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3 Resistance Band Workouts To Do In 15 Minutes Or Less

3 Resistance Band Workouts To Do In 15 Minutes Or Less

Philip Haynes / Getty Images

3 Resistance Band Workouts To Do In 15 Minutes Or Less

If you’re looking for that perfect anywhere, anytime workout, a resistance band is one of the best tools around—they’re insanely versatile and super portable. Toss one in your suitcase for a quickie vacation workout, or just stash one in your closet for when you don’t have time to hit the gym. The best part? For something so simple, there are a surprising number of ways to use it to sculpt, tone, and sweat.

The exercises you can do with a resistance band are pretty much endless, and it can supercharge your favorite bodyweight moves. Not sure where to start? First, snag a band—some have handles, but simpler bands without handles can be even cheaper (and lighter). You can also tie them into a circular band for moves like these butt-sculpting exercises.

Next, try these three total-body workouts—they’ll get your heart pumping and your muscles burning, which means you’ll get a cardio and a strength workout in. And since they’re each 15 minutes or less, there are no excuses. Ready to work?

Related: The 1 Thing That Will Make Every Workout More Effective

1. Four moves, six minutes, full body.

This workout features two upper-body moves and two lower-body moves. For an extra burn, do two sets—or even three!

2. Or try this multitasking 12-minute routine from Tone it Up.

This routine has tons of moves that’ll strengthen two body parts at once (those lunges with curls burn so good). Plus, not a bad outdoor view, huh?

3. This 10-minute workout has an extra focus on cardio.


This workout will get your heart rate up thanks to quick transitions and minimal rest, so it’s great if you’re looking for a little extra cardio boost.

The post 3 Resistance Band Workouts To Do In 15 Minutes Or Less appeared first on SELF.

Sixty SuperBands – Anywhere Resistance Band Workout for Everywhere

Sixty SuperBands

Anywhere Resistance Band Workout for Everywhere

If you have a spare 5 minutes give this whole body workout a try to really get some health value from your precious time. It exercises your legs, butt, chest, shoulders, arms and abs in one super simple routine. I just finished mine in 4 minutes 57 seconds while watching the morning news.

You can use just one SuperBand for all 6 movements or vary the resistance. Increase the resistance on the legs, if you like, but you’ll still get a great micro workout using the same band. Saves a few seconds on the changeover between exercises too. This New York Times article goes into some of the benefits you wouldn’t normally expect from such short interludes of activity.

Definitely more time efficient than that hour at the gym.

600 in 60 minutes or 600 in 7 days?

Sixty SuperBands won’t be you’re only strategy towards better health but it can certainly form a significant part in getting and remaining active for the long term.

Here’s the pdf version of Sixty SuperBands.

 

SuperBand Single Leg Press

 

Lay on your back with left knee bent and right knee also bent with band around the middle of your right foot. Refer Scene 1
Push up and straighten your right leg but do not lock at your knees.
Keep your hands in the same position to keep tension in the band. Refer Scene 2
Return to start position as in Scene 1. This is 1 repetition
Perform 10 repetitions then repeat to your opposite side.

10 down!

 

SuperBand Chest Pulse

 

Stand with band wrapped behind your back at about chest level while holding band with both hands.

Arms should be flexed and on the outside of the band as in Scene 1.
Push forward with both hands using a short and sharp movement as in Scene 2.
Return to start position quickly as in Scene 1. This is 1 repetition.

Perform 10 repetitions

20 done!

 

SuperBand Dead Lift

 

Stand with feet shoulder width apart with band underneath the middle of both feet while being held in both hands at the sides of your body as in Scene 1.
Bend forward at your hips to an angle of about 90 degrees as in Scene 2.
Hold for 1 to 2 seconds.
Return to start position as in Scene 1. This is 1 repetition.

Perform 10 repetitions

30 down and half way

 

SuperBand 1 Arm Side Raise

 

Stand with feet shoulder width apart while holding the band in your right hand and underneath the middle of your right foot. Right elbow extended and right hand just below waist level as in Scene 1.
Extend your right arm to your right side with just a very slight bend at the elbow as in Scene 2.
Hold for 1 to 2 seconds.
Return to start position as in Scene 1. This is 1 repetition.
Perform 10 repetitions then repeat to your opposite side.

That’s 40 – Nearly there

 

SuperBand Concentration Curl

 

Kneel on the ground with your left leg while having your right leg bent in front of you as in Scene 1.
Your right elbow should be on the inside of your right knee with the band held in your right hand while across the middle of your right foot as in Scene 1.
Flex your right arm as in Scene 2.
Hold for 1 to 2 seconds at the top of the movement.
Return to start position as in Scene 1. This is 1 repetition.
Perform 10 repetitions then repeat to your opposite side.

50 – Home stretch now

 

SuperBand Crunch

 

Lay on your back with knees slightly bent while holding the band tight with both hands across the middle of your trunk as in Scene 1.
Raise your trunk until your hands are level with your knees  as in Scene 2.
Hold for 1 to 2 seconds at the top of the movement
Return to start position as in Scene 1. This is 1 repetition

Perform 10 repetitions

Great job – knock off 60 for the day

 

 

superband upper back

SuperBand Upper Back and Chest Workout

SuperBand Upper Back and Chest Workout

Hi!

Welcome to Devel Fitness. My name is Garry Devellerez.
Today we’re going to run through a SuperBand Upper Back and Chest Workout

It only takes a bit over 2 minutes

Here we have Amy demonstrating the exercises.

First we just starting off with a yellow band and we’re doing a SuperBand Lat Pull Down.

It’s a pretty simple exercise, just make certain you’ve got the correct form as demonstrated by Amy.

Move straight into a SuperBand Row from there so you don’t even need to change your band. Makes it nice and easy to transition.

We then go into a slightly different position. The reason for that is that we are working some slightly different muscles as well but also keeping the rhythm going of the actual routine.

From here Amy’s going to demonstrate some squats to break up the routine. So the band won’t actually give you any extra resistance during the squat but by keeping your arms out in front of you as demonstrated by Amy you get a slightly different variation on your squats.

Ok, Superband Lat Pull Downs again. Except as you can see Amy’s in a slightly squatted position so you’re actually using some stabilizing muscles to perform the exercise. So another variation in the routine.

Finally we’re going into SuperBand Boxing. Boxing is a great exercise to work that upper body. We can swap the band to the Red SuperBand if you like so you can get more resistance.

What I’d recommend though is that you start off with the lighter or easier superbands such as the yellow and once you’ve got your form correct then you can move on to the red or even higher resistance bands.

Well that’s the routine. As I said, a really great routine to get the heart pumping and you need only a bit over 2 minutes.

Thanks for listening and watching too.

My name is Garry Devellerez from Devel Fitness.

Bye

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