30 EXTREME RESISTANCE BAND EXERCISES

Best Exercises for Body fitness, Strength training, and Body

Rehabilitation.

ALICE PAUL
Copyright 2021 Morgan.

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TABLE OF CONTENTS

INTRODUCTION
PART 1: BASIC UNDERSTANDING OF RESISTANCE BAND
WHAT IS A RESISTANCE BAND?
RESISTANCE BAND: BASIC UNDERSTANDING
PART 2: BENEFITS OF RESISTANCE BAND
OTHER ASPECTS:
SOME SETBACK OF USING RESISTANCE BAND
DIFFICULTY TO IDENTIFY THE LEVEL OF BAND RESISTANCE:
PART 3: COLOR-CODES AND TYPES OF RESISTANCE BAND
COLORS OF RESISTANCE BAND
YELLOW BAND:
GREEN BAND:
RED BAND:
BLUE BAND:
BLACK BAND:
PART 4: BEST RESISTANCE BAND EXERCISES
FRONT SQUAT:
LEG EXTENSIONS:
LEG CURL WITH BAND:
BAND PRONE HAMSTRING CURL:
GLUTE BRIDGE:
STANDING HIP ADDUCTOR:
SPINATED CLAMSHELL:
PLANTAR FLEXION:
LATERAL BAND WALK:
SEATED ABDUCTION:
SEATED CONCENTRATION CURL:
STANDING BICEP CURL:
TRICEPS KICKBACK:
OVERHEAD TRICEPS EXTENSIONS:
KNEELING CRUNCH:
WOODCHOPPER:
ANTI-ROTATION BAND WALKOUT:
RUSSIAN TWIST WITH MINI BAND:
REVERSE CRUNCH WITH BAND:
BEND-OVER ROW WITH BAND:
PULL APART WITH BAND:
LYING PULL-OVER WITH BAND:
LAT PULLDOWN WITH BAND:
PUSH-UP WITH BAND:
INCLINE CHEST PRESS WITH BAND:
DECLINE PRESS WITH BAND:

INTRODUCTION
Resistance bands are indeed an excellent exercise tool not only
because they are inexpensive, portable, and compatible, but also
because they can be used to target both large as well as small
muscle groups.
Resistance bands are wonderful for improving flexibility; they can
also be used to increase joint mobility. Bands have proven to be
quite beneficial in helping rehabilitation; particularly when working on
hip and also shoulder, and also knee problems. When stretched the
band, each band produces a certain amount of stress on your
muscles as well as may be utilized for both upper as well as lower
body exercise.
In this book, we will discuss the various exercises you can do with a
resistance band and how you can effectively use a resistance band
to achieve a decent improvement in strength, mobility, and body
rehabilitation.
When stretched properly, each band produces a certain amount of
stress on your muscles as well as it may also be utilized for both
upper and lower body exercise.
 PART 1: BASIC UNDERSTANDING OF
RESISTANCE BAND
Resistance band is one of the exercise tools that everyone who
wishes to get fit need to have for daily routine exercise.

WHAT IS A RESISTANCE BAND?

An elastic band that can be stretched mostly utilized for strength
training. They are also widely utilized in physical therapy; particularly,
by convalescents with muscle injuries, such as cardiac rehab
patients, to enable gradual strength recovery.
 RESISTANCE BAND: BASIC UNDERSTANDING
Resistance Band comes in a variety of shapes and sizes. Flat
resistance band, also recognized as strength band or exercise band,
are perhaps the most widely accepted (and best) type. They are
available in a variety of widths. The wider the band, the more
resistance it generates and also conversely, the more difficult it is to
use.
Resistance bands are available in six levels, starting at level 1 and
progressing to level 6. The level 1 resistance band is extremely easy
to stretch than others because it is the same length. It is more easier
to use and well recommended for beginners. It's also relatively
easier to use, making it ideal for those who are just getting started.
As you progress through the levels, stretching becomes increasingly
difficult. Until you attain level 6, and this is the most challenging to
stretch as well as it offers the most resistance.
 PART 2: BENEFITS OF RESISTANCE BAND
The followings are some of the benefits you will derive from using a
resistance band for your exercises.

