At Home Resistance Band Workout For The Combat Athlete
With the coronavirus pandemic keeping most of us at home and out of our normal combat training routines. For the time being, our workout routines have had to undergo an adjustment. For many of us, this means finding new ways to keep training and stay motivated without having access to the gym. Being stuck at home doesn’t mean your fitness has to suffer. With resistance bands, you have a cost-effective and space-saving way to get your workouts in and still make some gains! Resistance bands are a staple at many gyms and the benefits are truly endless. In this blog post, we will cover five different resistance band exercises you can do to get a great workout in at home!
Pushups are one of those exercises that can be modified to be made easier or harder depending on your level of fitness. By adding a resistance band to the mix, you can add some serious intensity to your pushup routine. Simply put the resistance band around the top of your back and shoulders while placing the other end through your thumb and index fingers. When you go to do a pushup you will feel the resistance on each rep getting harder as you raise up. This is great because while you may not be able to do as many reps, you’ll be able to target your chest and triceps more effectively. This will have your muscles burning in no time while you get a lot more out of each set.
Good mornings are a great way to target your posterior chain and erector spinae muscles in a safe way. With resistance bands, you can knock out more reps with a safe amount of resistance. Start by placing your feet slightly closer than shoulder-width inside the resistance band with your feet facing forward. Place the other end of the band around the back of your neck. Bend at the hips and lower yourself until you are almost parallel to the floor before coming back up. Keep your core, glutes, and hips tight throughout the motion while keeping your back and legs straight throughout.
Face Pulls are an exercise that’s great for hitting the rear delts and rotator cuff muscles. Start by getting a resistance band that has low to medium resistance and place it around a pole. Grab ahold of both sides of the band and pull towards either side of your face. Perform each rep slowly and perform about 15-20 reps. You will get an awesome burn and your shoulders will be thanking you in a day or two!
Squats are the mother of all leg exercises. By adding a resistance band you can dial up the intensity without having to use a barbell. Start by using a band that allows you to safely perform 15-20 good repetitions. Set your feet shoulder-width apart on one side of the band while placing the other end around the back of your shoulders. Keep your core tight and lower until your legs are parallel to the floor. Raise back up until your knees are extended and repeat. Your legs will feel like jelly once you’re done!
What would an at-home workout be without training arms? We recommend a resistance band that has handles on both sides to better perform this exercise. Start by standing shoulder width on the band and keeping your elbows in at your side. Lift each arm and then lower slowly. If the reps are too easy, widen your stance to add more resistance. Complete anywhere between 10-15 repetitions to get a great pump!
This is a great exercise for your glutes and hamstrings. Start on all fours and place the resistance band above your knees while keeping your back, hips, and neck aligned. Move your right leg out to stretch the band while keeping the rest of your body straight. Bring it back to the center and repeat until failure. Then switch over to the left side. You will definitely feel these so keep your form tight!
Resistance bands are an incredible way to get an effective workout at home. After you try our workout above you’ll see why! Not only are they affordable, but they don’t take up much space. You can now get in a quick workout and put them away until the next day. There are dozens of exercises you can do with resistance bands that will keep your home workouts from getting boring. Once you get stronger, you can move up to a harder resistance. The important thing is to keep good form and do every rep under control.
Instructions for this workout:
This workout can be completed in your living room or wherever it is most comfortable for you. It should take no longer than 30 minutes if you are taking a minute or two rest in between sets. To get the most benefit from this workout it is recommended to do each exercise one time through then taking a rest before repeating 3 more times. Remember to adjust your reps accordingly based on your current fitness level.
Pushups - 10-15 reps
Good Mornings - 10-15 reps
Face Pulls - 15-20 reps
Squats - 15-20 reps
Biceps Curl 10-15 reps
Fire Hydrant 10-15 reps (both sides)
Rest 60-120 seconds
Aaron Bohnert “Consistency trumps everything.”
Bachelor’s of Science - Exercise Science Southeast Missouri State University
NASM - CPT