Our Standing Resistance Band Workout will help increase your overall strength and challenge your balance. It includes 8 exercises in 10 minutes. In it, my mom shares her thoughts on standing versus chair band workouts.
I love working with bands because they can provide constant resistance to your muscles in both the contraction and lengthening phases -- which builds muscle.
Ideally, a workout like this one should be part of a weekly regimen of strength training twice a week with 150 minutes of moderate cardio work. If this sounds like a lot, the important thing is to just get moving on a regular basis. After getting a green light from your doctor, start out with 5 or 10 minutes of any activity of your choice 3 days a week -- walking, biking, or swimming and build up from there. With strength training, try out one of the yes2next workout videos at your own pace.
Do the Standing Band Workout with us below. If you need bands, my mom and I use two kinds in this video: 1) Strappy Bands and 2) Tube Bands with handles — both are available on Amazon. (Note: We receive compensation for referrals that we use to create these videos - thanks in advance!)
Here are the 8 exercises in the video:
Step both feet on the bands with feet together
Criss cross the bands in front of you and place them securely on your hips
Step to the right, feeling the resistance of the band
Bring foot back to center
Do five times
Repeat on the left side
Both feet on the bands, feet hip distance apart
Hold bands in both hands at your side with tension
Bend knees slightly
Sit your hips back as if sitting in a chair
Slowly stand up
Do 10 reps
Both feet on the bands, feet hip distance apart
With straight arms, hold bands with light tension in both hands with backs of hands facing forward
Pull up bands to shoulder level
Lower bands to starting position
Hold band at chest level shoulder width apart with no tension
Move elbows back, pulling apart the band (imagine you are bringing your shoulder blades together)
Go back to starting position
Fold the band in half and hold shoulder width apart with slight tension
Hold band at chest level
At the same time, touch left hand on top of right knee
Go back to starting position
At the same time, touch right hand on top of left knee
Do 5 each side for a total of 10 reps
Step right foot on the band and hold the band at your side with slight tension
Lift the right arm forward
Lower right arm
Lift right arm to the side
Do 5 times
Repeat on left side
Hold band in right hand and place firmly on right hip, other side of band in left hand with elbow bent, arm at shoulder level.
Punch out and lengthen band
Return to starting position
Do 5 reps
Repeat on the other side, left hand on left hip
Both feet on the bands, feet hip distance apart
Hold bands in each hand, palms facing up
Bend elbows, bringing hands to shoulders
Straighten arms to starting position
Like this workout? Join our email list to get our latest workout videos and fitness tips.