Tag Archives: resistance bands

2 superband lunge

What is a SuperBand and Why Should I be Using It?

What is a SuperBand and Why Should I be Using It?

There are all kinds of tools and devices which promise to help you get in shape but not many of them come close in comparison to what are known in the fitness community as a SuperBand. These stretchy exercise bands have become extremely popular because they are large enough to be considered an all-in-one fitness tool. Most superbands measure 40” or so and are made out of a thick natural latex rubber material which has the ability to stretch up to twice its original length. Now that’s a whole lot of stretching power!

The next best thing about superbands is that everyone can use them. They are recommended by fitness professionals, trainers and physical therapists. Individuals who are going through rehabilitation or those who participate in a wide range of activities such as yoga, pilates, powerlifting, cross training, P90x, Insanity, endurance training and strength training. Now that you know what a superband is, it’s time to get one for yourself. Here are a few ways that superbands can enhance your workout. Whether you are outdoors, at the gym or perhaps exercising in the comfort of your own home.

Resistance

Superbands are a great tool to have around because they offer resistance. You can use them for resistance band exercises such as shuffles, lunges or monster walks. Believe it or not, gradually increasing resistance while stretching or toning has been known to speed up recovery, condition the muscles, improve flexibility and enhance physical performance. You will find that most popular brands of exercise superbands offer multiple different bands with varying levels of resistance. It’s best to choose the one that works best for you. You can even collect all of them so you can change it up as you advance.

Assistance

Another reason why you should own a resistance band is because they can provide assistance during your workouts. For example, many people use them for assisted chin-ups, pull-ups, dips and deep squats. Since superbands are made out of a heavy duty latex, you can rest assured when using them to for a little fitness assistance.

Weightlifting

Are you are a weightlifter or a powerlifter? You definitely could benefit from incorporating a superband into your lifting. This is because they can be used to overload the bar and add resistance to lifting activities. For example bench presses, squats and dead lifts.

Stretching with a SuperBand

The Superband is also an excellent stretching tool! You can use them to stretch just about any of the muscles in your body. Those in your legs, arms, back, neck, hips, shoulders or feet. They are especially useful for those who are recovering from torn MCLs, torn ACLs, patella injuries or knee replacements.

If you enjoy staying active or if you are recovering from a painful sports injury, you will definitely want to keep a couple of superbands on hand. You may be thinking that something so awesome will likely come with a hefty price tag. This isn’t true at all. Most resistance bands are rather inexpensive and designed to last, so they really are worth the small investment.

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