Perfect Full Body Workout with Resistance Bands

At lunch, your co-workers are talking about this fun barre class they went to over the weekend. When you meet up with your friend for coffee, they talk about this awesome new workout guide they started. And your crazy ‘go to the gym 7 days a week’ friend can’t stop talking about all the gains she’s making from lifting weights.

Whew! Everyone is doing something different and you’re probably thinking “What’s going to work best for me?”

Getting healthy and fit can be very overwhelming. The best thing you can do, is try a little bit of everything and pick which one you enjoy the most. Along your journey, what you enjoy will probably change as you discover you want to challenge yourself in new ways.

If you’re just starting your fitness journey or have hit a plateau, a great place to start is with resistance bands. You can increase your strength, mobility, stability, flexibility, and cardiovascular and muscular endurance with them! Doing exercises with resistance bands is a great intro to doing movements in a safe manner before jumping into weights. If you already lift weights, using bands will challenge your muscles differently.

I love circuit training and adding exercises with resistance bands at the end of my lifting sessions to exhaust my muscles to failure and really feel the burn. While any circuit can be done with just your body-weight, I like to add a challenge with some resistance I want to share a full body workout that will leave your limbs feeling like noodles and make you feel like you’re standing in a puddle of sweat.

 

THE WORKOUT

• There are 3 circuits of 3 exercises
• Do 12 – 15 reps of each exercise of Circuit #1 (Repeat 3x)
• NO REST between each set of that circuit
• Once you complete Circuit #1, rest for 30 seconds
• Move on to Circuit #2 and #3 doing the same thing

	Exercise #1	Exercise #2	Exercise #3
Circuit #1	Bicep Curl	Side Raise	Donkey Kick
Circuit #2	Squat Press	Triceps Extension	Standing Chest Press
Circuit #3	Squat Jump / Row	Bent Over Fly	Upright Row

 

HOW TO DO EACH EXERCISE!

 

Circuit #1

Bicep Curl

Place band under your feet and hold one handle in each hand. You can either curl one arm at a time, or both together. Your preference!

Side Raise

Place band under your feet and hold one handle in each hand. Have a slight bend in your knees and lift each arm outwards to shoulder height (do not go higher)

Donkey Kick

If you’re kicking with your right foot, hold on to the handle with your left hand. Place your right foot in the other handle and secure. Adjust and hold on to any additional slack with your left hand for the appropriate resistance. Keep left hand (and any slack) secure on the ground and kick with your right foot. SQUEEZE the glutes at the top! Switch and repeat with your other leg.

 

Circuit #2

Squat Press

Place band under your feet, hold one handle in each hand, and hold at shoulder height. Squat down (go low!), then press through your heels to come up. As you come up, do a shoulder press by pushing your hands above your head. The come all the way back down to a squat and repeat.

Triceps Extension

Place band under your feet and give a little more slack to the side you’re doing the extension. Keep left hand at your side and raise right hand above and behind your head. Keep right elbow pointing straight up, then extend arm straight up, and squeeze at the top. Switch and repeat with your other arm.


Read the complete post here and learn how resistance bands can make enormous difference in your workout routine and maximize your strength training results:
https://www.dynaprodirect.com/resistance-band-full-body-workouts/

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Best Ways To Use Your Power Bands During a Workout

When you walk into your gym, you navigate through the endless cardio equipment, all of the machines, dumbbells and other free weights, and maybe in the corner you’ll see some stretchy bands by the yoga mats you’re not quite sure how to use. Even then, there are too many different sizes, shapes, and colors to figure out what to do with these contraptions.

They’re just big rubber bands, right? How hard can it be? Here’s some good news: They really are as simple to use as they look! You can pretty much use power bands for almost any exercise. Here are some of the best ways you can use your power bands during a workout!

