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Is working out in the gym not really something you’re into? Don’t want to spend money on getting a gym membership? If working out is still on top of your list but don’t have time to hit the gym or buy gym equipment for your home, you can still tone and sculpt those muscles with the use of resistance bands and some weights. The best thing about working out with resistance bands is that you get to do them anywhere, anytime at minimal cost.


Resistance Bands Exercise

Bench Press

Find a sturdy bench that you can lie on. Secure the resistance band on the leg of the bench that is near your head. Press upwards on the resistance band just like you would when you bench press using a barbell.

Band Biceps Curl

Place your right foot on the middle of your resistance band while looping the ends on one dumbbell each. Keep your elbows by your side at all times as you turn both your palms forward and slowly curl both of your hands toward your shoulders. Do 10 reps. Curl one hand towards your chest, lower, then curl the other hand. Do this alternately.

Shoulder Press

Stand in the middle of the resistance band with your hands raised by your shoulders. The handles of your resistance band should be facing forward with your palms. Press your hands upwards like you would do in a shoulder press.



Attach your band on a sturdy post or on your feet. Stand back so that the tension will begin at your arms placed in front of you. While keeping your feet planted on the floor, pull back on the resistance bands as you would do in a cable row.


Stand in the middle of the band with your feet about hip-width apart. Hold one end of the band and one dumbbell on each hand with your arms by your sides. Squat with your knees behind your toes and hinge slightly forward on your hips. Stand up slowly while pulling the band with you. Do 15 reps.


Stand in the center of the resistance band with your feet hip-width apart. Hold the end of the bands on each hand with your elbows bent outwards and your hands placed in front of your belly. Take a step forward with your left leg while lifting your right leg a few inches off the ground and pressing it out towards the side. Put your right foot down and slightly ahead of your left foot then lift your left leg and press it towards the side. Repeat the same steps 8 times.

Although working out with weights and gym machines are still the top favorite workout with many people, resistance bands are not to be dismissed. You can still do some intense workouts with just a resistance band and dumbbells. The exercises mentioned above will work your chest, arms, lower back, and legs. Who said that you need to pay a lot just to stay fit?

- A word from our sposor -

Working Out Using Resistance Bands