• Challenge Training Studio

Make the Most of your Resistance Bands

So you have a set of resistance bands but don't know how to make the most of them. Read on to find out about the different types of bands and some workout ideas for you to try out.


1. Why use resistance bands?

Resistance bands are versatile, portable, easily stored and inexpensive. They can be used to enhance body weight workouts, add resistance where free weights aren't available, can be used for aiding with recovery or mobility issues.


2. What types of bands are available?

There are many different types of bands out there. We will cover the 4 main ones in this blog. All bands come with different weightings for resistance.


> Therapy Bands

These are long and flat with no loops



> Tubed Bands

These are varied lengths and have handles at the end.

Great for core work, arms, chest and back. Ideal for bicep curls or wrap around a static unit for standing core rotations.

> Mini Bands

These are short looped bands ideal for enhancing lower body workouts including legs and glutes.



> Max bands

Similiar to mini bands in that they are looped but are longer in length. Can be used for chest, back, squat routines.


3. So What Can I Do With My Bands?


> Front squat

Using a Therapy Band or a Tube Band: Stand on the band with feet slightly wider than shoulder width. Holding a handle/end of band in each hand, bring the top of the band over each shoulder. Squat with feet firmly on the ground.. straight down, chest up, abs engaged. Rising back up slowly to the starting position. Repeat for 3 sets of 10 reps.


> Glute bridge

Using a Mini band right above your knees. Lie on your back, feet firmly on the floor, bending your knees to 90 degrees. Raise your hips until your shoulders, hips, are off the ground and knees align, contracting your glutes through the entire movement. Repeat for 3 sets of 10 reps.


> Lateral Sidewalk or Standing Crab Walk

Using a mini band (or tightly tied therapy band) placed just above your ankles. Place feet shoulder-width apart to create tension on the band.

Start in a half-squat position. Shift your weight to the left, stepping sideways with right leg. Move standing leg slightly in, but keep the band taut. Take 5–10 steps (depending on space) before heading back the other way. Also walk forwards and backwards.


> Biceps Curl

Depending on length of band, this can be done seated with the band under your feet or standing with the band under your feet.

If standing, stand with feet shoulder-width apart with feet placed over the middle of the band. Grab a handle or edge of therapy band in each hand, starting with your arms down at your sides.

With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down. Repeat for 3 sets of 10 reps.


> Front/Side Raises

Depending on length of band, this can be done seated with the band under your feet or standing with the band under your feet.

If standing, stand with feet shoulder-width apart with feet placed over the middle of the band. Grab a handle or edge of therapy band in each hand, starting with your arms down at your sides.

Front: Bring your arms up in front of your body to shoulder height. Slowly bring back down to your thighs. Repeat

Side: Bring your arms up the sides of your body to shoulder height. Slowly bring back down to your hips. Repeat


..... And there are many, many more....

Keep watching our workout pages for Resistance Bands Workouts coming soon.

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