your knees below your hips. Fasten the band above your knees. Lift your right foot from the ground (A). Brace your core as you push your right foot toward the sky, keeping your knee bent (B). Squeeze your glutes at the top, pause and then slowly lower to the start. Do 24 reps on your right side, then switch and repeat on your left.
Sit upright on a mat and place a looped band around the soles of your feet, just under your toes. Place your hands lightly behind your head and lean back from your hips. Extend your left leg and pull your right knee toward your chest, twisting through your waist (A). Next, extend your right leg while pulling your left knee toward your chest and twisting your right elbow toward it (B). Repeat, alternating the motion on each side, until you reach 24 reps in total.
Photos by @chrisvlinton