BODY REHABILITATIONS:
Bands have proven to be quite beneficial in helping rehabilitation,
particularly when working on hip and also shoulder, as well as knee.

STABILITY AND MOBILITY:

Resistance bands are wonderful for improving flexibility, as well as
they may also be used to increase joint mobility.

BUILDING STRENGTH:
When stretched, each band applies a certain amount of stress to
your muscles and may be utilized for both upper as well as lower
body exercise.

PULL-UP:
Resistance bands can indeed aid in the progression of pull-ups. To
maintain your weight as you exercise, loop them all around the pull-
up bar as well as insert your foot or knee within the band.

OTHER ASPECTS:
It is easy to carry and it can be used anywhere even when you are
traveling you can take it along.

It helps to boost and improve the quality of your workouts and also
build your core muscle and stability.

It is a great tool for body rehabilitation as well as the working of your

joints, and also allows balance.
It gives more control. Since you have much more control over just
how you utilize the band - from set-up to placement, angle, as well
as movement – you need to pay close attention to the sensation of
each exercise in order to know what you are focusing on.
It is more flexible and compatible because resistance band workouts
are designed for compound activities, you may use them to obtain a
comprehensive workout.

SOME SETBACK OF USING RESISTANCE BAND

The followings are some of the setbacks of using a resistance band
for your exercises.
DIFFICULTY TO IDENTIFY THE LEVEL OF BAND
RESISTANCE:
To show the resistance band's strength, many resistance bands are
color-coded. However, because there are so many different
exercises you can do with this portable training tool, it's difficult to
know how hard you are pulling during each one and it is very difficult
to measure your level of strength on each of the bands.
DIFFICULTY TO COMPARE:
You can observe how you are developing from day-to-day if you are
using dumbbells or gym equipment just by adjusts the weights as
your strength improves. It's tough to compare the development of
your day-to-day exercises when you are using resistance bands.
 PART 3: COLOR-CODES AND TYPES OF
RESISTANCE BAND
There are several forms of resistance bands that are commercially
available, but not all of them are made equal. To begin with, you
have a variety of resistance bands that vary in resistance levels. You
need to examine the quality of the bands. Finally, you have a variety
of pricing points.
In this post, we will go through the many colors of resistance bands,
what they're used for, and which one are the most versatile as well
as our personal favorite.
Resistance band comes in different sizes, shapes, and colors. Each
of them comes in different resistance levels.

COLORS OF RESISTANCE BAND

The followings are the various colors of resistance bands we have
and their various meaning.

YELLOW BAND:
For newbie, yellow resistance bands are ideal. They are highly
elastic and provide minimal resistance. It implies that pulling against
them requires little effort. Light resistance bands are typically used to
do workouts that involve joints such as the shoulders as well as
shins and require little resistance to breakthrough.

GREEN BAND:
Green resistance bands provide moderate resistance as well as
have much more pressure than yellow resistance bands. If you are
ready to go from the beginner level, green resistance bands are the
ways to go. Some workouts that require a little extra stress are done
using green resistance bands. You can train your biceps as well as
triceps muscles.

RED BAND:
The pressure in red resistance bands is greater than in green as well
as yellow resistance bands. Use a red resistance band when you
have gain muscular strength for a few days and you are ready to
tackle something more demanding. Legs, back, even chest muscular
training are all done using red resistance bands.

BLUE BAND:
The blue resistance bands are a lot stiffer as well as offer a lot of
resistance. They are more difficult to pull and need more strength
than their less intense cousins (bands). Blue bands are for those
who are strong or for bigger muscle groups like the legs, chest, as
well as back. These are also the bands you use while pulling against
a band.