BACK

Assisted Pull-Up

Single Arm Lat Pull-Down

Chest

Banded Push-Ups

Single Arm Chest Press

To Know More Visit Here

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Source: https://www.dynaprodirect.com/power-band-exercises/

10 Reasons Why Resistance Bands Will Literally Change Your Life

The benefits of resistance bands will blow your mind. Here’s what you need to know! It’s the latest fitness trend for a reason — resistance bands will change the way you work out, forever! There are all different kinds of resistance bands, but there are variations of band training that you should consider incorporating into your workout routine — STAT. Start with standard resistance training bands, and mini bands! There are endless perks to using these precision training tools in your workout routine. The best part? They’re super portable, so you can use them at home, on a trip, in the office, or at the gym. Our DynaPro Direct bands are high quality, since the last thing you want is a band breaking when you’re breaking a sweat. The standard and mini bands come in different levels of resistance, respectively. Even if you’re just starting out, it’s smart to grab a set so you can vary the levels of resistance you’re working with. Here are the top ten reasons why resistance band junkies will never stop:

1. You don’t have to learn new skills to use them:

   Resistance bands will do whatever you want them to do! There’s no need to go crazy trying to develop a brand new workout routine to use them. You’ll be able to incorporate the bands into the workout routine you know and feel comfortable with.

2. You can get fit while you’re at work:

   Resistance bands, specifically mini bands, are the perfect tools to keep in your desk drawer at the office. You can wrap the band around your legs to stretch or work your muscles while you’re sitting at your desk, and you can also get in a quick arm workout that will relieve the tension and stress that’s been building up the entire day.
3. 

   You can be adventurous with your bands:

   Bring your bands with you to the beach or take them with you on a hike! You can even wrap a band around a tree to stabilize the band as you push and pull. Possibilities are endless, and since they’re so portable, you can really get creative with how and where you use them. It adds a fun twist to toning up, since you wouldn’t necessarily bring heavy weights along with you when you’re working out on-the-go.

4. You’ll notice results:

   Resistance bands are simple, but the benefits the bands have on the human body are far from mundane. Your muscles will become stronger, more stable, and your range of motion will increase along with your flexibility.

5. You will feel better in the morning:

   Sometimes, it’s daunting to think about getting in a full body workout at the very beginning of the day. But since resistance bands are smaller in size, you can keep some right in the drawer of your nightstand. In the morning, you can use the bands to get in a quick pump or stretch and get that blood flowing before your day starts. You’ll get addicted to doing that.
6. 

   You’ll take them everywhere you go:

   Pack the bands in your purse or in your suitcase to get a quick pump in before hitting the beach or an important social event. You’ll appreciate the ten-minute tone-up right at your fingertips.

7. You’ll ditch your partner:

   Not in a bad way, but you won’t need a workout buddy anymore! There’s no reason to feel unsafe if you don’t have a spotter — like you would if you were lifting — though it’s extra fun and motivating to work out with a partner who shares the same fitness goals.

8. You’ll save money, lots of it:

   Hello, bank account that isn’t depleting! It’s important to change up your fitness routine in general, but you’ll find that using resistance bands is fun and effective enough to cut back on splurging for pricey classes or heavy lifting equipment. Once you know how to use the simple bands (and master the different techniques!) you’ll be able to cut back on personal training sessions, too.
9. 

   You’ll tell all of your friends about it:

   You’re going to have such a fun time working with the bands and enjoying the results, that you’ll want to blast your success on social media and encourage your friends to try it, too. There’s a huge community on Instagram that uses the bands regularly, so it’s fun to share your techniques and inspire others who love the bands, too.

10. You’ll punch muscle memory in the face:

    When working out, it’s important to not do the same workout every day, over and over again. You won’t build as much muscle that way! By incorporating resistance bands into some of your favorite moves, you’ll trick your muscles without feeling like you’re doing anything that different. That’s less work, and better results for you!

Professional Grade Multi-level Resistance Bands

Source: https://www.dynaprodirect.com/10-resistance-bands-benefits/

10 Best Mini Band Exercises You Can Do Anywhere

Mini bands are trendy, portable, easy-to-use, and offer different levels of resistance. Check out these top workout moves!

Mini bands can be incorporated into almost every workout routine — and they should be! The bands can be used for both upper and lower body resistance training. They’re also perfect for stabilizing shoulder muscles and executing lateral movements and leg extensions. With mini bands, you can target muscle groups, including your core, and maximize strength-training results. You can also use the bands for stretching — it’s a win-win fitness tool!

