Thanks to the coronavirus pandemic, gym access has been limited — if not completely cut-off—and weights have been harder than ever to find at a reasonable price.
Resistance bands, on the other hand, are affordable, portable, and easily add versatility to your workouts. “They challenge your muscular endurance in a different way than traditional weight training would,” says Sashah Handal, CPT, an instructor at Barry’s Bootcamp in New York City. “They allow for length and leverage where there otherwise might not be.”
Bands are also great for building strength without a ton of impact, as you’re in complete control of the amount of resistance applied, Handal says. They allow you to ramp up intensity, explore ranges of motion, and force stability and control—all without jeopardizing the effectiveness of your workout.
Oh, and don’t think these stretchy pieces of elastic are a walk in the park just because they aren’t a heavy set of dumbbells or weight plates. “Resistance bands are sneaky by design,” Handal says. The more you stretch the band, the more tension it places on the muscle. The longer you hold that tension on the muscle, the tougher the exercise gets and the stronger you become.
The specific routine below utilizes resistance bands in unconventional ways, making more traditional moves like a push-up or lunge a little spicier, Handal says. She suggests busting it out twice a week, once as a precursor to a full-body weighted workout (like these weighted supersets) and once to round out a quick ride. You can even wrap the bands around your wrist or pack ‘em in your handlebar bag to bust out mid-way through your miles.
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How to Do This Workout: This routine is comprised of combination exercises. In each combo, you’ll perform the exercises separately for the prescribed number of reps, then combine the two. For the first combo, for example, you’ll do a pull apart, then a squat, then do a squat and pull together.
You’ll need two long bands: a light-resistance option for the first and third combos, plus a medium- or heavy-resistance band for the second combo. Ideally, both should be handled to give you a better grip, though a looped version can also work.
To keep your heart rate elevated, Handal says to keep rest to a minimum between moves—no more than 15 to 20 seconds—and less than one minute between combos. Complete each combo two to three times, and you’ll be done in roughly 30 minutes.
4 Resistance Band Sets for Your Home Gym
Rosapoar Pull-Up Resistance Bands Set
Allvodes Resistance Bands Set
Wsakoue Resistance Bands Set of 4
COMBO 1
Pull Apart
Great for: strengthening shoulder mobility and posture for long rides or bumpy terrain requiring lots of tension on the handlebars
Start with feet hip-width apart, holding a band directly in front of your chest. (Place hands closer together for heavy resistance; further apart for less.) With straight arms (not locking the elbows), pull the band apart and bend elbows until both hands are outside each shoulder. Squeeze the shoulder blades and hold for one count before slowly returning to start. Repeat for 1 minute or 15 to 20 reps.
Squat
Great for: building strength and endurance in the quads, glutes, and core; translating to speed and force on the road
Start with feet slightly wider than hip-width apart. Grab the band and hold it with tension out in front of your chest. Keeping your chest open, head lifted, and core engaged, send the hips back and bend knees to lower into a squat. Keeping your feet flat to the ground and knees in line with the ankles, drive through the heels and squeeze your glutes to return to standing. Repeat for 1 minute or 15 to 20 reps.
Squat + Pull
Great for: amplifying the challenge for your core by adding the pull to the bottom of the squat
Start with feet slightly wider than hip-width apart, holding a band in front of your legs. Send the hips back and lower into a squat while raising the band directly in front of your chest. With straight arms, pull the band apart and bend elbows until both hands are outside each shoulder. Squeeze the shoulder blades and hold for one count, then return back to center. Drive through the heels and squeeze your glutes to return to standing. Repeat for 1 minute or 15 to 20 reps.
COMBO 2
Split Stance Row
Great for: challenging coordinating and stability; building lower body endurance for long uphill pushes
Fold your band in half so both handles are on one side. Step on the non-handled side with your left foot. Stagger your stance in a runner’s lunge so your left knee is bent about 90 degrees; right leg extended back and active. Hinge forward, keeping your back straight, spine neutral, core engaged, and shoulders squared to the floor to avoid rotation.
