7 Move Resistance Band Workout You Can Do Anywhere

1
How the Theraband CLX Is Different From Other Resistance Bands

Theraband CLX
Theraband

Resistance bands are nothing new. They've been used in gyms and therapy settings for decades, providing users with fresh workout variety at an affordable price. And while bands have their place in every workout routine, offering constant, but varied resistance throughout the concentric and eccentric parts of every lift (it's this constant resistance that sets them apart from other types of strength training equipment), it's sometimes hard to know which bands to use, and when.

Do you need a small, looped band for lower body work? A flat band for therapy work? A band with handles for more traditional exercises?

And what about resistance-level? A band with a heavy resistance might be too challenging for a biceps curl, but not challenging enough for a squat. 

The new Theraband CLX Consecutive Loop system solves many of these problems with its innovative design. Unlike the typical resistance band, the CLX is designed as a single, flat band, but offers repeated loops of band along the whole length of the flat band. These loops make it possible to utilize each individual loop as its own handle or foothold, expanding the use of the band so you don't have to choose between a small looped band, a flat band or a band with handles.

Also, because each loop along the band can be used as its own handle, you can easily increase an exercise's challenge by choosing loops located closer to the center of the band, thus increasing the exercise's resistance or controlling possible range of motion.

Pick up one or two bands of your own (individual bands range in price from $12 to $19, depending on resistance level), then follow the workout in this slideshow. Perform each exercise for one minute, take a one minute break, then repeat the circuit three more times. Switch sides every other set for unilateral (single-sided) exercises.

For more CLX-specific workouts, check out the Theraband CLX website or download their app available on iTunes and the Google Play store.

2
CLX Resistance Band Squats

Resistance Band Squats
Laura Williams

  1. Place your feet into two of the consecutive loops at the center of the band.
  2. Grasp the end loops on each side of the band with your hands.
  3. Stack your arms so one forearm is on top of the other, and grasp the opposite elbow. The band will cross in front of you to form an "X".
  4. Raise your arms to shoulder-height. Place your weight in your heels and adjust your feet so they're shoulder-width apart.
  5. Press your hips back and bend your knees, lowering your butt toward the ground as if you were sitting in a chair. When you've gone as far as you comfortably can, reverse the movement, press through your heels and return to standing.
  6. Continue for one minute.

3
CLX Resistance Band Lateral Walks

Resistance Band Monster Walks
Laura Williams

  1. Locate the consecutive loops located at the center of the resistance band and slide one leg into each loop, pulling them up your legs until they're located just above your knees.
  2. Grasp two of the remaining loops with each hand, bending your elbows to a 90-degree angle, your upper arms close to your sides.
  3. Start with your weight in your heels, your feet hip-distance apart, your knees slightly bent and hips pressing slightly backward so you're in a "baby squat."
  4. Step out laterally with one leg as far as you can, pulling against the resistance of the band. Bring your other leg to meet it.
  5. Move to one side for 4-5 steps, then reverse the movement and step back to start.
  6. Continue for 60 seconds.

4
CLX Resistance Band Lunge and Punch

Resistance Band Lunge and Punch
Laura Williams

  1. With your feet hip-distance apart, your weight in your heels, grasp the ends of the CLX band with each hand and step on the center of the band with one foot to hold the band in place.
  2. Bend your elbows to roughly 90-degrees, pulling the band taut.
  3. Step back with your free foot about a step, both knees slightly bent, then step forward 2-3 feet with the same foot, bending both knees into a partial lunge as you simultaneously punch your opposite arm in front of you to shoulder-height against the resistance of the band.
  4. When you reverse the movement and bring your arm back to your side, step your free foot back behind you so you can continue the forward lunge and punch in a smooth action.
  5. Continue for 60 seconds. On the next round of the circuit, switch sides.

5
CLX Resistance Band Pushup

Resistance Band Resisted Pushup
Laura Williams

  1. Kneel on the ground and place the center of the band around your back, just under your shoulder blades.
  2. Grasp one of the loops with each hand so the band is taught when your elbows are bent to 90-degrees.
  3. Place your hands on the ground under your shoulders, still gripping the band, and extend your legs behind you so you're in a high plank position. There should be resistance across your back from the band.
  4. Bend your elbows and lower your chest toward the ground.
  5. Reverse the movement and press against the resistance to return to start.
  6. Continue for 60 seconds, dropping your knees to the floor if the exercise becomes too challenging. You can also switch which hand loops you use to increase or decrease resistance.

6
CLX Resistance Band Leg Extension

resistance band leg extension
Laura Williams

  1. Place each leg into the consecutive loops at the center of the band, adjusting the band so it's just above your ankles.
  2. Stand tall, your feet hip-distance apart, knees slightly bent and torso leaning ever so slightly forward to help with balance.
  3. Shift your weight to one side and press the opposite leg behind you, engaging your glutes as you extend your leg against the resistance of the band. Your torso may lean slightly forward to help maintain balance.
  4. Return the extended leg to the ground and continue on this side for 60 seconds. On the next round of the circuit, switch legs.

7
CLX Biceps Curl

resistance band biceps curl
Laura Williams

  1. Place your feet in the consecutive loops at the center of the CLX, then grip the two end loops of the band like handles so your palms face forward.
  2. Stand with your feet hip-distance apart, your knees slightly bent, your core engaged and your hips tucked slightly under, with your arms fully extended at your sides.
  3. Keeping your upper arms "glued" to your sides, bend your elbows and draw your fists up toward your shoulders, working against the resistance of the band.
  4. Return to start and continue for 60 seconds.

8
CLX Supine Core Challenge

Resistance Band Core Challenge
Laura Williams

  1. Place your feet in the two consecutive loops at the center of the band.
  2. Lie on your back, your knees bent. Grasp the end loops of the band like handles with each hand. Extend your arms at your sides with your palms facing down.
  3. Flex your feet so only your heels remain on the ground.
  4. In one movement, draw your left knee up toward your chest, maintaining a 90-degree angle at the knee. At the same time, lift your opposite arm all the way up toward the ceiling, then over your head, as if drawing a rainbow with your arm.
  5. Reverse the movement, returning your heel to the ground and your arm back to your side.
  6. Continue for 60 seconds. On the next round of the circuit, switch sides.

Continue Reading