Harvard Health Resistance Bands & Tubes
Moderate   Ic_time_32x32 43:20    Target_32x32 Legs    Ic_workout_dumbbell_32x32 Dumbbells
Wide elastic resistance bands or resistance tubing with padded handles help build strength in this versatile, full-body workout. Bands and tubing come in varying levels of resistance indicated by different colors: depending on the brand, light resistance might be yellow, while medium resistance is orange, for example. Before doing most of these exercises, you must firmly anchor resistance tubing to a door or other structure. Some brands include a door attachment; if yours does not, you can wrap tubing around a column at the gym or around the leg of a heavy table or strong banister at home. Equipment: Resistance bands • Resistance tubing • Stability ball

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Exercises

2 rounds of:
16 Overhead Reaches
16 Overhead Reaches

50 seconds
16 Alternating Knee Lifts
16 Alternating Knee Lifts

50 seconds
16 Squats
16 Squats

50 seconds
16 Reverse Lunges
16 Reverse Lunges

50 seconds
Rest
Rest

40 seconds

2 rounds of:
10 Seated Row on a Stability Ball
10 Seated Row on a Stability Ball

50 seconds
Rest

40 seconds

2 rounds of:
10 Lat Pull-Down on a Stability Ball
10 Lat Pull-Down on a Stability Ball

50 seconds
Rest

40 seconds

2 rounds of:
10 Chest Presses
10 Chest Presses

50 seconds
Rest

40 seconds

2 rounds of:
10 Left Hip Flexion
10 Left Hip Flexion

50 seconds
Rest

20 seconds
10 Left Hip Flexion
10 Left Hip Flexion

50 seconds
Rest

20 seconds

2 rounds of:
10 Right External Arm Rotations with Diagonal Reach
10 Right External Arm Rotations with Diagonal Reach

50 seconds
Rest

20 seconds
10 Left External Arm Rotations with Diagonal Reach
10 Left External Arm Rotations with Diagonal Reach

50 seconds
Rest

20 seconds

2 rounds of:
10 Squats
10 Squats

50 seconds
Rest

40 seconds

2 rounds of:
10 V-Raises
10 V-Raises

50 seconds
Rest

40 seconds

2 rounds of:
10 Traveling Side Squats
10 Traveling Side Squats

50 seconds
Rest

40 seconds

1 round of:
4 Torso Rotations
4 Torso Rotations

1 minute
8 Hamstring Stretches
8 Hamstring Stretches

1 minute
4 Upper Hip Stretches
4 Upper Hip Stretches

1 minute
4 Upward Dogs
4 Upward Dogs

1 minute
4 Child's Poses With Diagonal Reach
4 Child's Poses With Diagonal Reach

1 minute
4 Downward Dogs
4 Downward Dogs

1 minute
4 Chest Stretches
4 Chest Stretches

1 minute
8 Shoulder Stretches with Torso Rotation
8 Shoulder Stretches with Torso Rotation

1 minute