Build Lean Muscle With This 15-Minute Resistance Band Workout
Gym Equipment sponsored by REBEL Elite Fitness
Tone up with one piece of lightweight equipment
A resistance band is one of the cheapest, most versatile pieces of equipment you can buy. It can mimic dumbbells, barbells and various gym machines — including the cable station. Loop a resistance band around a pillar or tree and do this cable routine by strength coach and personal trainer to build lean muscle and amp up your kilojoule burn. Three times a week, complete 12 to 15 reps of each exercise, moving from one to the next without rest. Rest for one minute, then repeat the circuit three more times.
You’ll need: A resistance band
Watch one of our WH staffers perform the moves:
1. Cable Woodchopper
Secure a resistance band at a point higher than your head and stand with your right side facing the pillar. Grab the handle/end with both hands so your arms are extended above your right shoulder; your feet should be 60 to 90cm apart (a fairly wide stance), knees slightly bent. Keeping your arms straight, pull the handle across the front of your body to the outside of your left thigh, shifting your weight from your right foot to your left. Pause, then slowly return to start. That’s one rep. Do all reps on that side, then switch sides and repeat.
2. Single-Arm Cable Chest Press
Tie the resistance band at shoulder height and, facing away from it, hold one handle with your right hand, palm facing down, elbow bent; extend your left arm in front of you. Step your right foot back into a split stance, knees bent. Brace your abs and forcefully drive the handle forward, while bringing your left elbow back. Do all reps, then switch sides and repeat.
3. Cable Squat to Row
Hold the handles and stand with feet hip-width apart. Sit your hips back and bend your knees to lower your body until your thighs are nearly parallel to the floor. As you stand, bend your elbows to row the handles to the sides of your chest. That’s one rep.
4. Cable Core Press
With your left side facing a resistance band secured at chest height, grab the handle with both hands. Step away with the handle at your chest. Keeping a tight core, press the handle directly out in front of you. Hold for two seconds, then return to start. Complete all reps on that side, then turn to face the opposite direction and repeat.