DynaPro mini bands are made of snap-resistant all-natural rubber, so you don’t have to worry about the bands breaking during a workout. Each mini precision loop band pack comes with four different levels of resistance. Here are 10 of the best exercises you can do (anywhere!) with your DynaPro bands:

1. Mini Band Exercise: Standing Kickbacks

• Stand in front of a chair (for balance) with feet shoulder-width apart
• Place your mini precision loop band right above your ankles
• Lift your right leg behind you, keeping the leg straight. Remember to squeeze your glutes as you lift.
• Lower your right leg, and repeat the motion eight times. Switch sides and repeat!

2. Mini Band Exercise: Standing Abductor Lift

• Stand beside a chair (for balance) with feet shoulder-width apart
• Place your mini exercise band right above your ankles
• Lift your right leg to your side and squeeze your glutes as you lift
• Lower your right leg, and repeat the motion eight times. Switch sides and repeat!

3. Mini Band Exercise: Lying Abductor Lift

• Lie on your left side with your legs straight
• Place your mini precision loop band right above your ankles
• Lift your right leg, keeping the leg straight
• Lower your right leg, and repeat the motion eight times. Switch sides and repeat!

4. Mini Band Exercise: Lying Abductor Lift With Exercise Ball

• Assume the Lying Abductor Lift position, but this time use an exercise ball to prop your upper body up as your feet rest on the ground
• Place your mini precision loop band right above your ankles
• Lift your right leg, keeping the leg straight
• Lower your right leg, and repeat the motion eight times
• Switch sides and repeat! The stability ball intensifies the workout and targets the core

5. Mini Band Exercise: Plank Kickback

• Place your mini exercise band around your thighs (just above the knee), and get into the plank position with your feet shoulder-width apart
• Lift your right leg, keeping your leg straight, as high as you can
• Lower your right leg, and repeat the motion eight times. Switch sides and repeat!

6. Mini Band Exercise: Glute Bridge Hold

• Place your mini band just above your knees, and lie on your back with your knees bent
• Lift your hips, squeeze those glutes, and hold
• Lower your hips and repeat the motion

7. Mini Band Exercise: Bicep Curls

• Stand with your feet shoulder-width apart and wrap a mini band around your wrists, holding your wrists shoulder-width apart
• Lower your arms and curl up. Repeat the motion

8. Mini Band Exercise: Lateral Shuffle

• Stand with your feet shoulder-width apart and bend your knees
• Place your mini loop band just above your ankles
• Step out to the right, followed by your left, and shuffle along so you’re still feeling the resistance
• After 10 steps, switch to stepping out to the left, first

9. Mini Band Exercise: Bicycle Ab Crunches

• Place your mini loop band around your feet
• Lie on the floor and place your hands behind your head and rest your feet on the ground
• Squeeze your abdominals as you simultaneously lift your upper back and legs from the ground
• Push and pull your legs back and forth to create the pedaling motion while turning your elbows to face the leg with the bent knee
• Repeat!

10. Mini Band Exercise: Hip Raise and Leg Pull-Ins With Exercise Ball

• Place your mini loop band around your ankles and prop your legs up on your DynaPro exercise ball
• Lie on the floor and rest your hands on the ground, palms-down, next to your hips
• Squeeze your abdominals as you lift your your right leg from the exercise ball, toward your chest
• Lower your hips and right leg, and repeat the motion eight times
• Switch sides and repeat!

Source: https://www.dynaprodirect.com/10-best-mini-band-exercises/

Top 4 Benefits of Using Resistance Bands During Workout

Don't have time to work out? While some see this an excuse, there may be some truth to it:

A Gallup poll reports that adults employed full time in the U.S. report working an average of 47 hours per week, almost a full workday longer than what a standard five-day, 9-to-5 schedule entails. In fact, half of all full-time workers indicate they typically work more than 40 hours, and nearly four in 10 say they work at least 50 hours.¹

When family responsibilities, commute to and from work, and other activities are factored in, not having the time (or energy) to exercise every day for sixty minutes is understandable.

As a society, we are busier than ever, and this trend doesn't appear to be ending anytime soon. A person's health is still a top priority, so getting exercise is critical. While people feel they may be too busy to go to a gym or work out consistently, resistance bands allow even those with the most hectic schedules to get an effective workout anytime, anyplace.

The Benefits of Resistance Bands

Resistance bands (or exercise bands) offer many benefits:

Portable.

