Exercise gets your blood pumping and heart beating. You feel hot and powerful. Why would you want to warm up BEFORE the workout? A warmup gets you prepped and ready to rock a workout without putting major stress on your cardiovascular system.
Simply put, warming up helps you exercise better, for longer, while achieving the best results possible. Sounds awesome, right? Let’s run through some pre-workout warmup information and exercises you can do anywhere with a resistance band!
Pump it up!
Resistance bands are an excellent way to activate your muscles and increase fitness. Adding a band to your routine can help change things up and make it more fun and exciting.
From Crossfit enthusiasts to full Olympic athletes, all fitness fundis can benefit from adding to their regime. When warming up, you should aim to do two sets of 8 reps of each exercise.
Let’s Get Those Shoulders Warmed up!
Arm and shoulder day has arrived, and it is time to get those shoulders pumped and prepped for your gym session.
Shoulder Flex – One of the easiest ways to use resistance bands.
- Standing straight up, knees shoulder-width apart for stability.
- Take your resistance band each side in hand and pull until you feel a gentle resistance. Raise your arms above your head. Keep them straight and conserve your posture.
- You should feel the movement activating your shoulder muscles and blades.
- Keep your band above your head. Lower and repeat.
Shoulder Press -This incredible exercise works with two resistance bands.
- With feet shoulder-width apart, place each foot into a resistance band and anchor them down.
- Holding the other side of the resistance band, one in each hand, turning your palms to face up at shoulder height.
- Using the traditional method of a shoulder press, lift palms to shoulders, and release slowly.
Move Over Shoulders; It’s Leg Day!
Have you ever jumped into a leg day session, gone home, and realized you’ve gone too far and now have to nurse an injury and take time off gym? Let’s set the stage for injury-free workouts.
Kick Like a Donkey – Yes, you don’t have to fear leg day with this fun exercise.
- Find a comfortable space on a mat or towel.
- Get onto all fours, with your hips over your knees: Arms shoulder-width apart, and wrists beneath your shoulders.
- Place a resistance band around your foot, holding the other side in your hand.
- Extend that leg up (Yes, kick like a donkey!) Keeping your leg straight behind you, with your back parallel. Posture is key to any workout.
- Lower your leg, and repeat.
Here is a quick tip, use two bands of the same color. It saves time and effort changing over.
Walk Like a Crab – from side to side, let’s warm up those glutes and thighs.
- Pick a space where you can walk freely. Select your resistance band.
- Stepping into your band with both feet, adjust your band to sit comfortably around your ankles.
- Get into a half squat position and walk ten steps to the right.
- Come to standing. Get back into a half squat, engaging your core, step to the left for ten steps.
X-Walk – grab those bands and X-walk now y’all!
- Holding your resistance band, slide it in underneath both of your feet.
- Place your feet hip-width apart.
- Holding your band cross it over, so it looks like an X.
- With a slight squatting motion, step side to side.
- Step wider or closer, depending on how deep you would like to go.
So Many Colors to Choose From
There is nothing quite like matching gym gear to gym wear, right?! In the world of resistance bands, the color of the band carries with it meaning. Different colors signify the change in resistance.
Beginners would benefit from using the easiest bands. Whether you are a seasoned gym junkie or a newbie, start small and adjust to your needs as you see fit. You can easily find band sets like the Victorem pull up assist band. Get a variety, so you can mix and match them to fit your needs as you improve.
Resistance Band Training is Not Just For Strength
While many people consider bands to be part of strength training, they are also used to ensure your body stays in proper form during warm-ups and training.
Using a resistance band placed around your thighs during a squat or while lifting ensures you are aware of your posture and form at all times. This spot check helps you continue your workouts with less need to stop and check yourself.