Stronger, better, faster, stronger.
If you're looking for a quick, fun, and intense HIIT workout with dumbbells, look no further.
This high-intensity interval training workout is only 10 minutes long, but don't let that fool you: it packs a serious punch .
It's equal parts strength, power, and cardio, and you can do it at home or at the gym.
All you need is a set of medium-sized dumbbells, and an exercise mat is optional.
If you want to sweat more, repeat this workout 1-2 times for a 20-30 minute workout.
If you want to spice up your routine, accompany these movements with a core workout with the FITNESS 30-Day Abdominal Challenge. Your core supports you in all your daily movements, especially during exercise, so it is very important that you work yours daily to get stronger and avoid injuries.
For this workout, here's what you can expect. Read on, and get ready to move!
- Tackling the Squat to Press
- Drop Squat to Biceps Curl
- Muscle Jacks (BURNOUT: Squat Jack)
- Renegade Rows
- Climbs with Row to Press
- Cross Pop-Ups
- Overhead Triceps Extension
- Side Lunge + Row (Right Side)
- Side Lunge + Row (Left Side)
- Sprinter Push-Ups
Don’t forget to subscribe to LE BOX DU FITNESS YouTube channel for free weekly workouts. Find us on Facebook, Instagram, Snapchat and the website. And if you need some awesome music to power up your workouts, check out his workout music podcast available on iTunes.
How to Use Resistance Bands
Resistance bands are a strength training classic for good reason!
It's no secret that you can get a great workout using just your body weight. But sometimes you just want to add a little resistance.
Not everyone has a set of dumbbells at home or a gym at their disposal, which is where this crazy useful piece of exercise equipment comes in: the resistance band .
One of the most interesting aspects of these devices is that they can go anywhere.
Throw them in a suitcase to take on a trip, hide them on your nightstand for a quick morning workout, or pack them in your gym bag to get in a few extra moves if your gym doesn't have one.
They're usually color-coded based on their resistance level (darker usually means harder). You can exhaust a whole list of exercises with just your body, but if you have a doorknob, wall, or pole to attach it to, your exercise repertoire just doubles.
Ready to get into fitness?
Follow along with this resistance band ab and butt workout video, or try some of the moves below. (Don't have one yet? Check out these cheap resistance band options.)
Cardio
Opposition Jacks
- Stand with your feet together and hold both ends of a bent resistance band. Extend your arms out to the sides, spreading the ends of the band as far apart as possible, bringing the band toward your chest and squeezing your shoulder blades together.
- Quickly jump up with both feet together and bring your arms in front of your chest, shoulder-width apart (arms remain at shoulder height).
Boxer with resistance
- Anchor the band securely (to a doorknob, wall, or post) and stand facing it, holding the handles or ends of the band with your elbows bent at your sides.
- Step forward with your right foot and extend your left arm in front of your chest (as if to punch), palms facing down.
- Quickly switch legs and punch your right arm forward.
- Continue alternating as quickly as possible.
- Add more resistance by standing further away from the anchor point, or decrease the intensity by moving closer to it.
Squat Hops and Press Backs
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Standing with your feet hip-width apart, facing the anchor, hold the handles with your arms extended at your sides.
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Lower into a deep squat position, pressing your arms to your hips, palms facing back.
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Quickly jump up, extending your arms in front of your chest. Land in a squat position, pressing your arms back.
(Add these other cardio exercises to the resistance band for a complete workout.)
Strength
Resistance Band Deadlift
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With the band tied in a loop, stand on the band with your feet hip-width apart, holding the other side of the loop with both hands.
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Bend your knees slightly, rock your hips forward until your chest is almost parallel to the floor, keeping your back naturally straight and your abs tight.
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You should feel a slight stretch in your hamstrings.
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Keeping your spine straight, engage your glutes to return your body to the starting position.
(Love that burn in your glutes? Next time, try these other resistance band exercises.)
Squat with one-arm Arnold press
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Stand on the band with your feet hip-width apart, holding the end in your left hand, elbow bent and palm in front of your left shoulder.
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Keeping your core engaged, hinge your hips and bend your knees to come into a squat position.
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Extend your legs while simultaneously performing a one-arm Arnold press, rotating your palm forward as your left arm extends overhead.
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Reverse the movement and repeat.
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Do 10 to 12 repetitions on the left side before switching sides and repeating.
(This move hits almost your entire body; try these other resistance band moves to tone your entire body.)
Row of resistance
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Stand in the center of the resistance band, and cross the ends to create an X.
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Hinge your upper body forward from your hips and grab one end of the band or handle.
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Arms start low and together, then pull elbows out and back, squeezing shoulder blades together.