BLACK BAND:
Black resistance bands provide the most resistance while pulling and
stretching, but they also make the workout more difficult than one
done with green as well as the red band. Black bands are utilized for
big muscle groups like the legs or while working with another person.
Someone may believe that using black resistance bands is
appealing, but it must be done correctly. It is not recommended that
you use black bands if you do not even have strong muscles.
 PART 4: BEST RESISTANCE BAND EXERCISES
The followings are the best exercises you can use your resistance
band to do and gain fitness and strength:

FRONT SQUAT WITH BAND:

This exercise helps to improve your side thigh as well as
hamstrings including flexors and calves.
Firstly stand upright with your leg a little bit open.
Step on the resistance band with your both legs.
And hold the handle above your shoulder.
Perform a squat exercise.
Perform up to 15 to 20 sets and rep 3-5.
LEG EXTENSIONS:
This is one of the band workouts that are very effective in
strengthening our core and anchor. For this workout, we will be
utilizing a band for effective resistance as well as a chair for support
and posture.
Tie the band to create a loop within.
Position one at the end or edge of the loop under your left
foot as well as the other one at the end around your right
side ankle.
Sit and ensure that your back is straight. Draw your belly
button towards your spine.
Maintain your arms behind or at the side of the chair or on
your thighs to ensure that you keep yourself stable.
Straighten your right leg. It is advisable not to completely
straighten your right leg or lock your right knee.
During this movement or motion ensure that you maintain
your right thigh on the chair.
Move back to the initial position.
Straighten your right knee to a count of 2, return to starting
position to a count. Do not hold your breath, breathe
normally.
Repeat until you have finished 8 to 12 repetitions. When you
are finished switch to your left side.
LEG CURL WITH BAND:
Leg curls specifically target major muscle groups around the calf
muscles which are mostly gastrocnemius as well as soleus including
the hamstrings that involve the biceps femoris, also semitendinosus,
including semimembranosus muscles.

BAND PRONE HAMSTRING CURL:

Firstly lie flat on the floor your chest, tummy, knees, and face
facing the floor.
Tie the band on a strong edge or wall.
Insert band on your leg below your ankle.
You knee bent and legs up.
After that pull your legs front and return your leg.
Repeat until you have finished 8 to 12 repetitions.
GLUTE BRIDGE:
Lie straight on the floor.
Your buttock, back, and hand on the floor.
The band should be placed above your knee.
Raise your foot on the floor while you main balancing.
Raise your back and buttock above the ground and your
knees, hip, and back remain in a sloppy form.
Wide your leg opens by putting pressure on the band and
return to the previous positions.

STANDING HIP ADDUCTOR:

This exercise is capable of improving your hips, groin as well
as the inner thigh.
Firstly stand straight.
Step on one side of the tubing while inserting the handle of
the other side of the tubing in your leg a little bit above your
ankle.
 Stretch your leg sideward up direction. You will feel pressure
on your hips and inner thigh.
Repeat until you have finished 8 to 12 repetitions.
Switch to the other leg and do the same.

SPINATED CLAMSHELL:
Spinated clamshell boosts external hip abductor as well as improves
flexibility.
 Firstly lie straight on the floor with your back.
Raise your leg and your feet on the floor.
Your knees bend and above your body.
Your band place above your knees.
Widen your legs while feeling the resistance from the band.
Repeat until you have finished 8 to 12 repetitions.

PLANTAR FLEXION:
This will strengthen your ankles and the flexibility of your foot.
The tibial nerve innervates the muscles that are involved in plantar
flexion; therefore they typically become stiff when there is foot drop.
The peroneal nerve also innervates the muscles that restrict the
ankle from supination; therefore it is not unusual to discover a
weakness in this location.

LATERAL BAND WALK:

The Gluteus Minimus, as well as Gluteus Medius muscles, are the
most primary targets for lateral band walks. If you want to define
your posterior, these are the two major muscles you should
concentrate on.
 Stand straight or upright.
Step on the band with your legs or you can also place it a
little above your ankle.
Move sideward to your left.
Repeat the same to your right.

SEATED ABDUCTION:
Firstly maintain a sitting position.
Your band should be above your knee.
Open your legs as you put more resistance on your muscles.
 :
SEATED CONCENTRATION CURL:
Firstly maintain a sitting position.
Tie your band on your left foot.
Hold the other edge of the band tight.
Stretch it upward towards your chest while your foot remains
fixed.
Repeat 10-12 reps and change to the other side.
STANDING BICEP CURL:
Bicep curls with a resistance band are a fantastic medium-intensity
workout for working out your upper arms. Resistance band bicep
curls may also be done while sitting down. Do lunges while curling if
you like to train your arms as well as legs at the same time.
 Stand straight or upright.
Your legs should be a little bit open.
Step on your band with your feet.
Hold strong the handle of your band.
Raise your hands upwards towards your chest or shoulder
as you feel the pressure of the band.
Your elbow should remain bent.
Repeat 7-12 reps.