Holding the handles in your right hand (use both handles for a heavier resistance; one for lighter), row the elbow back to your hip and squeeze the shoulder blade. Slowly return to start. Repeat for 1 minute or 15 to 20 reps; switch legs and hands; repeat on the other side.
Split Stance Lunge
Great for: strengthening the posterior chain and quads to find extra drive when overtaking another rider
Fold your band in half so both handles are on one side. Step on the non-handled side with your left foot and hold the handles in your right hand. Step back with your right foot, allowing enough space to keep your left knee in line with the ankle as you bend knees to lower into a lunge. With your weight distributed evenly between your front midfoot and heel, push through the quad and return to standing while pulling the band taut and squeezing the glutes at the top. Repeat for 1 minute or 15 to 20 reps; switch legs and repeat on the other side.
Split Stance Lunge + Row
Great for: challenging coordination and stability while transitioning from move to move
Fold your band in half so both handles are on one side. Step on the non-handled side with your left foot and hold one or both handles in your left hand. Step back with your right foot, allowing enough space to keep your front knee in line with the ankle as you bend knees to lower into a lunge. With your weight distributed evenly between your front midfoot and heel, push through the quad and return to standing while pulling the band taut and squeezing the glutes at the top.
As you come out of the lunge, hinge forward, keeping your back straight, spine neutral, core engaged, and shoulders squared to the floor to avoid rotation. Row the right hand back to your hip and squeeze the shoulder blade. Slowly lower the arm back to its extended position. Return to standing. Repeat the entire move for 90 seconds or 15 to 20 reps; switch legs and hands; repeat on the other side.
COMBO 3
Superman Push-Up
Great for: total body strength; relieving tension in the lower back on longer rides; improving posture
Start with a band wrapped around your fists and lie facedown on the floor; hands slightly wider than shoulder-width apart, elbows at 45 degrees, feet hip-width apart.
Squeeze your lower back, abs, and glutes as you push-up off the ground into a high-plank position. Lower back to start, quickly lift hands and feet off the ground and pull the band slightly apart. As you return, find a comfortable position for your hands to continue holding the band while pushing back into high-plank for your second rep. Repeat for 1 minute or 15 to 20 reps.
Alternating High-Plank Twist
Great for: strengthening your entire upper body when your legs are spent
Wrap the band around your hands at least once, twice if you want more resistance. (Do this similarly to the way you would wrap floss around your finger; the handles should be free to flop around.) Set up in a high-plank position with core braced, tailbone tucked under, glutes squeezed, spine neutral.
Shift your weight onto one hand and rotating into a side plank, stretching the band toward the sky as your opposite hand reaches upward. Slowly rotate back to high-plank to complete one rep. Repeat for 1 minute or 15 to 20 reps, alternating sides each time.
Superman Push-Up + Twist
Great for: same as above, but your obliques and adductors work double-time to stabilize through the twist
Wrap the band around your hands at least once, twice if you want more resistance. (Do this similarly to the way you would wrap floss around your finger; the handles should be free to flop around.) Start lying facedown on the floor; hands slightly wider than shoulder-width apart, elbows at 45 degrees, feet hip-width apart.
Squeeze your lower back, abs, and glutes as you push-up off the ground into a high-plank position. Shift your weight onto one hand, rotating into a side plank, stretching the band toward the sky as your opposite hand reaches upward. Slowly rotate back to high-plank.
Lower back to start, quickly lift hands and feet off the ground and pull the band slightly apart. Return to start to complete 1 rep. Repeat for 90 seconds or 15 to 20 reps, alternating sides each time.
Samantha Lefave is an experienced writer and editor covering fitness, health, and travel. She regularly interviews pro athletes, elite trainers, and nutrition experts at the top of their field; her work has appeared in Runner's World, Bicycling, Outside, Men's Health and Women's Health, Cosmopolitan, Glamour, and more.