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Slowly return your arms to the starting position. (Standing will work your shoulder (and traps) more, while leaning forward will focus the work on your lats - the largest muscle in your back.)
(You should feel it in your back! Do it as part of our 30-Day Back Challenge and your rear view will be sexier than ever.)
Resistance Band Exercises
Resistance Band Exercises – What Are Their Benefits?
The resistance band is an amazing product that has a very unique physical property known as variable elastic potential. Basically, how it works is that the more you stretch the band, the greater the resistance, and the faster it retracts.
You will find that resistance bands, due to their elastic approach, will increase your body speed compared to weights. Resistance band exercises are a great alternative to any type of fitness exercise that creates impact on the body.
Multiple sclerosis patients who can barely walk are one example where they can be helpful. They can use the resistance bands to get the blood flowing in their legs by doing some stretches with the band wrapped around one of their feet.
Resistance band is a great alternative for all individuals in society, and some of its benefits are:
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Excellent for muscle strengthening and muscle toning.
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Increases the person's flexibility and range of motion.
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Reduces discomfort for people with motor disabilities through its low-impact activities.
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Ideal for rehabilitation patients who need to recover from an injury.
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Resistance bands can be used by all types of people, of different heights, weights and ages. This includes children too!
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Use can be instantaneous as there is no preparation time, so results are faster.
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Very cheap, so affordable for everyone.
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Highly portable, ensuring your workouts can be undertaken in all types of environments.
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Resistance bands can be purchased in different resistances, so as you improve you can opt for a more challenging band.
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Your core muscles are engaged during your workout, unlike other traditional strength training exercises.
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Can target hard-to-reach muscles, unlike most strength training exercises. In particular, the fast-twitch muscles in your body are targeted.
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May shorten the length of the resistance band, which may make the exercise more difficult to perform.
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Can implement sports-oriented activities, like trying to improve your golf swing or throwing a baseball. Really builds muscle in the areas you need to focus on for those sports.
Obviously, a resistance band workout isn't going to give you all the results you need. Since it's mostly used for toning exercises.
You should combine the workout with light aerobic exercises as well as a healthy diet. By doing this, you will notice results much faster, and will obviously achieve better results.
As with all fitness equipment, you should warm up your muscles and joints before applying any type of resistance. A warm-up could include performing the exercise without the resistance band.
There are so many different resistance band exercises that this article couldn't possibly cover in such a short time. If you Google the term " resistance band exercises " you'll have an unlimited source of images and workout routines at your fingertips.
Don't hesitate, pick up a resistance band today and start getting results in different parts of your body today!
Elastic resistance training
Welcome to a simple, easy, effective and convenient way to stay fit!
Resistance training is ideal for people who have an active lifestyle, travel a lot, stay at home or want to supplement their existing workout routines.
It is also a great source of activity for the elderly, young people, and people recovering from injury. Exercise is by far one of the most important things we can do to improve our health and longevity.
It is very important to include some form of resistance training in our weekly routines to increase our metabolism and burn those excess calories!
There is a very simple explanation of the science behind elastic resistance training. As the band is stretched, the resistance increases, providing a progressive stimulus to the muscles.
Resistance training is the use of increased force against body movement in order to develop lean muscle mass, power, strength, and endurance.
Regular isotonic exercises using machines or free weights rely on gravity, which is the force opposing the weight, limiting the user's movement.
Typically, only upward movements against gravity are possible with free weights, and machines are usually limited to a single exercise.
With elastic resistance training, many different exercises can be performed and the resistance depends on the stretch distance.
It offers many more possibilities of movements and directions of movement, exercising single and multiple joints, while developing the body in a more functional way.
Using elastic resistance requires much more stabilization and coordination than basic isotonic exercises.
The band is kept stable through a higher level of neuromuscular control than machines and ensures a smooth return phase of the exercise, rather than letting gravity take over.
Bands offer many more movement possibilities and directions of movement, exercising single and multiple joints, while developing the core, small stabilizing muscles and full body functionality.
Enjoy the benefits of this extremely effective exercise tool in the privacy of your home, office or while on vacation!
Whether you are a beginner or an experienced athlete, whatever your strength and ability level, using resistance bands will allow you to perform some of the most complete and versatile workouts available!
There are two forms of elastic resistance:
Elastic bands and elastic tubes. Both can be purchased at fitness equipment stores at a fairly low price.
If you liked this article and added 10 minutes with dumbbells that sculpt the entire body. Leave me in the comments, if you were already aware of these concepts and what is your experience on the subject.
If you want to find other Fitness and Well-being articles, take a look at the full body and weight loss sections of the blog, you will find lots of advice and tips to do at home.
And if you want to know more about our fitness accessories to equip yourself adequately, do not hesitate to visit the collection dedicated to fitness accessories now .
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