Due to various plans made throughout the day yesterday, it was 9:45 pm before I could leave to go to the gym. It closes at 10:00 so that was no-go. Instead of skipping my workout, I looked up various resistance band alternatives. Let me tell you, I'm convinced you can do ANYTHING with a resistance band. They are relatively inexpensive, take up NO space, and I only needed one to do my workouts. No collecting various weights that sit around the house, no needing to go to the gym, AND I am definitely feeling last night's workout! When you get the resistance juuuuust right, it works! Here are a few workouts from last night's session:

 Wide Grip Lat Pull-down





1. Hold the resistance band handles with your palms facing down.
2. Get down on one knee, hands over your head.
3. Make sure there is enough resistance in the band for you to get a good workout (you may have to play around with it a few times before you get it just right).
4. Bring your hands down, shoulder height, and then bring them back up.
5. Repeat.


Shoulder Press





1. Stand with feet on the center of the band, hip width apart.
2. Bring the band's handles above the shoulder so the elbows are bent at a 90 degree angle
3. Press arms straight up while keeping the shoulders down.
4. Lower back to starting position.
5. Repeat.


Chest Press





1. Attach a resistance band to a door frame, or other sturdy surface. I have a pull-up bar that I attach to the door frame and weave the bands through.
2. Walk forward with handles in your hand.
3. Bring left foot forward. Make sure the band is nice and taught.
4. Slowly push the handles in front of you making sure not to look the elbows.
5. Slowly return to starting position.
6. Repeat.


Squat





1. Stand up straight up with your feet shoulder width apart keeping your chest up, back straight, and head straight. Hands should be holding the handles next to your shoulders, palms facing out.
2. Squat down until your body stops and slowly raise yourself back to starting position.
3. Repeat.


Seated Preacher Curl





1. Thread your resistance band around a sturdy dresser leg or piece of furniture with handles out.
2. Get far enough away from where the band is threaded to create good resistance.
3. Sit on the floor, knees up, and feet flat on the floor.
4. Place elbows slightly above the knees with your palms facing up holding the handles.
5. Make sure your arms are lengthening fully with a slight bend at the starting position.
6. Curl arms up at the elbows and return to starting position.


Tricep Extension





1. Begin holding part of the resistance band behind your lower back. Your other hand will hold part of the resistance band behind your head.
2. Pull arm up as straight as you can while keeping your other hand placed firmly on your lower back.
3. Repeat and switch arm and positions to get the opposite side.


Seated Cable Row





1. Sit on the floor with your legs stretched out.
2. Place resistance band around the soles of your feet. If you have a long resistance band, you can grab the tubing instead of the handles. Make sure there is a fair amount of resistance in the band.
3. Pull the band toward your waist squeezing the shoulder blades.
4. Return to starting position.
5. Repeat.


Reverse Grip Lat Pull-Down





1. In this workout, I have my band secured on a pull-up bar at the top of my door frame. Reverse grip the handles and kneel down on one knee while facing the door.
2. Keeping your head and back straight, pull the handles down until hands are below your chin.
3. Slowly return to starting position.
4. Repeat.


Bicep Curls





1. Begin with feet shoulder width apart stepping in the center of the band.
2. Holding your handles using a hammer fist grip, pull the handles towards your shoulders.
3. Return to starting position.
4. Repeat.


Triceps Pushdown





1. Loop your bands around a pull-up bar at the top of the door. You can use a hook as well.
2. Grab the resistance band with's handles just below your chest. Your elbows should be at a 90 degree angle or making an L shape.
3. Keeping your elbows tight against your sides, slowly bring your hands down towards your waist.
4. Return to your L shape.
5. Repeat.