Active at home – Strength band workouts

Active at home

Strength bands provide consistent tension for an incredible resistance workout

Core circuit

If you’re traveling and find yourself with limited space and equipment–or even if you are at home and need a compact workout–try this core circuit that requires only you, the floor, and a resistance band.


In addition to using a repetition-based system of training, the circuit format lends itself very well to time-based training. Instead of using repetitions to establish the workload, individuals train for a specified period of time. For example, work periods of 15 to 30 seconds, coupled with rest periods ranging from 15 to 30 seconds, are frequently recommended for circuit training. From a physiology standpoint, individuals performing a 30-second work period with only 15 seconds of rest will stress their cardiovascular system more than an individual who works with the elastic resistance for 15 seconds and takes 30 seconds of rest. Changing the work rest cycle is a common practice in exercise training. For a tennis player, a work-rest cycle of 15 seconds of work followed by 30 seconds of rest mimics the challenge to the muscular system that is encountered when playing tennis. This is an example of the specificity concept, an important factor to consider when determining what amounts of work and rest to use during circuit training.

Performing circuit training involves the use of a series of exercises in succession with very short rest periods in order to stress the cardiovascular system. In addition to producing the traditional strength improvements of a training program that uses weights or elastic resistance, performing exercises in a circuit format can also produce gains in cardiovascular fitness. Therefore, circuit training works the cardiovascular system as it activates isolated muscle groups and stresses larger portions of the body through multiple-joint exercises.

Two-arm resistance band exercises for core strength

In a gym or health club, the adjustable cable machine is often one of the most under-utilized pieces of equipment, and when it is used, it is not to the best of its ability. A two-arm resistance band allows for a number of cable machine-type exercises to be performed anywhere you can identify a secure anchor point for the band. The benefit of using either a two-arm resistance band or cable machine is that you can perform pushing, or rotating movements from a standing position, which will engage most of the muscles responsible for controlling both stability and mobility. These exercises can be some of the most effective movements for developing the core strength that can help you to enjoy all of your favourite activities.

Why Resistance Band Workouts are Awesome! Shoulder Special

Resistance band workouts can be used to strengthen every muscle in the body. In this article, we will answer some common questions about resistance bands and give you some exercises specifically for your shoulders.

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Resistance band exercises to strengthen your shoulders and back

Whether you’re looking to strengthen muscle or tone up, these resistance band exercises for shoulders and back from Nick Tumminello will help do the trick.

Resistance bands can help improve your strength, flexibility and endurance. This makes them a great addition to any strength training workout. Since they’re compact, taking them wherever you go gives you the chance to maintain fitness wherever you are. In this blog, adapted from Nick Tumminello’s Your Workout PERFECTED, we’ve put together some great resistance band exercises for shoulders and back.

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Book featured

Strength Band Training

Phillip Page, Todd S. Ellenbecker



Smarter Workouts

The Science of Exercise Made Simple

Pete McCall, Kira Stokes