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Summer Sizzle: Try This Resistance Band Workout

Build full-body muscle with these 8 moves that you can do anywhere.

by goldsgym

Heat up your summer fitness routine by adding resistance bands into the mix. Resistance bands can take everyday bodyweight movements and kick them up a notch. Jackie Vick, a Gold’s Gym fitness expert and GOLD’S AMP™ coach, created this eight-move Resistance Band Full-Body Burner Workout that you can do anywhere!

Resistance Band Full-Body Workout:
You will be performing all the movements with a looped resistance band.

  • Lateral Side Steps
  • Kneeling Rows
  • Glute Kick-backs
  • Bicep Curls
  • Fire Hydrants (abduction)
  • Alternating Isometric External Rotation
  • Glute Bridges
  • Bicycle Crunches

Lateral Side Steps

Lateral Side Steps Resistance Band Workout | Gold's Gym Blog

Place the resistance band above your knees. Stand with your feet hip-width apart in a mid-squat position. Complete 10 large steps sideways to the right, making sure to keep tension on the band as you bring your left leg to the right Do not drag your feet. Repeat the same motion on the other side.

The goal: Three sets of 10 on each side

Kneeling Row

Kneeling Row Resistance Band Workout | Gold's Gym Blog

Start with kneeling on your right knee. Place the resistance band under your left foot and the hold the band in your right hand. Pull your right hand to the right hip, while keeping your elbow in close. The band should skim the side of your body. Slowly straighten your arms back to the starting position. Repeat the same motion on the opposite side.

The goal Do 15 reps on one side and switch and you have completed one set. Complete 3 sets.

Glute Kickbacks

Glute Kick Backs Resistance Band Workout | Gold's Gym Blog

Start by standing with the band around your ankles.  Balance on your left foot or hold onto a wall in front of you for supporting. With a soft bend in your right leg, push your leg back. Try not to swing and feel the engagement in your glutes as you kick back and return your leg.

The goal:  Three sets of 15 (each leg)

Bicep Curl

Bicep Curl Resistance Band Workout | Gold's Gym Blog

Start with your feet hip-width apart and grip the band so there is tension with your hands straight down touching your thighs. Keep your left arm straight down and begin curling with your right arm up. Do your best to keep your elbow pointing down to the ground. Control your arm as you come down, and fully extend your arm at the bottom.

The goal: Three sets of 15 (each arm)

Glute Fire Hydrants (abductors)

Glute Fire Hydrants Resistance Band Workout | Gold's Gym Blog

Start with the band around your knees and place your hands-and  knees on the floor in a tabletop position. Kick your right leg outward while keeping your leg bent at a 90-degree angle. keeping Slowly bring your leg back to the starting position.

The goal: Three sets of 15 on each leg

Alternating Isometric External Rotation

Alternating Isometric External-Rotation Resistance Band Workout | Gold's Gym Blog

Start with your feet hip-width apart holding the resistance band in your hands in front of your body at a 90-degree angle. Grip the band so there is tension, your arm should be bent at the elbow, starting with your right arm pull the band outwards.

The goal: Three sets of 15 (each arm)

Glute Bridges

Glute Bridges Resistance Band Workout | Gold's Gym Blog

With the band slightly above your knees, lie on your back with your knees bent and feet flat on the floor. Push through your heels to lift your hips straight up. Keep tension on the band by not having your knees cave inward. Contract your glutes at the top of the lift, and then lower your hips back down.

The goal: Three sets of 20

Bicycle Crunches

Bicycle Crunches Resistance Band Workout | Gold's Gym Blog

Begin with the band wrapped around the bottom of your feet. Lie on your back and bring your hands up to your temples, with your elbows out wide. Begin by crunching up, leading your right elbow to the left knee. Do your best to keep your core tight and your back against the mat as you execute alternating sides.

The goal: One hundred reps

More workouts to try this summer:

Activate Your Glutes in 7 Moves

Buddy Workouts Give a Boost. These 5 Moves Are Worthy of a High-Five

Step Up: Treadmill Workout for Beginners

goldsgym

goldsgym

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