What follows is the 20-minute beginner workout that I do with my resistance bands. These exercises are not difficult, but before you get started be sure that you are fit for exercise. If you have physical limitations, see a fitness expert for specific guidance.
Getting Started with Resistance Bands
Getting started with resistance bands is simple. First, read my sharepost, “Resistance Band Training for Plus-Sized People.” Even if you aren’t plus-sized, my article is chockfull of good resources and need-to-know information for beginners.
It is important that you choose the right band for your exercises. Bands come in different levels of resistance from 2-96 lbs or more. If you need help, you can download the American School of Sports Medicine’s guide to Selecting and Effectively Using Resistance Bands for Exercise.
I use the yellow band (2-4 lbs) from my Black Mountain Products Resistance Band Set to do my work out.
You also will need a good pair of sneakers. I swear by my MBTs! MBT (Masai Barefoot Technology) sneakers have a unique design that mimics walking on soft uneven ground, the way our bodies were designed to walk rather than on the hard surfaces of a modern society. The result is that I no longer have feet and back pain when I walk or exercise. My husband swears that he has no knee pain when he wears his MBTs. People all over the Internet say the same results. The bottom line: If you suffer from joint pain when you exercise then you’ll need a pair of MBTs.
I got a pair of MBT Women’s Zalika Sneakers for $50 on Amazon. These are $200 sneakers! A bonus is that they’re slip-on so people with mobility or dexterity problems will have an easier time getting them on and off.
My husband has the MBT Men’s Mahuta Lace-Up Sneaker. This is a pair of $250 sneakers but depending on the color and size you need, prices can drop significantly. Hubbie got his sneaks for $87.
You’ll also want a cold glass of water to hydrate yourself after the workout.
20-Minute Beginner Workout with Resistance Bands
Warm-up: 3-min of walking or jumping jacks or jumping rope
Squats: 12 repetitions
Lower the body, keeping knees behind toes and weight distributed over the back 2/3 od feet, until thighs are parallel to the floor. Maintain a natural arch in the lower back.
Lunges: 12 repetitions
Lower the body, keeping the lead knee over the back 2/3 of the fot, until lead thigh is parallel to the floor. Trail knee should not contact the floor.
Chest fly: 12 repetitions
Keep wrists firm and arms straight with a slight bend in the elbows while pushing towards the midline of the body. Hands end extended out from mid-chest in a thumbs-up position.
Rear rows: 12 repetitions
Pull arms back with palms facing the body until fingers contact the lower rib cate. Keep the chest lifted.