Your 10-Minute, Band Workout

Anthony J. Yeung
by Anthony J. Yeung
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Your 10-Minute, Band Workout

When life gets busy, it can put a strain on your fitness — driving to the gym, working out for an hour and driving back home just isn’t possible. But instead of skipping exercise altogether, take 10 minutes out of your day to do an effective workout to help you feel a lot better.

To get a quick workout to build muscle and blast fat, the resistance band is a must-have tool. They’re super light, portable, inexpensive and challenging — not only do they have resistance, but they also get harder the longer you pull, which makes it a great way to build more explosiveness and power through your exercises.

YOUR 10-MINUTE, BAND WORKOUT

Set a timer for 10 minutes and repeat this circuit as many times as possible while resting as needed.

1. BAND PUSHUPS

10 reps

You already know pushups are a great exercise to strengthen your chest, shoulders, arms and core — but when you use a resistance band, you increase the resistance as you push higher. Now you’ll have to push harder and faster to build more upper-body explosiveness.

The move: With the resistance band in both hands, place it behind your back. Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat and hips in line with your shoulders. Lower yourself and keep your elbows close to your body as you descend.

2. BAND ROMANIAN DEADLIFT

10 reps

The Romanian deadlift is an incredible lift to strengthen your hamstrings, glutes and lower back muscles. Use a resistance band to turn it into a great power exercise for your lower-body.

The move: Stand on a resistance band and hold the ends in your hands. Push your hips backward, keep your back neutral and descend until you feel a stretch in your hamstrings. Drive through your heels and return to the starting position by squeezing your glutes.

3. BAND PULL APART

8 reps

This move is a staple to improve your posture and strengthen the important muscles in your upper-back. Over time, it’ll help your shoulders move down and back naturally for a confident, healthy posture.

The move: Grab an exercise band about shoulder-width apart held at chest height. Keep your elbows locked. Start by squeezing your shoulder blades together and pull the band apart until your arms open 180-degrees. Do not arch your back.

4. BEHIND-THE-NECK BAND PULLDOWN

8 reps

This move also helps improve your posture and target your shoulder-stabilizing muscles. In just a few reps, you’ll feel a nice burn and stand a little taller.

The move: Grab an exercise band about shoulder-width apart above your head. Lower the band behind your shoulder while squeezing your shoulder blades together. Do not excessively arch your lower back. Push the arms back above your head and repeat.


READ MORE 10-MINUTE WORKOUTS

> Total-Body Dumbbell Workout
> No-Equipment Core Workout
> 4-Move Kettlebell Workout
> No-Equipment, Total Body Workout
> Upper-Body Workout
> Lower-Body Workout


About the Author

Anthony J. Yeung
Anthony J. Yeung

Anthony, a certified strength and conditioning specialist, is a fitness expert at Esquire, GQ and Men’s Health and gets guys in shape for their wedding at GroomBuilder.

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