TRICEPS KICKBACK:
Firstly stand straight or upright.
Step on your band with your feet.
 Strongly Hold the handle of your band tight.
Bend your back down up to 90 degrees.
Maintain that position
Pull your hands with a band backward above your hip.
Repeat 10-12 reps.

OVERHEAD TRICEPS EXTENSIONS:

With around 76 percent muscle activation, the overhead triceps
extension with resistance band is the fourth most helpful triceps
workouts. It's important to maintain your arms close to your ears as
you decrease the weight behind you.
KNEELING CRUNCH:
Firstly maintain a kneeling position.
Your band should be tie strongly on the wall for safety
purposes.
Hold the handle of your band while maintaining a kneeling
position.
Push downward toward the floor direction by stretching the
band.
Repeat 10-12 reps.
WOODCHOPPER:
Firstly stand straight or upright.
Ensure that your band is properly tied to the wall.
Hold the edge of the band.
Ensure that you hold the band with your two hands.
Pull the band sideward direction.
Repeat the same with the other hand.
ANTI-ROTATION BAND WALKOUT:
Firstly stand straight or upright.
Ensure that your band is properly tied to the wall or
anywhere that is safe.
Hold strongly the handle of the band with your hands.
Pull or move sideward direction as you stretch and pressure
on the resistance band.
Repeat the same with the other hand.
RUSSIAN TWIST WITH MINI BAND:
Firstly lie on the floor.
Raise your back above the ground.
Raise your legs above the floor and your knee bent.
Place your resistance band at the back of your palm while
stretching it then after that swing to the right sides.
Repeat the same with the other hand.
REVERSE CRUNCH WITH BAND:
Firstly lie on the floor with your back.
Ensure that your band is appropriately tie on the edge.
Fix the handle on your both foot.
Raise your legs upward direction and way above the ground.
At this point, you will feel pressure on your hips and thigh.
Repeat until you have finished 8 to 12 repetitions.
BEND-OVER ROW WITH BAND:
Firstly step on your band with your both legs.
Ensure that you hold the handle of the band with your
hands.
Your lower your back downward.
 Stretch or pull the band upward while you maintain your
posture.
Repeat until you have finished 6 to 10 repetitions.

PULL APART WITH BAND:

This is easy to do.
Firstly stand straight or upright.
Hold your band with your hand at both edges of the band.
 Stretch it widely.
Return to your original position.
Repeat until you have finished 6 to 10 repetitions.

LYING PULL-OVER WITH BAND:

Firstly lie on the floor and your band tie on the wall or any
strong handle.
Hold on the edge of the band with your hands above your
head.
Pull or stretch the band forward towards your body.
Repeat until you have finished 6 to 10 repetitions.
LAT PULLDOWN WITH BAND:
Some other workouts that may be done utilizing resistance bands, as
well as door anchors, is the lat pulldown. You may also change the
arrangement to fit your needs, such as looping the band together
around the pull-up bar or whatever else works best for you.
PUSH-UP WITH BAND:
Depending on all of the muscles in your upper body to lift your body
weight, with some added resistance from battling against the band,
resistance bands are excellent for intensifying push-ups. The
muscles in your chest and back including arms, as well as the core,
will all benefit from Resistance Band Push-Ups.
INCLINE CHEST PRESS WITH BAND:
Move one of your legs backward and step on the band.
The other leg forward.
Hold the handle of your band with your hands.
Pull or stretch its upward direction.
Repeat until you have finished 6 to 10 repetitions.
DECLINE PRESS WITH BAND:
Firstly stand straight or upright.
Hold the handle of your resistance band from the back.
Stretch it in a decline or downward direction.
Repeat until you have finished 6 to 10 repetitions.