{"id":2117,"date":"2020-04-08T12:14:42","date_gmt":"2020-04-08T11:14:42","guid":{"rendered":"https:\/\/www.bulk.com\/ie\/the-core-ie\/?p=2117"},"modified":"2023-02-07T16:05:51","modified_gmt":"2023-02-07T16:05:51","slug":"resistance-band-home-workout","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/ie\/the-core-ie\/resistance-band-home-workout\/","title":{"rendered":"Resistance Band Home Workout"},"content":{"rendered":"<p>If you&#8217;re a regular gymgoer, it&#8217;s easy to forget how much you can achieve with minimal equipment such as a resistance band and your body weight. Our #TeamBulk ambassador <a href=\"https:\/\/www.instagram.com\/alexfitcleland\/?hl=en\" target=\"_blank\" rel=\"noopener noreferrer\">@alexfitcleland<\/a> has put together a super-easy-to-follow resistance band home workout you can count on during these lockdown days. All you need is a bit of space and a resistance band of whatever level of resistance you&#8217;re comfortable with.<\/p>\n<h2>Resistance Band Overhead Clean &amp; Press<\/h2>\n<p>This is a full-body exercise designed to activate a variety of muscles with a focus on your shoulders, deltoids, glutes as well as quads and calves. If you&#8217;re looking for a strengthening and conditioning challenge, this is the one for you. Complete 5 sets with 12 reps each to get the most out of this exercise.<\/p>\n<h3>Prep<\/h3>\n<div id='gallery-1' class='gallery galleryid-2117 gallery-columns-2 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/prep-1.jpg\" class=\"attachment-full size-full\" alt=\"resistance band lift exercise part 1\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/prep-1.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/prep-1-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/prep-1-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/prep-1-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/prep-2.jpg\" class=\"attachment-full size-full\" alt=\"resistance band exercise lift part 2\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/prep-2.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/prep-2-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/prep-2-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/prep-2-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>Step on your resistance band with your feet shoulder-width apart and shoulders tucked back in. Engage your core and glutes.<\/li>\n<li>Start bending your arms to create tension in the band.<\/li>\n<\/ol>\n<h3>Lift<\/h3>\n<div id='gallery-2' class='gallery galleryid-2117 gallery-columns-2 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-1-.jpg\" class=\"attachment-full size-full\" alt=\"resistance band home workout step 1\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-1-.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-1--237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-1--449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-1--200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-2.jpg\" class=\"attachment-full size-full\" alt=\"resistance band home workout step 2\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-2.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-2-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-2-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-2-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>Bend your knees slightly and bend your arms at an angle with the palms facing up.<\/li>\n<li>Straighten your legs and fully extend your arms towards the ceiling.<\/li>\n<\/ol>\n<h2>Resistance Band Back Squat<\/h2>\n<p>As with any squat exercise, the key areas here are your glutes and quads. Thanks to the band&#8217;s resistance, you&#8217;ll easily get more out of this classic exercise without even using weights. Pay extra attention to keep a straight back while making sure that your knees are stable and complete 4 sets of 12 reps each.<\/p>\n<h3>Prep<\/h3>\n<div id='gallery-3' class='gallery galleryid-2117 gallery-columns-2 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-1.jpg\" class=\"attachment-full size-full\" alt=\"resistance band squat part 1\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-1.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-1-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-1-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-1-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-2.jpg\" class=\"attachment-full size-full\" alt=\"resistance band squat part 2\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-2.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-2-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-2-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-2-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>Once again, step on your resistance band with your feet shoulder-width apart and shoulders tucked back in. As always, engage your core and glutes for stability.<\/li>\n<li>Put the resistance band around your neck. Adjust the position so that the band can rest behind your neck, not on it &#8211; just like you would in a bar squat.<\/li>\n<\/ol>\n<h3>Push<\/h3>\n<div id='gallery-4' class='gallery galleryid-2117 gallery-columns-1 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-3.jpg\" class=\"attachment-full size-full\" alt=\"resistance band squat part 3\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-3.