Wrap the band around your RIGHT ankle, and standing steady on the LEFT leg. All you need is a sock, a resistance band, and a door to get a great workout. "Today I'm going to be showing you guys a cool home hack that will let you set up bands anywhere at home where you have a door," Teo says at the start of the video. Sale. Resistance bands are super versatile and portable. Your knee does not have to lift high, but be sure to keep the shin parallel to the floor. Place the band under the arches of your feet, and cross the handles in front of you, making an âX.â Slightly pull on the bands to add some resistance. Bring your leg back down and repeat without lowering the leg all the way to the ground. But if want to do exercises like the face pull, high-to-low wood chop, lat pulldown, and triceps extension, you … Wrap the resistance band around your feet, making sure to âhookâ in the arch of your shoes. "We're going to pull them as far as we can out towards the edges to give you some room in the center (of the sock)," he says. Row the elbow up so that your upper arm is parallel to the floor, and keep it steady as you extend the arm back straight, engaging the back of the arm. Complete 10-15 repetitions, and then switch sides. With control lower unbend to the starting position, and repeat. If you're a newbie when it comes … Repeat for 15 repetitions. When sheâs not creating new workouts and recipes for her blog The Live Fit Girls she enjoys running with her two dogs and traveling. Place the center of the band under the arches of your feet and cross the band in front of you to make and âXâ. Best for beginners: Fit Simplify Resistance Loop Exercise Bands. Fitness Insanity Resistance Band Set. Boss Fitness Products - Extra Large Heavy Duty Door Anchor - Great for Resistance Bands, Physica… You should feel the outer hips and glues really working. Complete 10-15 repetitions on the RIGHT side, and then switch to the left. Lift and extend the torso back up to repeat 10-15 times. Deanna is an ACEÂ® certified personal trainer, Balanced BodyÂ® Pilates instructor, and NASMÂ® Fitness Nutrition Specialist. Simple, yet brilliant apparatus enables you to perform almost every exercise imaginable using almost any door. So let’s say the heaviest band—which is 16-20 pounds of resistance—is a little too light for a particular exercise Make sure to keep the hips steady and pointing forward. //]]>, Paleo Diet Recipes, Information, and Tips. See … Sitting on your mat, place your feet through the handles so that they lay over the arches of your feet. Complete 10-20 repetitions. Keeping the resistance band under the arches of the feet, hold the resistance band handles (or choke up onto the tubing if needed) with your palms facing towards you. Bend your torso over so that itâs almost parallel to the floor. Hold onto the handles, and start with your feet hip distance apart. Place the looped band on the thighs, just above your knees. Keeping your lower abs tight, lower your legs down to a 45 degree angle to the floor and use your abs to lift the legs back up. Repeat for 15 repetitions. Place your right hand or elbow on your front thigh, and hold the end of the resistance band in the LEFT hand. These resistance band exercises will give you a total body workout, toning and strengthening from every inch. (Think of these as âstanding push upsâ!) Wrap the band under the arch of your RIGHT foot, engage your abs and obliques as you slightly shift your weight to the LEFT, but keep your hips steady. Lay on your back and hold onto the handles. Repeat 15 times, and then switch sides. Hook the resistance band to the top of a doorway, or wrap it high around a pole or something sturdy. Lower back down, keeping the upper arm steady. We may earn a commission through links on our site. Boss Fitness Products - Extra Large Heavy Duty Door Anchor - Great for Resistance Bands, Physica… Wrap the resistance band around a pole at about your own shoulder height. Complete 15 repetitions. DynaPro Direct Door Anchor. Place a band loop around your thighs, just above your knees (or tie your band into a loop if you donât have a looped band). Squat down as if you were sitting back into a chair, keeping the weight in your heels, and then engage your glutes and hamstrings to press back up to standing. The Body by Jake Tower 200 door gym is slightly different in design… Start with the legs straight, and then engage the backs of the legs to bend the knees and pull your heels in towards your glutes. With the arms bent at 90 degrees and hands at shoulder height with palms down, press the arms out in front of you. Lay on your back and extend your RIGHT arm out to the side in a âTâ shape position, and extend the RIGHT leg up to the ceiling. With control, bring the arms back to shoulder width. You can clip everything on and off to get the resistance just how you need it. Hold in a glute bridge (described above), making sure the knees aren’t touching. Keeping the arms straight, but without locking the elbows, raise the arms in front of your to shoulder height. Row only the RIGHT arm up, in an upright row, and as you pull the hand up towards the shoulder, twist to the RIGHT, using the obliques. Hold the handles of the resistance band in each hand and stand with the middle of the resistance band under the arches of your feet. With control, bring the knee back in and repeat 15-20 times. The Fitness Insanity resistance band set is your total home … Come down into a full plank on a mat or on the floor, holding onto your band. Seriously, you're the best. Keep your back straight with your abs pulled tight as you hinge at your hips (as if doing a deadlift), and then engage the back of the legs to straighten back up to standing. Stand with feet hip distance apart and place the resistance band under your RIGHT foot, holding the resistance band handle in your RIGHT hand. Complete 15 repetitions. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Undersun Resistance Bands Door Anchors are a small, light and portable anchor-point for resistance band training. Lower back down with control and repeat for 10-15 repetitions, and then switch sides.