How To Get The Most Out Of Your
Exercise Resistance Band
Welcome to the More Life Health Resistance Band Exercise Support page!
This useful resource will help you get the most out of your resistance band to improve your strength quickly and safely. The resistance bands come in two colours and resistance levels: a green band (light/moderate) and a blue band (moderate/heavy). The green (light/moderate) band has 8 loops, while the blue (moderate/heavy) band has 6 loops. The different number of loops is designed to make it easier to adjust the band for heavier resistance. As the green band becomes too easy for you, you can use different loops to adjust the resistance or switch to the blue band for a heavier challenge.
On This Page, You Will Find:
- A printable full-body workout to take with you anywhere
- Full exercise videos demonstrating how to use your resistance band
- 14 simple videos to guide you through various exercises targeting different muscle groups,
allowing you to focus on specific areas you want to improve
For questions about these exercises or the More Life Health resistance band, email support@morelifehealth.com, and we’ll get back to you as soon as possible.
FULL BODY WORKOUT (PRINTABLE)
A great full-body workout you can do every day to stay fit, strong, and healthy.
Print out this workout and pack it in your suitcase with your resistance band the next time you're traveling or don't have
internet access, so you can always stay active.
DOWNLOAD YOUR FREE PRINTABLE PDF FULL-BODY WORKOUT BY CLICKING THE BUTTON BELOW.
FULL EXERCISE VIDEOS (SEATED & STANDING)
SEATED RESISTANCE BAND WORKOUT
STANDING RESISTANCE BAND WORKOUT
FULL WORKOUT WITH RESISTANCE BANDS
(INTERMEDIATE)
** If doing both workouts in one session, after completing the seated workout, skip to 3:30 in the standing workout.
14 EXERCISES THAT YOU CAN DO WITH YOUR RESISTANCE BAND
1. RESISTANCE BAND SQUAT/SIT TO STAND
How To:
Sit towards the front of your chair with an upright posture, holding the ends of the bands.
Place the bands underneath each foot, keeping your feet hip-width apart.
Maintain an upright posture while holding onto the bands, then stand up to a full standing position.
Slowly sit back down. Repeat.
Muscles Worked: Legs and Core.
2. RESISTANCE BAND LEG PRESS
How To:
Sit back in your chair with an upright posture, holding the band at each end.
Place the band underneath one foot.
Slowly bring your knee up to your chest, and while keeping your hands and arms locked, extend your leg straight out. Repeat and switch legs.
Muscles Worked: Legs and Core.
How To:
With the band looped around your leg and in place as shown in the video, sit with an upright posture.
Straighten your leg at the knee, extending it fully.
Slowly lower your leg back to the ground. Repeat and switch legs.
Muscles Worked: Quadriceps (muscles at the front of the thigh).
3. RESISTANCE BAND KNEE EXTENSION
How To:
With the band in place as shown in the video, stand in an upright posture.
Stand tall behind your chair, with both hands on the chair for support.
With your leg straight, extend it directly back, then return to the starting position. Repeat and switch legs.
Muscles Worked: Glutes (buttocks) and Hamstrings (muscles at the back of the thigh).
4. RESISTANCE BAND HIP EXTENSIONS
5. RESISTANCE BAND KNEE FLEXIONS
How To:
With the band in place as shown in the video, stand in an upright posture.
Stand tall behind your chair, with both hands on the chair for support.
Bend your leg back at the knee, then slowly lower it back to the ground. Repeat and switch legs.
Muscles Worked: Hamstrings (muscles at the back of the thigh).
How To: Standing
With the bands in place as shown in the video.
Stand tall behind your chair, with both hands on the chair for support.
Move your leg out to the side, keeping your toes facing forward, then slowly return to the starting position. Repeat and switch legs.
Muscles Worked: Hips, Glutes (buttocks).
6. RESISTANCE BAND HIP ABDUCTIONS - A
How To: Seated
With the band in place as shown in the video, sit tall in your chair.
Bring both legs out to the side, keeping your knees in line with your toes.
Return to the starting position. Repeat.
Muscles Worked: Hips.
6. RESISTANCE BAND HIP ABDUCTIONS - B
How To:
With the band in place as shown in the video, sit in an upright posture, holding the bands at each end.
Keep your chest up and your back straight, then pull the bands back, squeezing your shoulder blades together at the end of the movement.
Gently allow your arms to return to the starting position, straightening your arms. Repeat.
Muscles Worked: Upper Back.
7. RESISTANCE BAND SEATED ROW
How To:
Hold onto the bands at each end, sitting in an upright posture with your arms straight in front of you.
Keeping your posture upright, pull your hands (and the band) apart until they are by your sides. Keep your arms straight throughout the movement.
Gently allow your arms to return to the starting position, maintaining straight arms. Repeat.
Muscles Worked: Deltoids (shoulders), Upper Back.
8. RESISTANCE BAND PULL-APARTS
How To:
With the band in place as shown in the video, sit in an upright posture and hold onto the band at each end.
Place the band around your back and push it out to the front, straightening your arms.
Gently allow your arms to return to the starting position. Repeat.
Muscles Worked: Chest, Shoulders, Arms.
9. RESISTANCE BAND CHEST PRESS
How To:
With the band in place as shown in the video, sit towards the front of the chair in an upright posture, holding onto the band at one end while the band is under or around your foot.
With your hand at shoulder height and your elbow bent, push upwards towards the ceiling, straightening your elbow.
Gently allow your arm to return to the starting position. Repeat and switch arms.
Muscles Worked: Deltoids (shoulders), Arms.
10. RESISTANCE BAND SHOULDER PRESS
11. RESISTANCE BAND SHRUGS
How To:
With the band in place as shown in the video, sit towards the front of the chair in an upright posture, holding onto the bands at each end.
Keeping your arms straight and your shoulders back, shrug your shoulders up towards your ears.
Gently allow your shoulders to return to the starting position, keeping your arms straight. Repeat.
Muscles Worked: Trapezius (muscles between shoulder and neck), Deltoids (shoulders), Neck.
How To:
With the band in place as shown in the video, sit in an upright posture.
With your arm straight by your side, slowly lift it, straightening at the elbow, bringing your hand up as close to your shoulder as possible.
Slowly lower your arm back to the starting position, from the elbow. Repeat and switch arms.
Muscles Worked: Biceps (muscles at the front of the arm).
12. RESISTANCE BAND BICEP CURLS
13. RESISTANCE BAND TRICEPS EXTENSIONS
How To:
With the band in place as shown in the video, sit in an upright posture, keeping one arm locked in place.
With one arm bent and holding the elbow, straighten the arm. When fully extended, squeeze the muscle at the back of the arm.
Gently allow the arm to return to the starting position. Repeat and switch arms.
Muscles Worked: Triceps (muscles at the back of the arm).
14. RESISTANCE BAND LATERAL RAISE
How To:
With the band in place as shown in the video, sit in an upright posture.
Keep your arm straight by your side and slowly lift it to just above 90 degrees.
Slowly lower your arm back to the starting position. Repeat and switch arms.
Muscles Worked: Deltoid (shoulder).