The ultimate training method that can be done virtually anywhere.
By John Carter
John Carter is a Published Fitness Model, International & National Fitness Columnist, Fitness Ambassador and Athlete for Dymatize Nutrition and Fitness Consultant. He has been involved in the fitness industry for 5 years and his passion towards the industry is to help, inspire and motivate others live a healthier lifestyle by bringing a variety of Health & Fitness content that will help them reach the body of their dreams. For more information visit John at:www.johncarterfitness.com, Facebook: www.facebook.com/JohnCarterFitness, Twitter: www.twitter.com/JohnCFitness .
No more excuses, it’s time to execute and reach the body of your dreams! In this industry we’re constantly striving to improve ourselves physically. Summer time has approached and the traveling is going to begin. Some of you are going on vacations, but that doesn’t mean you have to forget about your fitness and training regime. I will be sharing with you the ultimate mobile workout program that will keep you fit, active, and toned, and most of all, you can do it anywhere with anything. The well-known excuse that I didn’t have a gym to train at should be over now!
While introducing the Mobile workout, I will be discussing the essential training of resistance bands. Resistance bands is one of the most versatile and inexpensive piece of equipment to own. This equipment will help you target different body parts with a variety of ways to train them. The unique thing is that you can choose your own resistance, either by the weight of the band you chose to have or the way you have it placed. It will either be easy, average or hard, but your goal is to step up to the challenge in order to shock your body with a different routine that will improve your definition, overall body strength and maximizing your pump in each rep. The trick about resistance bands is that it’s not about how heavy the band is, but it’s about the repetitions, the technique and building the muscle to shape up.
As I mentioned before, you can do this workouts at the comfort of your home, hotel room, or anywhere else you wish to train at. Resistance bands can be performed just like you were lifting weights, however, my advice for you is to always have a plan of action regarding your training, which will be according to your desire goal. Either toning up or building mass, both can be done using resistance bands. The factors that will change are: The weight, the reps, and the sets. So always focus on your plan and goal, It will make your workout easier and keep you on track of your training regime.
What exactly is resistance bands training?
It’s a form of strength training that is performed against a specific opposing force which is generated by resistance. For example, either being pushed, squeezed, stretched or bent. You can also focus on two different variations while doing these exercises, such as:
Isotonic Exercise: That is, if a body part is moving against the force.
Isometric Exercise: That is, if the body part is holding still against the force, which is usually performed to develop strength and size of the skeletal muscles. If all exercises are performed correctly, it can provide significant functional benefits and performance.
NOTE: Just like the weights. A lot of weight isn’t always better, focus on your technique first, and as you build your strength move up on weight.
Resistance Band Training Guide & Tips:
Upper Body – Shoulders Upper Body – Biceps
- Front Raises - Cross-Body Biceps
- Lateral Raises – Single Arm Curls
- Shoulder Press - Double Arm Curls
- Wide Shrugs (Targeting: Traps) - Hammer Curls
Lower Body – Legs Upper Body – Back & Chest
- Side Steps – Bent Over Rows
- Bands Squats – Alternate Lying Chest Press
- Front Lunges – External Rotation
- Overhead Squat Pull – Rear Delts Row
Upper Body – Triceps
- Triceps Push down (Wrapping the band high up & excecuting the push down)
- Skull Crushers (Placing the band on a stable bench while laying down)
- Overhead Tricep Extensions
- Band Kick Back
Tips according to your fitness level:
Beginner: Always keep in mind to stretch and warm up the muscles. Choose the right weight for you. Light is recommended when starting. Focus on 1 set and reps of 16 for your first exercises.
Intermediate: As I mentioned above, focus on warming up and stretching. Chose medium weight (not too light, not too heavy, but average weight you can do for the recommended sets and reps). Focus on 2-3 sets and reps of 20.
Advanced: Stretch and warm up. You can choose heavy weight. Focus on 4-5 sets and reps of 25.
NOTE: For all fitness levels, you are more than welcome to choose the weight that you would like to do in your exercises, but it is recommended to start building your strength little by little since this is a completely different way of training comparing it to weights.
In conclusion, give this method of training a try as it will help you improve your overall body wellness and performance at the gym. This mobile workout on the go will keep you fit, healthy and on top of your game to achieve the body of your dreams.