Home Work Out

[Chad Brock]

Alright so I went out and bought some Nike Resistance bands. The kit
includes:

1. Long Length Resistance Band -Heavy resistance
2. Figure 8 Resistance Band -Medium Resistance
3. Circular Resistance Band-Light resistance

I was curious if you hade some ideas on workouts, I have listed the
following to do on nights I do not go the gym:

1. Push ups 3 x 25
2. Triceps Extension 2 x 20
3. Curls 2 x 25
4. One Arm Rows 2 x 20
5. Vertical Crunch 2 x 20
6. Lateral Raises 2 x 15
7. Front Raises 2 x 15
8. Forearm Curls 2 x 20

I was also going to go out and get an exercise ball to kind add to the
list. I also figured I could bring this on the road when I travel.
Until I can afford some real equipment, this should help, let me know
what you think.

[TLN - Moderator]

Chad,

I think resistance band training is a great idea when you are pressed
for time and can't make it to the gym. And as you mentioned, it is
portable, so you can take it on the road with you.

You laid out a nice full body workout. I agree with the higher reps
as well. Especially as a compliment to your dumbbell and barbell
workouts at the gym.

I suggest adding a leg exercise. You can do a resistance band squat.
Get in traditional squat starting position. With arms at your side,
hold handles with palms in and have band run under both feet. Band at
starting position must be taunt to provide enough resistance through
the squatting movement. Now squat. it will take a few times before
you get the movement down and the resistance just right.

The key with resistance bands is to take your time and complete, nice
fluid repetitions. This keeps resistance on the muscle throughout the
movement Taking your time is also a key for safety. Stronger
individuals may have the tendency to get a little to gung-ho with the
bands and have them snap or slip out of the handles (been there, done
that!).

Change up your routine every few weeks. Change rep ranges and
exercises to keep routine from getting stale. As you use the bands
more, you will find new exercises and positions to hit muscle groups.
An easy way to do this is by playing around with different grips and
angles (as well as sitting, standing, lying on the floor). An
exercise ball is a great, inexpensive and portable addition that will
provide even more exercise options. Enjoy!

TLN Phil