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    A Quick Resistance Band Arm Workout You Can Do At Home

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    No dumbbells? No problem. It’s totally possible to strengthen and sculpt your arms at home without owning a set of free weights. All you need is a resistance band.

    I’ve created this quick resistance band arm workout using five exercises that are good for all fitness levels. The goal of this workout is to build muscle endurance in your upper body, specifically your triceps, biceps and back. So grab a mini loop and snap to it!

    Time: 5 minutes

    Equipment: Resistance band

    Good for: Arms, upper body

    Instructions: For each move, complete 15 to 30 reps (but no more than 30) or do as many reps as possible in 30 to 45 seconds, then immediately continue to the next exercise. Complete three to five rounds total.

    1. Lateral Lunge To Cross-Body Row

    How to: Stand with your feet slightly wider than shoulder distance apart. Wrap a resistance band around your left foot and hold the other end in your right hand. Bend your left knee and lean into your left side, bringing your right hand down toward your left foot. Then stand up straight, bend your right elbow and bring your hand toward the right side of your chest. 

    That’s one rep. Complete all reps on one side before switching to the other.

    READ MORE: This Dynamic Warm-Up Will Help You Prep For Your Best Workout Yet

    2. Side Plank Row

    How to: Get into a side plank position, with your left forearm on the ground and your ankles stacked on top of each other. Your body should form a straight line from head to foot. Hold a resistance band in between your hands. Pull your top hand up until it’s fully extended in the air, then slowly lower back down until your hand is at shoulder height. 

    That’s one rep. Complete all reps on one side before switching to the other.

    3. Plank Row

    How to: Get into a high plank position, with your shoulders stacked over your wrists. Loop one end of a resistance band around your left thumb and hold the other end in your right hand. Keeping your core tight and hips stable, pull your right hand to your shoulder. Slowly lower back down. 

    That’s one rep. Complete all reps on one side before moving on to the next.

    4. Seated Single-Arm Row

    How to: Sit up straight, with your legs extended and feet flexed. Wrap a resistance band around your left foot and hold the other end with your left hand. Keeping your legs and torso stable, pull the band backwards until your hand reaches the left side of your body. Return to start. 

    That’s one rep. Complete all reps on one side before switching to the other.

    READ MORE: You Can Do This Arms & Abs Bodyweight Workout Anywhere

    5. Bent Over Row

    How to: Stand with your feet hip-width apart, hinging forward at your hips and knees slightly bent. Wrap one end of a resistance band around your left foot and hold the other end in your left hand. Keeping your body stable, pull the resistance band up until your left hand nearly reaches the left side of your body. Slowly return to start. 

    That’s one rep. Complete all reps on one side before switching to the other.

    This article was originally published on www.womenshealthmag.com  More

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      This Powerful Joint-Friendly Lower Body Workout Tones Every Inch

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      A resistance band is like having a mini-gym — you can use it to work your whole body (or do a lower body workout, like this one) and then conveniently stash it in your sock drawer when not in use.

      It’s also a low-impact alternative to weights for getting your strength back after an exercise hiatus (like, welcoming a beautiful bundle of sleep deprivation into your life. Love ‘em, but being a new mom is hella challenging!).The continuous tension in the band makes it easier to control your movements in both the lifting and lowering phases of the exercise, reducing your risk for injury. Training with a band also allows you to get hyper-specific with the muscles you target — which is why resistance bands are such a favourite of Pilates instructors and physios for strengthening the smaller muscles that often get neglected in the big, impressive-looking lifts that make it to the ‘gram.

      HOW TO DO IT: This lower body workout by trainer Alicia Krige is designed as a circuit. Starting with exercise one, do all reps as indicated, rest, then move on to the next exercise. Once you’ve done all the exercises, take a longer rest and then start again at the beginning for another round. Do 4 rounds in total.

      You’ll need: A resistance band.

      Mycore Hevia Resistance Band

      These bands are slip-proof and won’t snag on your clothes. They come in different strengths, from light to heavy resistance.

      Reebok Lux Strappy Sports Bra

      Angled side seams bring stability while the straps are adjustable for our ever-changing bodies.

      Reebok Lux High-Waisted Leggings

      A high-rise, thick waistband hugs your waist and stays in place through burpees and core moves.

      The Joint-Friendly Lower Body Workout

      Standing lateral lifts

      12 reps per side

      Stand tall, feet hip-width apart, band around your legs a few centimetres above the knees. Keeping your torso upright and forward facing, raise your right leg straight out to the right. Lower to start. That’s one rep. Do all, then switch legs.

