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Full body resistance band workout

Give your whole body a strength and cardio workout in one with Ashley Azevedo‘s resistance band workout.

The workout

Circuit training simply means performing exercises back to back with little to no rest in between. Its elevator pitch is maximum perks in minimum time. Due to the fast-paced nature of circuit training, it elevates heart rate and couples cardio and strength training.

Even if you’re solely a weights girl, resistance bands are a great way to keep your body guessing and prevent plateaus. The resistance, reps and number of circuits can all be varied to meet your goals and fitness level.

What you need to do

Consider the list a sequence, not an a la carte menu. Perform a set (10 to 15 reps) of the first exercise and move immediately to the second exercise. Perform one set and move immediately to the third exercise and so on. Keep rests as short as possible. After you complete one full circuit, rest for about 60 seconds and start again. Available time and current fitness level will determine how many cycles you do, but aim for one to five.

(Fit tip: Don’t try to do too much too soon. It’s false economy.) Make sure you warm up the muscles you’ll use before any workout and cool down and stretch out afterwards to avoid injury and consult your doctor before starting any new training regimen.

Targets: Biceps, Delts

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Perks: This compound movement allows multiple muscle groups to be worked with one exercise, making it time efficient and adding to the difficulty of your workout. Sculpt the arms with this two-in-one exercise.

Move: Stand with both feet on top of the band, about hip-width apart.

(Fit Tip: You can control how easy or hard the exercise is by where you stand on the band to create more or less tension.) Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side. Once you get to the top of your curl, rotate your arms outward and turn your hands so palms are facing away. Press straight up, pause at the top, lower back down and repeat.

Words and workout by Ashley Azevedo.

Photography by James Patrick.

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Full body resistance band workout

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How to use your resistance bands for recovery and toning

How to use your resistance bands for recovery and toning You’ll be suprised at how resistance bands can come in handy when it comes to activation, recovery and toning.Also known as physio bands or Thera-Bands, resistance bands are often used to improve flexibility or for rehabilitative purposes.“Resistance bands are great for rehabilitation from injury as they don’t load the spine or put pressure on the joints to the same extent as heavy weights,” says elite trainer of over 15 years Matthew Strickland.“When added to your stretching routine, they can allow you to reach a deeper stretch than you might otherwise be able to achieve, aiding recovery and improving flexibility.”While resistance bands do not correspond to a specific weight and cannot load the muscle to the same extent as a dumbbell, they can also be used to add tension and tone specific muscle groups, such as the glutes, calves, shoulders, back and biceps, and are perfect if dumbbells or similar are out of reach at home or while travelling. They can also aid in activating muscle groups in preparation for heavier lifts.Resistance bands come in varying levels of stretch, from light to heavy, and are usually colour coded.“Heavier bands should be used for larger muscle groups such as the legs or glutes, while lighter bands can be used for muscles that don’t require a heavy load to work them, such as the shoulders,” says Strickland.For activation/toning: Warm-ups that are dynamic, rather than static, can help to increase movement ranges and activate the muscle groups that your workouts will target. “Dynamic warm-ups are important as they prepare the muscles, prime the nervous system and give you an opportunity to reinforce proper technique,” says trainer Alexa Towersey. To prime the glutes and hamstrings for a lower body session, try glute raises with a resistance band tied around the knees; concentrate on pushing your knees outwards, against the bands, as you raise your hips upward to really get the booty working.

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How to use your resistance bands for recovery and toning

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Resistance band curl to press

Resistance band curl to press Sculpt your biceps with this resistance band workout.Targets: Biceps, DeltsPerks: This compound movement allows multiple muscle groups to be worked with one exercise, making it time efficient and adding to the difficulty of your workout. Sculpt the arms with this two-in-one exercise.Move: Stand with both feet on top of the band, about hip-width apart.(Fit Tip: You can control how easy or hard the exercise is by where you stand on the band to create more or less tension.) Start with both arms straight and begin to curl the arms up and towards the chest. Keep your elbows locked at your side.

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Resistance band curl to press

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5 Re-Mastered Deadlift Cues To A Better Deadlift

If you watch an inexperienced lifter getting ready to perform a deadlift, you’ll see that they usually look like they’re concentrating very, very hard. This is because they’re trying desperately to remember all the cues they’ve read or heard and make their body follow them in exactly the right order. Yeah, the deadlift is that kind of movement.

Read someone’s lips, and you’ll probably see some of the following:

  • Neutral spine
  • Tucked chin
  • Tight lats
  • Feet in, knees out
  • Full hip extension at the top

These are the classic deadlift cues, and they’re totally legit. Unfortunately, thinking them is not always effective in getting people to do them. Somewhere between the Internet and the platform, a lot can get lost, whether from lack of bodily awareness or simple lack of experience. This can result in you struggling and straining to get that bar up, putting stress where it shouldn’t go, and perhaps hurting yourself in the process.

If you’ve tried to use these classic cues and have gotten nowhere, consider having your workout partner shout some of my re-mastered versions at you instead.

