The Total-Body Resistance Bands Workout You Can Do Anywhere
Your weekends are packed, but you know you should fit in a strength-training session to help injury-proof your muscles and boost your performance. But finding time to make it to the gym or exercise class on a consistent basis can be a real challenge.
That’s why having access to a total-body workout you can do anywhere and at any time is so essential.
“To become a stronger more efficient cyclist, it is incredibly important to incorporate strength training into your weekly training schedule,” says avid mountain biker, run coach, and NYC fitness instructor, Hollis Tuttle, director of instructors and lead instructor at CITYROW. Just one to three days a week of resistance training can help make you better on the bike.
The good news is, you can get a great workout in anywhere—even if you don’t have access to a ton of weights or equipment—with just a resistance band.
“Resistance bands are a great alternative to dumbbells, since you can maintain tension through the entire range of motion (positive and negative movement of each exercise), which activates more muscles,” she explains.
Tuttle created this full-body workout to strengthen the muscles you use while riding, like your quads, hamstrings, glutes, and core, and your upper body.
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Stand on the inside of the band with feet shoulder-width apart and pull the opposite end up to shoulder height. Perform a squat as you normally would, sending your hips back and bending your knees until your thighs are about parallel to the floor. Keep your chest up and elbows from dropping. Drive the floor away and push against the tension of the band as you stand. Complete 10 reps.
Banded Good Mornings
Stand on the inside of the band with feet hip-width apart and pull the opposite end up over your head to rest on the base of your neck. Hinge forward at the hips, and while maintaining a flat back, lower your torso close to parallel with the floor. Contract your abs, glutes and hamstrings to pull yourself back up. Complete 10 reps
Banded Bent-Over Row
Double up the band and stand on both sides with feet hip-width apart. Grab the loop on each end of the band. Hinge forward at your hips and hold your torso close to parallel with the floor. Push your hips back and maintain a flat back. Pull looped end of bands to your hips as you drive your elbows towards the ceiling. Slowly lower the band back to the starting position. Complete 10 reps.
Pull the doubled-up band across your upper back and hold looped ends against the floor under each hand. Perform push-ups as you normally would, either on your knees or feet. Push the floor away as you push up against the resistance of the band. Complete 10 reps.
Loop the band around a secure anchor point at shoulder height. With a strong grasp, step away from the anchor point and pull the band straight out until there is tension. Feet should be hip-width apart, and knees slightly bent. Bring the looped end to your chest and press it straight out. Extend both arms fully. Maintain a tall torso and don’t bend toward the anchor point. Complete 10 reps.