      Bodyweight squat

      12 reps

      Stand tall, feet slightly wider than shoulder-width. Keeping your chest upright, sit your hips back, like you’re sitting in a chair. Squeeze your bum to return to start. That’s one rep.

      Donkey kickbacks

      12 reps per side

      Start on all fours — hands in line with shoulders, knees and hips bent 90 degrees and band around your thighs. Pushing through your hands, lift one leg behind you, keeping your knee bent and foot flexed. When you feel your bum squeeze on that side, lower to start. That’s one rep. Do all, then switch legs.

      Curtsey squats

      15 reps per side, alternating

      Stand with feet shoulder-width apart, band around your thighs. Keeping your chest upright, step your right leg back, crossing behind your left leg and lower so your knees are at 90 degrees. Push back to start, then repeat on the other side. That’s one rep.

      Single-leg resistance deadlift

      15 reps per leg

      Stand tall with feet staggered, band looped securely under the front foot, the other part in both hands. Hinge forward at the waist, with a slight bend in your knees. This is your start position. Now, squeeze your bum to stand, keeping your back flat. Lower to start. That’s one rep.

      Bicycle crunch

      12 reps per side, alternating

      Lie on your back, band around your legs above the knee, hands behind your head and elbows wide. Raise your legs, knees bent and shins parallel to the floor. Keeping your lower back glued to the floor, extend left leg and twist left elbow to right knee. Reverse the move back to start, then repeat on the other side. That’s one.

      Clam Shells

      12 reps per side

      Lie on your side, legs stacked, knees bent, band around your thighs and upper body propped up on your elbow. Keeping your upper body still, raise your top knee, keeping your feet together. Return to start. That’s one rep.

      Downward-Facing Dog straight-legged kickbacks

      Do 12 reps per leg

      Start in Downward-Facing Dog, back straight, hands and feet flat on the floor (use a block or folded towel under heels if necessary), band around your legs, above the knee. Keeping hips square, raise your right leg straight out behind you. Lower to start. That’s one rep.

      Core crunches

      Do 20 reps

      Lie on your back, band around your shins, hands behind your head with elbows wide and legs raised with knees bent and shins parallel to the floor. Keeping your lower back glued to the floor, squeeze your abs to raise your head andshoulders. Lower back to start. That’s one rep.

      Single-leg bridge

      12 reps per leg

      Lie on your back, legs bent, feet flat on the floor, arms at your sides, band around your legs above the knee. Raise one leg straight up, foot flexed. Squeeze your bum, then lift your hips so your body forms a straight line from shoulders to hips. Lower back to start. That’s one rep. More

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      Tone Up The Fun Way With This Strength And Cardio Dance Workout

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      The best workout is one that doesn’t actually feel like a workout at all, but rather feels like you’re just having a good time. And that kind of fun fitness sesh is what group fitness instructor and Next Fitness Star finalist Botle Kaymaba specialises in. Case in point: This high-energy cardio dance workout. “It’s a cardio jam session that incorporates aerobic movements as well as freestyle dancing,” says Botle. “It’s a great cardio burner workout that will make you feel good, proud and confident at the end of the session.”

      READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

      How It Works

      Start with the cardio workout. Pump up the volume on the video below and follow along with Botle or simply freestyle. “Just listen to the music and move to the beat,” says Botle. Feel free to play the song more than once. When you’ve warmed up, move on to the strength circuit. Do all sets of each move before proceeding to the next. Once you’ve finished your last set of the third move, you’re done.

      Cardio warm-up

      Pump up the volume and follow along with Botle… 

      READ MORE: Try These Exercises To Build A Stronger, Bigger Butt

      For the next workout, you’ll need: A stability ball and a resistance band

      The Cardio Dance Workout

      1. Lateral Raises

      Reps: 8-25

      Sets: 2-3

      Stand on the resistance band. Hold the tip of the band with palms facing your thighs. Lift your arms sideways to should height and back down to start. That’s one rep.

      2. Overhead Tricep Extensions

      Reps: 4

      Sets: 2

      Grab the ends of the resistance band with each hand and stand on the middle of the band with your feet. Pull the band up over your shoulders so that your elbows are pointed forward. Extend your arms upwards until they’re straight, hold for eight counts, then return to start. That’s one rep. Rest for 10 seconds between reps

      READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine

      3. Stability Ball Plank With Single Leg Lift

      Reps: 10-12

      Sets: 3

      Lie on your belly on a stability ball, then walk your hands out so the ball is underneath your shins and your hands are in line with your shoulders. Draw your belly button towards your spine to engage your abs – this will help keep your spine straight and your body stabilised. Raise one leg straight behind you, then slowly lower it back to start. Keep your pelvis stable.

      Watch Botle perform the moves: 

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