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LGLWSM Newsletter 029 - Exercise Band Workout for Busy Schedules
October 23, 2009

Many of us, (including me), want to get back in some kind of exercise routine, but work, kids, friends, and life can interfere with the process. Walking, running, riding a bike, and weight lifting, are all great exercises to keep fit, but what happens if you don’t have time to get out of the house to do them?

Health is a natural blend of body, mind, and spirit. Each cannot function without the other. I don’t know how long I’ve been waiting to get a weight bench, so I could start pressing and lifting weights again. I do know that I can’t wait forever. I’ll be dead and the weights I have won’t do me a bit of good!

To remedy that, I started thinking outside the box, then I looked inside the box! I was recently rummaging through some old boxes in my garage when I found my old resistance bands. Why not use them and do an exercise band workout? So I looked it up and found a wealth of information about exercises that anyone can fit into the toughest of schedules.

Resistance bands used regularly, are much more aerobic than weight lifting, and do much more total body toning than riding a bike, walking, and running. Exercise bands are inexpensive to buy and you can really get inventive in the way you use them. In cold winter months or even during the heat of summer, it’s a great way to stay inside the house and still get exercise into your day.

Exercise Band Workout for Busy Schedules

This exercise band workout is intended for anyone to use. If you can’t do all the exercises, just do the ones you can do. Start out slowly and build up to the level that suits you best. The workout engages your entire body and will help tone your muscles. It’s the perfect way to include exercise in your day and not have to pay expensive gym fees. The workout focuses more on endurance, so adjust your hand position or the position of your body to get the most tension out of each move. If anything feels too easy, try using a heavier band with more tension.

There are so many resistance bands available today. The simpler ones are the best. Include an exercise ball in your workout if you have one. If not, they are really inexpensive too, and come with their own workout routine. Whatever you do, to stay healthy, you’ve got to move!

  • Beginners: Do two sets of 12 reps using one band, 2-3 times a week, with at least one day of rest in-between workouts.

  • Intermediate: Do two sets of 16 reps using a variety of bands, 2-3 times a week with at least one day of rest in-between workouts.

  • Advanced: Do three or more sets of 16 reps using a variety of bands 2-3 times a week with at least one day of rest in-between workouts.

    Exercise Band Workout

    Alternating Chest Press

    Wrap the band around a sturdy object behind you at chest level. (A sturdy deck railing works great!) Begin with your elbows bent at 90 degrees, forearms parallel to the floor. Keep the right arm stationary and press the left arm out. Bring the left arm back and then press forward with the right arm. Continue alternating arms for a total of 12 - 16 reps on each side. chest

    One-Arm Chest Fly

    Attach the band to a sturdy object at about shoulder height (standing or sitting). Hold the handle (if you have one) in your right hand and wrap the loop around your hand to increase tension if needed. Keeping arm straight (elbow slightly bent) at shoulder level, contract the chest to bring the arm in towards the mid-chest. Return to start and repeat reps. chest fly exercise image

    Lateral Pulls

    Begin with arms straight up overhead, holding the band towards the middle. Adjust hands closer to increase tension. Contract the back and pull the band out while bringing the elbows towards the rib cage. Raise back up and repeat. lateral pull exercise image

    Rear Deltoid Fly

    Standing or sitting, hold your band in the middle, arms straight out in front of you, hands a few inches apart. Squeeze the shoulder blades together and pull band so that arms are straight out to the sides. Return to start and repeat, keeping tension on the band the entire time.

    rear deltoid fly exercise image

    One-Arm Rear Flies

    Get down on your hands and knees, hold one side of the exercise band in your right hand and grab the other end with the left hand. Keep the right hand in place as you lift the left arm straight up to shoulder level leading with the elbow and squeezing the back and shoulder. Adjust hand placement to increase or decrease tension. one arm rear flies exercise image

    Overhead Press

    Place band under ball or stand on the exercise band holding it with both hands. Begin with arms bent in 'goal post', wrists straight and abs in. Contract the shoulders to straighten arms up and lower back down again. overhead press exercise image

    Tricep Extensions

    Hold the band with both hands at shoulder level with your right arm bent so that it's in front of your chest, left arm straight out. Keeping the left arm straight to hold tension on the hand, contract the triceps to straighten the right arm. Return to start and repeat before switching sides. tricep extension exercise image

    Bicep Curls

    Stand on the band and hold band with palms facing out. Pull in abdominal muscles with knees slightly bent, bend arms and bring palms towards your shoulders in a bicep curl. Position feet wider for more tension. Return to start and repeat. bicep curl exercise image


    Stand on the band with feet shoulder-width apart, keeping tension on the band by holding a half-bicep curl. Lower into a squat, keeping your knees behind your toes, and pulling on the band to add tension. Return to start and repeat. squat exercise image


    Stand with your right leg forward, left leg back and band positioned under right leg. Keep tension on the band by bending elbows, and lower into a lunge until both knees are at 90 degrees, front knee behind the toe and butt out. Return to start and repeat. lunge exercise image

    Side Steps

    Tie resistance band around your ankles (make sure you're wearing socks) so that there are a few inches of band when you stand at hip-distance apart. Take 8 steps to the right, contracting the gluteal’s (butt muscles) and outer thigh muscles. Repeat on the other side. side step exercise image

    Butt Blaster

    Get on your hands and knees and wrap a resistance band around the right foot. Hold the handles in each hand and begin the move with the right knee bent and flex the foot while extending the right leg straight back, squeezing the gluteal muscles. butt

    These are a great exercise band routine you can squeeze in anytime of the day. I worked through them a few times, and found they were easier to do after I'd been through all the exercises a few times. It only takes about 30 minutes to get through the routine. If you only have 15 minutes, try doing half of them when you have time, and the other half later on in the day. Stay healthy and be happy and tone, tone, tone!

    Until Next Time!

    Stay Sweet and Be Beautiful!


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