Resistance Band Exercises Workout Video for Beginners

This workout video is a demonstration of 4 resistance band exercises suitable for a beginner. A detailed description of how to do each resistance band exercise is outlined below.

#1 Resistance Band Squat Press

• For this exercise you will not need to anchor the resistance band to any object.
• Holding both handles at shoulder level, drop the resistance band on to ground and step on to it with both feet.
• Position your feet so that they are hip-distance wide and evenly spaced apart.
• Start the exercise by lowering down into a squat position, bending at the waist with a straight back, as if you were sitting down in a chair.
• Complete the exercise by standing up straight, pushing through the legs, and extending the arms upwards in the same movement.
• If you find this to be too tough, you can extend the arms upwards in the squat position.
• Complete 10 repetitions.

#2 Resistance Band Row

• For this exercise you will need to anchor the resistance band to an object.
• Stand facing the resistance band and keep both knees slightly bent.
• Start the exercise with arms shoulder-distance apart and reaching forward.
• To complete the exercise, draw your elbows back, aiming to move the elbows past the line of the back.
• Try to squeeze your shoulder blades together as you pull.
• Slowly return to the starting position.
• Throughout the exercise, keep your shoulders relaxed, your wrists level with your elbows and your arms tucked in close to your body.
• Complete 10 repetitions.

#3 Resistance Band Chest Press

• For this exercise you will need to anchor the resistance band to an object.
• Stand facing away from the resistance band.
• Hold the handles with the band underneath your arms.
• Step one foot slightly forward and keep both knees slightly bent.
• Start the exercise with your elbows raised to the sides just below shoulder level and your arms bent 90 degrees so that your wrists are directly in front of your elbows.
• Complete the exercise by pushing your arms forward and slightly in so that you finish with arms straight in front of you and shoulder width apart.
• Return to the starting position.
• Complete 10 repetitions.

#4 Resistance Band Tricep Pushdown

• For this exercise you will need to anchor the resistance band to an object.
• Stand facing the resistance band.
• Hold the handles with the palm of the hands facing down.
• Step one foot slightly forward and keep both knees slightly bent.
• Start the exercise with your elbows tucked in close to your body and lower the weight down until your elbows are straight.
• Return to the starting position and stop when your elbows are 90° from the ground and then reverse the motion back down.
• Complete 10 repetitions.