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-3-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-3-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-prep-3-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>Lower into a squat position making sure your posture isn&#8217;t compromised. As your knees bend and move slightly forward, don&#8217;t allow them to go past your toes. Keep your back straight and glutes engaged to support the movement<\/li>\n<li>Press through your heels while squeezing your glutes and steadily stand up to push through the band&#8217;s resistance. The tension will act as the obstacle, just like weights would.<\/li>\n<\/ol>\n<h2>Resistance Band Upright Row<\/h2>\n<p>Want to build shoulder and upper back strength? Maintaining good form at a steady pace will help you get more out of this exercise. Focus on keeping your back straight and core engaged while you do 4 sets of 10 reps each.<\/p>\n<h3>Prep<\/h3>\n<div id='gallery-5' class='gallery galleryid-2117 gallery-columns-2 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-1.jpg\" class=\"attachment-full size-full\" alt=\"resistance band upright row step 1\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-1.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-1-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-1-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-1-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-2.jpg\" class=\"attachment-full size-full\" alt=\"resistance band upright row step 2\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-2.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-2-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-2-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-2-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>You guessed it, start by stepping on your resistance band with your feet shoulder-width apart.<\/li>\n<li>Make sure your feet are stable on the ground.<\/li>\n<li>Keep your arms bent at the elbows and hold the resistance band at both ends.<\/li>\n<li>With your palms facing in, start lifting the band towards your chest.<\/li>\n<\/ol>\n<h3>Lift<\/h3>\n<div id='gallery-6' class='gallery galleryid-2117 gallery-columns-2 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-3.jpg\" class=\"attachment-full size-full\" alt=\"resistance band upright row step 3\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-3.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-3-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-3-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-3-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-4.jpg\" class=\"attachment-full size-full\" alt=\"resistance band upright row step 4\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-4.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-4-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-4-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/resistance-band-exercise-3-step-4-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>Lift the resistance band aiming to keep your elbows higher than your forearms and hands.<\/li>\n<li>Your resistance band should now have reached your chest.<\/li>\n<li>Keep your shoulders tucked in moving away from your ears.<\/li>\n<li>Pause at the top for a moment and return to the starting position.<\/li>\n<\/ol>\n<h2>Recovery with Bulk Powders<\/h2>\n<p>To make the most out of this training session, we&#8217;ve rounded up our top products for your post-workout recovery. These formulas are ideal to look after muscle mass and maximise recovery time after exercising.<\/p>\n<ul>\n<li><a href=\"https:\/\/www.bulk.com\/uk\/aftermath.html\" target=\"_blank\" rel=\"noopener noreferrer\">AFTERMATH\u2122<\/a><\/li>\n<li><a href=\"https:\/\/www.bulk.com\/uk\/vegan-all-in-one.html\" target=\"_blank\" rel=\"noopener noreferrer\">VEGAN ALL IN ONE<\/a><\/li>\n<li><a href=\"https:\/\/www.bulk.com\/uk\/complete-recovery.html\" target=\"_blank\" rel=\"noopener noreferrer\">COMPLETE RECOVERY\u2122<\/a><\/li>\n<li><a href=\"https:\/\/www.bulk.com\/uk\/pure-whey-protein.html\" target=\"_blank\" rel=\"noopener noreferrer\">PURE WHEY PROTEIN\u2122<\/a><\/li>\n<\/ul>\n<p>Keen to give our resistance band home workout a go? Share your efforts on social media tagging <a href=\"https:\/\/www.instagram.com\/bulkpowders\/\" target=\"_blank\" rel=\"noopener noreferrer\">@bulkpowders<\/a>!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re a regular gymgoer, it&#8217;s easy to forget how much you can achieve with minimal equipment such as a resistance band and your body weight. Our #TeamBulk ambassador @alexfitcleland&#8230;<\/p>\n","protected":false},"author":72,"featured_media":2131,"comment_status":"closed","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[8],"tags":[106,858,1022,1023,1024],"class_list":["post-2117","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-exercise","tag-squats","tag-resistance-band","tag-home-workout","tag-upright-row","tag-overhead-press"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts\/2117","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/users\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/comments?post=2117"}],"version-history":[{"count":2,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts\/2117\/revisions"}],"predecessor-version":[{"id":2130,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts\/2117\/revisions\/2130"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/media\/2131"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/media?parent=2117"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/categories?post=2117"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/tags?post=2117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}