Resistance Band Workouts ; 50 Exercises for Strength Training at Home or On the Go 9781510753488

Improve Your Strength and Body Composition with 3 Types of Resistance Bands! This is your one-stop-shop for anyone who

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Resistance Band Workouts ; 50 Exercises for Strength Training at Home or On the Go
 9781510753488

Table of contents :
Introduction

BENEFITS OF STRENGTH TRAINING

Bone Density

Muscle Mass and Healthy Aging

Fat Loss and Body Composition

Strength Training Recommendations

Before You Start Strength Training

The Importance of Consistent Training

The Scale is Not a Useful Tool for Measuring Results

INTRODUCTION TO RESISTANCE BANDS

Benefits of Resistance Bands

Where You Can Use Resistance Bands and Anchor Points

Types of Resistance Bands

Tubing with Handles

Mini-Bands

Pull-Up Assist Bands

How to Adjust Resistance Level/Weight

Resistance Bands

Mini-Bands

How to Choose an Appropriate Resistance Level

RESISTANCE BAND EXERCISES

Resistance Band Exercises

Mini-Band Exercises

Pull-Up Assist Band Exercises

Breathing

Performing Reps

Tempo

Arnold Press

Band Pull-Apart

Band-Assisted Pistol Squats

Band-Assisted Pull-Ups

Band-Resisted Sprints

Band Resisted Forward Sprints

Band-Resisted Backward Jogging

Band-Resisted Lateral Shuffle

Banded Squat

Bent-Over Rear Delt Fly

Bent-Over Row

Biceps Curl

Bicycle Crunch

Chest Press

Clamshell

Face Pull

Front Raise

Glute Bridge

High Curl

High Plank Row

High-Low Chop

Hip Hinge

Hip Raise

Hip Thrust

Kneeling Pull-Down

Lateral Raise

Lateral Walk

Low Curl

Low-High Chop

Lying Abduction

Mountain Climber

Overhead Extension

Overhead Press

Pallof Press

Pec Fly

Psoas March

Pull-Through

Push-Up

Quadruped Kickback

Side Plank Reach

Side Plank Row

Single-Leg Bench Squat

Single-Leg Deadlift

Single-Leg Hip Extension

Skater Squats

Split Squat

Standing Rear Delt Fly

Standing Row

Standing Wide Row

Straight-Arm Pulldown

Torso Rotation

Triceps Kickback

Triceps Press-Down

HOW TO CREATE YOUR OWN RESISTANCE BAND WORKOUT PROGRAM

The Six Fundamental Strength Movement Patterns

Squat

Hip Hinge

Lunge

Upper Body Push

Upper Body Pull

Plank

HOW TO DESIGN YOUR RESISTANCE BAND TRAINING PROGRAM

Warming Up Before Your Workouts

Cardio First or Strength Training First?

Reps and Sets

Straight Sets, Supersets, Tri-Sets, and Circuits

Compound Versus Isolation Movements

Training Splits

Core Training

SAMPLE WORKOUT PROGRAMS

Two Workouts Per Week

Three Workouts Per Week

Four Workouts Per Week

Five to Six Workouts Per Week

Beginner Five- or Six-Day Workout Program

Advanced Five- or Six-Day Workout Program

Core Workout Examples

HOW TO ENSURE YOUR MUSCLES RECOVER EFFECTIVELY FROM STRENGTH TRAINING

Take a Rest Day

Active Recovery

Foam Rolling

Massage

Stretching

Yoga

Sleep

STRENGTH COACHES ON USING RESISTANCE BANDS WITH THEIR CLIENTS

Acknowledgments

About the Author

Index

Polecaj historie