Workout w/ Rubber Bands! THIS IS ALL YOU NEED!

Today I’m going to show a few exercises you can do anywhere.

This is all you need.

Rubber bands! Doesn’t matter if loop bands or not, in my opinion you just need different bands with different resistance.

Let’s start

If you already train with bodyweight exercises, you can do the following exercises to activate the muscles before the workout or you can do them as a “light session”.

1st superset.

Push ups

If push ups are easy, you can use the rubber band.

Push ups + Triceps Extensions.

Be sure to feel the pressure of the band and then you can start.

Find the right resistance that lets you work between 10-15 repetitions.

Now Triceps Extensions.

I don’t have a bar to hang the band, so I’m going to use this pole.

I’m going to incline my body to feel the pressure on the triceps.

Don’t squeeze too much with your hands, otherwise you will activate too much the forearms and you will remove the tension from the triceps.

Bring the hands outside at the end of every repetition, so you can squeeze better the lateral head of the tricep.

Remember, you have to feel the resistance at every angle of the motion!

10-15 push ups and right after 10-15 Triceps Extensions.

Rest between each set 30”-1’.

If you are able to workout properly with band, you will see great results.

You can also hold the position between each rep to increase the time under tension.

I’m going to show you another set.

3-4 sets at least!

If you want to train bodyweight exercises and improve your dips, pull ups, chin ups, core stability etc. you can visit my website

www.andrealarosa.fit you will find different programs, suitable for everyone.

Now let’s work on pull exercises!

Rows

Be sure to feel the pressure of the band and then you can start.

Right after the rows, I’m going to do rear delt fly.

The thing I like the most about the bands is the more you stretch, the better the resistance.

So you can focus and squeeze better at the perfect moment.

Also you can understand if you have little asymmetries.

Remember to do AT LEAST 3-4 sets. Rest less as possible.

Start each repetition with scapula adduction and then finish with arms.

Bring your elbows near each other at the end of the repetition.

Little tip.

Pull with your elbows! Like you don’t have forearms.

Now I’m going to show you two exercises to work on front delts, lateral delts and a little bit the pec.

Bent arms, legs slightly wide and bent.

Now Lateral raises.

This movement is like when you pour the water with a bottle.

Remember to do AT LEAST 3-4 sets. Rest less as possible.

I’m not going to show the other sets otherwise the video will be too long.

4th superset: Biceps Curls!

This is one of my favorite exercises for a good pump.

Hold the arms with 90° angle and then do 5 repetitions with one arm.

Then 5 repetitions with the other one.

Hold the position a little bit and then 5 repetition with both arms.

Hold the position again and repeat as much as possible.

Etc etc.

Now change the grip!

Remember to do AT LEAST 3-4 sets. Rest less as possible.

Work with as much repetitions as possible.

If you feel the need, add static holds to increase the time under tension.

So, I showed you a few exercises to activate the body.

Let me know what do you think about with a comment below.

See you soon! Remember: Less talk, More action.