HOW TO GET THE MOST OUT OF YOUR EXERCISE RESISTANCE BAND
Welcome to the More Life Health resistance band exercise support page.
This handy resource will help you get the most out of your exercise resistance band to improve your strength quickly and safely.
Here, you will find:
Exercise videos to use with your resistance band
14 simple videos to teach you how to do various exercises for different muscles of the body so you can target specific areas that you want to improve
A printable, full-body workout to take anywhere
If at any time you have any questions or queries about these exercises or the More Life Health resistance band, send an email to support@morelifehealth.com and we’ll get back to you as soon as possible.
WORKOUT VIDEOS (SEATED & STANDING)
Seated Resistance Band Workout
Standing Resistance Band Workout
** If doing both workouts in one session, after completing the seated workout skip to 3:30 on the standing workout,
Newest Longer Routines with resistance band
Full Workout With Resistance Bands (Intermediate)
FULL BODY WORKOUT (Printable)
A great full body workout you can do every day to keep yourself fit, strong and healthy.
Print out this workout and pack it in your suitcase with your resistance band next time you’re travelling or don’t have internet access to ensure you’re always keeping fit.
DOWNLOAD YOUR FREE PRINTABLE PDF FULL BODY WORKOUT BY CLICKING THE IMAGE TO THE RIGHT.
HERE ARE 14 EXERCISES THAT YOU CAN DO WITH YOUR RESISTANCE BAND
LOWER BODY EXERCISES
1. RESISTANCE BAND SQUAT/SIT TO STAND
HOW TO
1. Sitting towards the front of your chair, in an upright posture, holding onto the end of your bands.
2. Place the bands underneath each foot with feet hip width apart
3. Maintain that upright posture, whilst holding on to the band stand up to full standing position.
4. Slowly Sit back down. Repeat.
MUSCLES WORKED: Legs and Core.
2. RESISTANCE BAND LEG PRESS
HOW TO
1. Sitting back in your chair, in an upright posture, holding onto the band at each end.
2. Place the band underneath one foot.
3. Slowly bring your knee up to your chest and whilst your hands and arms are locked in push your leg out straight. Repeat and change legs.
MUSCLES WORKED: Legs and Core.
3. RESISTANCE BAND KNEE EXTENSION
HOW TO
1. With the band looped around your leg and in place as per video, sit in an upright posture.
2. Straighten your leg at the knee to full knee extension.
3. Slower lower back to the ground. Repeat and change legs.
MUSCLES WORKED: Quadriceps (muscles at front of the thigh).
4. RESISTANCE BAND HIP EXTENSIONS
HOW TO
1. With band In place as per video, standing in an upright posture.
2. Standing tall behind your chair, with both hands on the chair.
3. With your leg straight, bring it directly back and then return to the start position. Repeat and change legs.
MUSCLES WORKED: Glutes (buttocks) and Hamstrings (muscles at back of the thigh).
5. RESISTANCE BAND KNEE FLEXIONS
HOW TO
1. With band In place as per video, standing in an upright posture.
2. Standing tall behind your chair, with both hands on the chair.
3. Bend your leg back at the knee and slowly lower back to the ground. Repeat and change legs.
MUSCLES WORKED: Hamstrings (muscles at back of the thigh).
6. RESISTANCE BAND HIP ABDUCTIONS (STANDING & SEATED)
STANDING - HOW TO
1. With bands In place as per video.
2. Standing tall behind your chair, with both hands on the chair.
3. Move your leg out to the side with your toes facing the front, and slowly bring back to the start position. Repeat and change legs.
MUSCLES WORKED: Hips, Glutes (buttocks).
SEATED - HOW TO
1. With band In place as per video. Sitting tall in your chair.
2. Bring both legs out to the side with your knees in line with your toes.
3. Bring back to the start position. Repeat.
MUSCLES WORKED: Hips.
UPPER BODY EXERCISES
7. RESISTANCE BAND SEATED ROW
HOW TO
1. With band In place as per video sitting in an upright posture and holding onto the bands at each end.
2. Keep your chest up and your back straight pull the bands back squeezing your shoulder blades together at the end of the movement.
3. Gently allow your arms to return to the starting position, straightening the arms. Repeat.
MUSCLES WORKED: Upper Back.
8. RESISTANCE BAND PULL-APARTS
HOW TO
1. Holding onto the bands at each end in an upright posture and your arms straight in front of you.
2. Remaining in that upright seated posture pull your hands (and the band) apart until they are by your side. Keep your arms straight throughout.
3. Gently allow your arms to return to the starting position, keeping the arms straight. Repeat.
MUSCLES WORKED: deltoid (shoulders), Upper back.
9. RESISTANCE BAND CHEST PRESS
HOW TO
1. With band In place as per video sitting in an upright posture and holding onto the band at each end.
2. Place the band around your back and push out to the front, straightening your arm.
3. Gently allow your arms to return to the starting position. Repeat.
MUSCLES WORKED: Chest. Shoulders, Arms.
10. RESISTANCE BAND SHOULDER PRESS
HOW TO
1. With band In place as per video sitting to the front of the chair, in an upright posture and holding onto the band at one end, whilst the band is under or around your foot.
2. With your hand at shoulder height and your elbow bent, push to the ceiling, straightening the elbow.
3. Gently allow your arm to return to the starting position. Repeat and change arms.
MUSCLES WORKED: Deltoid (shoulder), Arm.
11. RESISTANCE BAND SHRUGS
HOW TO
1. With band In place as per video sitting to the front of the chair, in an upright posture and holding onto the bands at each end.
2. Keeping your arms straight and your shoulders back, shrug your shoulders up to your ear.
3. Gently allow your arms to return to the starting position, straightening the arms. Repeat.
MUSCLES WORKED: Trapezius(muscle between shoulder and neck), deltoid (shoulder), neck.
12. RESISTANCE BAND BICEP CURLS
HOW TO
1. With band In place as per video, sitting in an upright posture.
2. With your arm straight by your side, slowly lift up straightening at the elbow, bringing your hand up as close to the shoulder as able.
3. Slowly lower back, from the elbow to the start position. Repeat and change arms.
MUSCLES WORKED: Biceps (Muscles at front of the arm).
13. RESISTANCE BAND TRICEPS EXTENSIONS
HOW TO
1. With band in place as per video, sitting in an upright posture, keeping one arm locked in place.
2. With one arm bent holding the elbow, straighten this arm and when completely straight squeeze the muscle at the back of the arm.
3. Gently allow the arm to return to the start position. Repeat and change arms.
MUSCLES WORKED: Triceps (Muscles at back of the arm).
14. RESISTANCE BAND SHOULDER LATERAL RAISE
HOW TO
1. With band In place as per video sitting in an upright posture.
2. Keep your arm straight by your side and slowly lift up to just above 90 degrees.
3. Slowly lower back to the start position. Repeat and change arms.
MUSCLES WORKED: Deltoid (Shoulder).