A deadlift is a hip hinge. Unlike a squat, where your knees and hips bend about the same amount, in a hip hinge your hips do most of the bending. Because a hip hinge more greatly resembles the way we bend over and pick up items off the ground, many people consider it the ultimate functional movement.

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Old Cue
Re-Mastered Cue

Use the logo on your T-shirt as a visual cue: Nike, Adidas, or whatever clever saying you saw on the rack at the thrift shop. If you don’t have a logo, pretend there’s one on your chest. If there’s a person standing in front of you, he or she should be able to read your logo throughout the entire rep.

What does this do? It forces you to keep your chest up, and it keeps you from letting your lower back round over. Both are essential for your safety, but also for accessing every iota of strength you have. When things get heavy, you’ll need it all!

If the person in front of you can read your logo, your chest will be up and your lower back won’t round over.

If you’re more of a physical learner, you could reinforce this position by having someone hold a dowel rod at the three points of contact while you perform your reps. Go slow and light, and make sure you can physically feel the rod at all times. If you can’t, pause and make the corrections before continuing.

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Re-Mastered Cue

Hips Don’t Lie: 3 Drills To Nail The Hip Hinge

There’s a lot of power stored up in your hips. Learn to harness it, and you’ll enter a new world of strength and athleticism!

The tucked chin will typically take care of itself when you master the unweighted dowel rod drill I outlined in my article about nailing the hip hinge, but it deserves repetition because it’s so important.

Imagine you have a ball under your chin—a tennis ball, let’s say. How are you going to keep that ball in place? You’re going to keep your chin down. This will help fix your eyes on one spot on the floor throughout the entire movement. You shouldn’t be able to see the wall in front of you.

Ball isn’t your thing? You can also bite the collar of your T-shirt for a more tactile reminder.

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Re-Mastered Cue

Lat tension is crucial for maintaining stability in the deadlift. However, firing up your lats may be one of the harder pointers to master, because it can be difficult to know how to “tell” your lats to activate if you’ve never had to before. And unfortunately, all those lat pull-downs you’ve been doing aren’t enough to make this happen.

Many times, the fix can be as simple as having a workout partner poke you in the lats to remind you where you should be feeling tension. However, sooner or later your buddy will get tired of poking you, and you’ll get tired of getting poked. And even poking isn’t always enough to get everyone to maximize lat tension.

If poking isn’t doing the job, a drill like the band deadlift RNT will help drive home the feeling. To perform it, you’ll need a dowel rod and a resistance band, both of which are usually sitting unused in a gym’s weight room. Todd Bumgardner demonstrates this great drill in the video below:

Teaching Deadlift Lat Tension
Watch The Video – 2:27

Make sure you utilize the hip hinge movement pattern, not a squat, as you perform this drill.

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Re-Mastered Cue

Make sure that your foot stance is appropriate, such as just outside or just inside shoulder-width.

If your knees are collapsing during a deadlift, first make sure that your foot stance is appropriate. A stance that is too wide almost guarantees that the knees will collapse inward, because they have nowhere else to go. Try adopting a narrower stance, such as bringing your sumo stance to just outside shoulder-width, or a conventional stance just inside shoulder-width.

I recommend spending some time addressing the reasons behind why the knees are caving inward, as Bret Contreras did well in a blog post last year. If it’s a real problem, my go-to method for correcting knee valgus is wrapping a mini-band around the knees. As you perform the deadlift, use the band as a cue to keep your knees straight as you pull the bar, and then maintain that tension in the band as you move back down.

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Old Cue
Re-Mastered Cue

Too many people who think they’re extending their hips are actually hyperextending their back. No bueno.

The solution: Make it less about hips, and more about glutes. Crack a walnut between your cheeks and hump the bar. In other words, fire your glutes at the top of a deadlift and squeeze with all your might. The end.


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You Can Deadlift: Your Guide To The Ultimate Exercise

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Hitting 315: 5 Ways To Breathe Life Into Your Deadlift

Having trouble ripping that iron off of the ground? Clean up your deadlift and hit a new PR with these five tips from a strong fitness model!

Deadlift Dominance: 5 Tips For Massive Pulling Power!

Brute strength combined with precise pointers will supercharge your deadlift performance. Use these five tips to break your deadlift PR!

About The Author

Sohee Lee holds a Bachelor’s of Science in Human Biology from Stanford and is a NSCA certified trainer who loves living a fit life and helping others.

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5 Re-Mastered Deadlift Cues To A Better Deadlift

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Paige Hathaway

14 hours 59 minutes ago

Here's some #MondayMotivation for you!
A reminder to eat your veggies, do your biceps curls and don't let boys be mean to you.. because if they do.. then you can put them in a headlock and choke 'em out 😝😤 #imhalfwaykidding

Paige Hathaway

21 hours 13 minutes ago

Why did you start your fitness journey?
Was it because of a bad break up? Did you do it to get healthy and in shape for your kids? Maybe it was for a fitness competition? ...Or one day did you just look in the mirror and decide right then and there to make a change? WHY DID YOU START? And what motivation do you have to continue?!!

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