Resistance Bands Express Workout

Resistance Bands Express Workout

These five resistance band exercises give you a full body muscle workout in just 10 minutes.

Lack of time is often the reason why many of us either don't start, or give up on, looking after our muscles. Maybe it feels like an unnecessary indulgence, but neglected muscles start to trickle away in our 30s - along with their metabolism boosting magic.

The good thing is you don't need to do a lot to make a difference - at any age. These 5 moves, 3 times a week, could have you noticing nice changes after only 2 weeks.

Starting off with 8-10 reps of each exercise, building up the number of reps to 12 as the exercises become a little easier for you. Once you can do 12, increase resistance by shortening your band.

~ Resistance Plank ~

Works Obliques, Pectorals, Abs, Triceps, Biceps

Resistance Plank - Start Position

Start Position

Loop the resistance band around your shoulders and palms and then get yourself into the starting position for a push up. The band should be taut but not stretched.

Resistance Plank - The Move
If you can’t manage a full push up position, this can be done as a half push up on your knees.

The Move

Hold for 30 seconds, ensuring your back, tummy and bottom muscles are squeezed. Rather than doing repetitions of this exercise, progress by holding for 5-10 seconds more each time you do it.

~ Overhead Press ~

Works Shoulders, Upper and Lower Back

Overhead Press - Start Position

Start Position

With your feet shoulder-width apart, stand on the band. Holding each end of the band bring your arms up so your hands are at shoulder height with palms facing each other and thumbs touching your shoulders.

Overhead Press  - The Move
If your band isn’t long enough, sit on the centre of the band and do it seated.

The Move

Push your arms up, over your head, rotating your palms forward as you fully extend your arms. Slowly return to the start position. That’s 1 rep.

~ Kneeling Crunch ~

Works Abdominal Muscles

Kneeling Crunch  - Start Position

Start Position

Attach your band to something sturdy so that it is at a slight down angle when you kneel down. Grab each end with your hands, with the band over your shoulders.

Resistance Plank - Start Position
You should be using your tummy muscles to crunch not using the band to support you.

The Move

Squeeze your tummy muscles in and crunch down towards your hips. Slowly return to the start position. That’s 1 rep.

~ Band Face Pulls ~

Works Arms, Shoulders and Chest Muscles

Band Face Pulls  - Start Position

Start Position

Anchor the band to a sturdy item at eye level and stand or sit facing the anchor item. Hold the ends of the band in each hand, with your palms down, and your arms extended in front of you with the band pulled taut.

Band Face Pulls - The Move

The Move

Pull the band towards your forehead, bending your arms at the elbow, and then slowly return to the start position. That’s 1 rep.

~ Half Superman ~

Works Glutes, Abs and Legs

Half Superman  - Start Position

Start Position

Tie a loop around your left foot at one end of the band. Feed the rest between your legs and into your right hand. Get down on all fours, keeping your back straight and pulling your tummy in.

Half Superman - The Move

The Move

Stretch your left foot out behind you and your right hand out in front, in line with your back. Return slowly to the start position. That’s 1 rep. Complete 8-12 reps on this side. Repeat on the opposite arm and leg.

More Info

Exercises and Pictures from Strength Trianing with Resistance Bands, available in the wlr shop.

Wondering how you should use bands? See our PT's Using Resistance Bands article.

Track Your Exercise

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