Resistance bands can be folded and used at the office, at home or on vacation. They can easily fit into a suitcase and used at a moment's notice. All a person needs is a door, table, bannister or other stable place to anchor the band.

Variety.

Resistance bands can be used in a variety of ways, allowing a person to get a challenging full body workout.

Inexpensive.

A set of resistance bands can be purchased for less than the price of a monthly gym membership.

Ease of use.

Unlike lifting heavy weights, resistance bands are safe to use alone without a spotter or someone close by.

Full Body Resistance Band Workout

Here's a great resistance band workout:

Chest

 

• Stand with feet planted, one foot in front of the other, wide stance, leaning slightly forward
• Bring hands up slightly below shoulder with elbows bent
• Exhale and push forward to full extension
• Inhale as arms are returned to starting position
• Perform 1-3 sets of 15 repetitions

Muscles worked: chest, shoulder, triceps and core.

Note: These exercises can be performed slowly or quickly to activate fast twitch muscle fibers and explosive movements. Standing further away will increase the resistance.

Back

Bent-Over Row

• Stand on the resistance band, feet shoulder width apart.
• Keeping back parallel to the floor, exhale and bring resistance bands up towards navel
• Inhale and lower
• Repeat
• Perform 1-3 sets of 15 reps

Note: Looking forward will help keep the back in the properly positioned.

Variation:

Back Extension

• Sit on floor with resistance band looped around both feet
• Keeping the back straight, exhale and pull resistance bands towards navel
• Exhale and return to starting position
• Repeat
• Perform 1-3 sets of 15 reps

Muscles worked: Back, biceps and shoulders

Note: Both exercises can be performed quickly for explosive movements, or alternating one arm at a time.

Shoulders

Side Lateral Raise

• Stand on resistance band, feet shoulder width apart
• Exhale and raise both arms parallel to the ground
• Inhale and lower
• Repeat
• Perform 1-3 sets of 15 reps

Muscles worked: Side deltoids

Note: a closer stance or just one foot on the band will decrease the resistance.

Front Lateral Raise

• Stand with one foot or both feet on resistance band
• Exhale and bring arms out in front of you until they are parallel to the floor
• Inhale and lower
• Repeat
• Perform 1-3 sets of 15 reps

Muscles worked: front deltoids

Biceps

Bicep Curls

• Stand with one foot or both feet on resistance band
• Keep back straight and exhale as arms are curled up
• Inhale and lower
• Repeat
• Perform 1-3 sets of 15 reps

Muscles worked: biceps

Triceps

Triceps Kickback

• Stand with one foot on end of resistance band
• Hold the other end of the band with right hand, keeping arm bent
• Hold band in hand like a pulley with left hand
• Exhale and extend arm behind you until straight
• Switch hands and repeat
• Perform 1-3 sets of 15

Muscles worked: triceps

Leg Exercises

Resistance Band Squats

• Stand with feet planted on ground, resistance band underneath
• Keeping arms at shoulder level, inhale and squat down to seated position
• Exhale and stand up straight
• Repeat
• Perform 1-3 sets of 15

Muscles worked:thighs, hamstrings, glutes, core, shoulders

Note: A wider stance will increase the resistance

Resistance Band Leg Kickbacks

• Start on all four's with hands holding ends of resistance band
• Loop band around right foot
• Exhale and extend leg back, slightly towards ceiling
• Inhale and lower leg back towards starting position, but not letting the knee touch the floor
• Repeat
• Perform 2-3 sets of 25 on each leg

Muscles worked: thighs, hamstrings, glutes, core

Abs

Standing Exercise Band Twist

• Loop exercise band around sturdy object
• Stand with exercise band on your right
• Hold exercise band in both hands and exhale as you rotate body to the left, keeping feet planted
• Inhale and return to starting position
• Repeat
• Perform 3 sets of 15 reps

Note: Perform exercise slowly initially to minimize risk of injury to back or spine.

Exercise bands are a great way to work the entire a body in a short amount of time. Resistance bands come in many levels of resistance and can be of benefit to all fitness levels.

When performing the various exercises, squeeze the muscle at the height of the movement and visualize the muscle working. A person may be pressed for time, but resistance bands may be exactly what they need to get in shape.

Source: https://www.dynaprodirect.com/blogs/articles/123021763-top-4-benefits-of-using-resistance-bands-during-workout