Simple Resistance Band Workout for Full-Body Strengthening: Six Essential Exercises
Domenic Angelino, an expert from the International Personal Trainer Academy, has designed a six-move resistance band workout that targets both upper and lower body in just 30 minutes. This workout, which can be easily adapted for various fitness levels, is an underrated training tool that is cheap, effective, small enough to fit in backpacks, and ideal for exercising at home or away.
The workout consists of the following exercises:
- Resistance band squats
- Resistance band glute kickbacks
- Resistance band bent-over rows
- Resistance band upright rows
- Resistance band one-arm overhead press
- Resistance band front raise
Each exercise is to be performed in straight sets, meaning all sets are completed before moving on to the next exercise. For instance, the resistance band squats are to be done for 3 sets of 8-10 reps, followed by a 60-second rest. Similarly, the resistance band front raise is to be done for 3 sets of 10-12 reps.
The resistance band squat involves placing one end of a long resistance band under the middle of both feet, looping the other end around the back of the neck, standing upright, pushing hips back, bending knees to lower hips, and driving through feet to return to a standing position. On the other hand, the resistance band glute kickback involves starting on all fours, placing a light long resistance band around the right wrist and the middle of the right foot, extending the right leg behind until it's straight, and controlling the leg back to the starting position.
The resistance band one-arm overhead press involves standing with the feet hip-width apart and the long resistance band under the middle of the right foot. The right hand holds the resistance band in front of the right shoulder, extending the right arm overhead so the biceps end up by the right ear, and controlling it back to the shoulder. This exercise is to be done for 3 sets of 8-10 reps on each side.
The resistance band bent-over row involves standing upright with a long resistance band under the midfoot of both feet, holding the band tight in both hands, hinging at the hips to lean forward, driving elbows upward to row the band towards the bottom of the rib cage, and slowly straightening the arms again. The resistance band upright row involves standing upright with a long resistance band under the midfoot of both feet, holding the band tight in both hands, bending the elbows to lift the band straight up to shoulder level, and lowering the band back to the starting position.
The resistance band front raise is performed with the resistance band held in both hands in front of the hips with palms facing inward, lifting the band up in front of you until the arms are parallel with the floor, and slowly lowering the band back to the starting position. It is recommended to have a range of resistance bands at your disposal and adjust the band used for each exercise on a case-by-case basis.
While there are no specific studies available on the benefits or effectiveness of Domenic Angelino's resistance band workout, resistance band workouts are generally beneficial for improving muscle strength, flexibility, and joint stability. However, without specific details about Angelino's workouts, no precise benefits or effectiveness ratings can be provided.
The Leekey resistance bands, which are used in this workout and are available on Amazon for $26.99, have received an impressively high score of 4.7 stars out of five on Amazon's customer ratings. These bands come with four different levels of resistance, making them a versatile addition to any home gym.
In conclusion, Domenic Angelino's six-move resistance band workout is a compact and effective routine for those looking to improve their strength and flexibility. With its convenience, affordability, and adaptability, this workout is an excellent choice for anyone looking to incorporate resistance training into their fitness routine.
The six-move resistance band workout, designed by Domenic Angelino, is a fitness-and-exercise routine that combines both science and health-and-wellness, aiming to enhance upper and lower body strength. This workout, in line with the principles of home fitness and workouts, allows individuals to maintain their health-and-wellness through a compact, portable, and cost-effective training tool.
