Avoid Atrophy!Gentle strength and balance
Resistance band strength
2 rounds · about 9 min each
A full strength session with nothing but a set of bands. Two rounds of four moves, about nine minutes each.
Round 1: Equipment: Resistance bands. No equipment listed.
Round 2 (later requirements): Equipment: Resistance bands.
Sign in to get reminders for this routine and keep a record of what you do. It is free, and there is no password: we email you a link.
Get reminders for this routineThe rounds
Round 1: Push, pull, and legs
Go through the moves 2 times. Take your time. Rest whenever you need to.
- Band chest press12
Equipment: Resistance bands.
How to do it
Wrap a band around your upper back or anchor it behind you at chest height. Press both hands forward until your arms are straight, then return slowly.
Find a video - Band pull-apart12
Equipment: Resistance bands.
How to do it
Hold a band in front of you at chest height, arms straight. Pull your hands apart until the band touches your chest, then return slowly.
Find a video - Bodyweight squat10
No equipment listed.
How to do it
Feet shoulder-width apart. Sit your hips back and down as far as is comfortable, keeping your chest up, then stand.
Find a video - Pallof press8 each side
Equipment: Resistance bands.
How to do it
Stand side-on to a cable or anchored band, hands at your chest. Press straight out and hold for a second without letting your body turn, then bring it back. A cable works as well as a band.
Find a video
Round 2: Arms, shoulders, and hips
Go through the moves 2 times. Take your time. Rest whenever you need to.
- Band curl12
Equipment: Resistance bands.
How to do it
Stand on the middle of a band, holding the ends. Curl your hands to your shoulders and lower slowly.
Find a video - Band triceps pushdown12
Equipment: Resistance bands.
How to do it
Anchor a band above head height. With elbows at your sides, push your hands down until your arms are straight, then return slowly.
Find a video - Band face pull12
Equipment: Resistance bands.
How to do it
Anchor a band at head height. Pull it toward your face with elbows high and wide, then return slowly.
Find a video - Lateral band walk10 each side
Equipment: Resistance bands.
How to do it
Loop a band above your knees. Bend your knees slightly and take small steps sideways, keeping tension on the band. Go both directions.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.