While bodyweight exercises have tons of benefits [1], it's easy to get push-up or burpee fatigue and throw in the towel completely on strength training. But with resistance bands [2], you can use your body weight without getting on the mat and still choose moves that target specific muscle groups [3]. For example, if you want to tone your upper body, you can isolate those muscles and rest ones that may be getting a lot of overuse, like your thighs and legs.
To strengthen your biceps and triceps, try this routine from Courtney Roselle, an NASM-certified personal trainer and founder of Iron Grace [4]. Do three sets of 10 reps for every exercise, or challenge yourself with an AMRAP circuit [5], doing as many reps as possible for 30 seconds, followed by a 30-second rest, for a total of three sets each.
Bicep Curls
- Start by standing on the middle of the resistance band with both feet hips-distance apart.
- Grab the resistance band by the handle or on each end, making a fist with your hands.
- Inhale and perform a bicep curl, making sure your fist hits your chest and keeping your elbows high.
- Exhale and slowly return to starting position with arms fully extended. Make sure to come out of the curl slowly so that your biceps have to work against the tension to resist moving down too fast.
Upright Row
- Instead of using dumbbells (pictured here), stand on the resistance band in the middle with both feet hips-distance apart. Grab the resistance band on each end with knuckles facing down.
- Pull the resistance band up toward the sky, making sure to lead with your elbows and stopping when your fists are just beneath your chin.
- Slowly return to starting position, making sure to squeeze the muscles, keeping them contracted the entire way down.
Triceps Press
- Step onto the middle of the resistance band with both feet and hold on to each end, keeping your ankles under your hips and your knees slightly bent. Bend your elbows straight back, pulling your shoulder blades together.
- Slowly straighten your arms behind you with palms facing up.
- Slowly return to starting position.
Note: You can also perform this move as a triceps overhead extension [6] for an extra challenge. Stand on the middle of the resistance band with both heels and pull up on the band behind your head, until your arms are fully extended above you. Slowly return to starting position, with your elbows bent behind your head.