Date: 2021-01-24 23:13:39
Resistance Band Workout Without Door Anchors…https://www.liveanabolic.com
Alright guys, I’ve shown you a lot of workouts and exercises with resistance bands where you use your door as an anchor. Well today, I am going to show you a resistance band workout without door anchors. I am going to show you 6 different exercises, to hit every muscle group in our bodies. Make sure to stick around to the end because I am going to give a band intensity tip to supercharge your exercises to get more bang for your buck. Let’s get started with the exercises in this intense resistance band workout without door anchors.
Exercise #1: PUSH-UP with bands. First, I want you to find out what the maximum number of pushups you can do is, without having to rest. Take 30% of that, and that is how many pushups I want you to do in each set for this exercise. Wrap the bands around your back, and put them under your hands, using your hands as an anchor. At the bottom of the movement, that is when you are at your weakest and the bands are not adding resistance. When you push up and you’re at the top of the movement is when you are at your strongest, but bands add resistance for the easier part of the movement.
Exercise #2: BENT OVER REVERSE FLY. This will workout your back and the rear part of your shoulders.Stand in the middle of the band, cross them over, and focus on bringing your elbows up and back as far as you can. If you can hold the contraction at the top of the movement for a second or two, while making sure to utilize slow and controlled movements.
Exercise #3: OVERHEAD TRICEP EXTENSION. Triceps make up a bigger percentage of the mass in your arms, so you need to make sure to hit both your triceps and biceps for bigger arms. Stand in the middle of the band, pull the bands behind your back and up to your head. Look up and press the handles straight up over your head.
Exercise #4: BANDED SQUATS. Have a stance that is no more than shoulder width apart. You can bring the bands up to your shoulders in front of you, or you can bring them up behind your arms. Hinge at the hips and squat down. If you need more intensity, and more time under tension at the bottom of the movement.
Exercise #5: HORIZONTAL BICEP CURLS. Use your feet as the anchor, and anchor your elbows to the floor to keep you from swinging your arms. Hold the contraction at the top of the movement to really get a good pump in your biceps.
Exercise #6: LATERAL RAISES. This is a great exercise for your shoulders, and one of my favorites. Use your feet as the anchor, keep a slight bend in your elbows, and bring the bands up to shoulder height. You do not want to bring your hands up higher than your shoulders.
Now it is time for the BIG TIP! It is called a REST/PAUSE SET, to increase the intensity. I recommend doing this technique on the 3rd set of each exercise. Rest for 15 seconds after the last rep then keep doing the same exercise until failure.
Alright guys, that wraps up this video tutorial with a resistance band workout without door anchors. Make sure to subscribe to our channel for more videos on how to build muscle mass and get ripped at home.
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