Powerbands are our new favourite fitness equipment. Small enough and light enough to fit into your rucksack, you can take your workout anywhere, getting a sweat on at home, in the park or on holiday. What’s more, these stretchy bands are a great addition to any strength training routine and can also be used for rehabilitation, increasing stability whilst also burning fat and toning lean muscle.
Let’s Bands Master Trainer, Ben Fildes, put together a full body workout for us, using the Max and Mini bands. Suitable for everyone, you can adjust the tension on the bands yourself and maximise the impact on targeted muscle groups, whilst minimising joint stress.
One Arm Biceps Curls
Stand with feet shoulder-width apart with your feet placed over the Powerbands MAX. Grab the band with one arm, starting with your arm down at your side. With palms facing in front of you, pull your arm toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down and go for a total of 12 to15 reps.
Grab the Powerbands MAX with your back to the band. Position your hands at chest height. With elbows up press the band straight out in front of you until your arms reach full extension, and squeeze those chest muscles. Return to starting position and press on for 12 to 15 reps.
Stand on the Powerband MAX with your feet slightly wider than shoulder width. Bring the top of the band over to your shoulder. Sit straight down, stand straight, chest up, abs firm, pressing knees out over your toes. Rise back up to start position and repeat for 8 to 15 reps.
Loop the Powerbands MINI just above your knees. Lie on your back with hips and knees flexed to 90 degrees. Pull the knees apart while contracting your glutes for 2 to 3 seconds. Slowly return to starting position and repeat, aiming for 10 to 12 total reps.
Use the Powerband MINI around your knees. Lie on your back with your feet on the floor, bending your knees to 90 degrees. Rise up with your hips until your shoulders, hips and knees align, contracting your glutes through the entire movement. Do 10 to 15 reps.
Stand with knees slightly bent, feet shoulder-width apart. Grip the middle section of the Powerband MAX with both hands at shoulder level with palms facing up. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Slowly return to starting position and stretch, squeeze, and release for 8 to 10 reps.
Place a Powerband MINI around your knees and a second around your ankles. Place feet shoulder-width apart to create tension on the band. From a half-squat position, shift your weight to the left side, stepping sideways with the right leg. Move the standing leg slightly in. Take 8 to 10 steps in both directions.
Get in plank position, draping the resistance band across your upper back. Loop the ends of the band through each thumb, and place your hands on the ground in starting position. Contract your glutes and abs, and push straight up until your arms fully extend. Lower back down, chest to the floor, and see what you’ve got for 5 to 15 reps.
Squat to overhead Press
Stand on the Powerbands MAX with feet shoulder-width apart. Positioning your hands at shoulder level with palms facing forward. Press straight up, fully extend your arms. Lower back down slowly and repeat for 8 to 10 reps.
There are four types of Powerbands available, MINI, MAX, FLEX and TUBE which are available in four progressive color-coded levels of resistance to suit all fitness levels. To find out more about resistance training or to buy Let’s Bands Powerbands visit www.letsbands.com