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Tag: resistance bands

  • 20-Minute Upper Body Power (Resistance Bands)

    Short on time but ready to build some serious upper body strength? This efficient 20-minute workout is perfect for any outdoor space – your local park, garden, or even your living room – with just a resistance band. Get ready to activate your chest, back, and shoulders for a powerful session.

    • Duration: 20 minutes
    • Equipment: Resistance Band (and a sturdy anchor point)
    • Difficulty: Beginner / Intermediate
    • Targets: Back, Chest, Shoulders, Arms

    Always begin with a 2-3 minute light warm-up (e.g., arm circles, light jogging on the spot) and finish with 2-3 minutes of gentle stretching on the muscles you’ll be working.

    The Workout

    Perform 3 rounds of the following exercises, aiming for the suggested repetitions. Take a short rest (60-90 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.

    1. Resistance Band Bent Over Rows

    Stand on the middle of the band with your feet shoulder-width apart. Hinge forward at the hips, keeping your back straight, and pull the band towards your chest, squeezing your shoulder blades together. Slowly return to the start.

    Resistance bands bent over rows

    Modification: Use a lighter band or decrease the range of motion. For more challenge, use a heavier band or move your hands closer to the middle of the band.

    Reps: 12-15 repetitions.

    2. Resistance Band Chest Press

    Anchor the band to a sturdy object like a wall or door anchor behind you. Stand facing away from the anchor, holding the handles at chest height. Press your hands straight out in front of you, engaging your chest, then return with control.

    Resistance bands chest press

    Modification: If no anchor is available, you can perform push-ups instead. For more challenge, stand further away from the anchor point.

    Reps: 12-15 repetitions.

    3. Resistance Band Standing Shoulder Press

    Stand on the middle of the band with your feet shoulder-width apart. Hold the handles at your shoulders with your palms facing forward. Press your hands straight overhead, then lower them slowly back to your shoulders.

    Resistance bands standing shoulder press

    Modification: Use a lighter band. For more challenge, use a heavier band or shorten the band by moving your hands down the handles.

    Reps: 10-12 repetitions.

    4. Resistance Band Shoulder Front Raises

    Stand on the band with your feet shoulder-width apart. Hold the ends of the band and, with straight arms, raise them directly in front of you to shoulder height. Lower with control.

    Modification: Use a lighter band or perform with one arm at a time. For more challenge, use a heavier band or move your hands down the band.

    Reps: 10-12 repetitions.

    5. Resistance Band Shoulder Lateral Raises

    Stand on the band with your feet shoulder-width apart. Holding the ends, raise your straight arms out to the sides until they are parallel with the floor. Lower with control.

    Resistance bands shoulder lateral raises

    Modification: Use a lighter band or perform with one arm at a time. For more challenge, use a heavier band or shorten the band by moving your hands down the band.

    Reps: 10-12 repetitions.

    Related article: Best affordable resistance bands

    That’s your upper body done – well done on completing the workout! Resistance bands are a brilliant way to build strength without heavy weights. We’d love to hear how you got on with this workout, so please share your experience in the comments below.

    To support our free Park Gyms directory, this article contains links which may earn us a small commission at no extra cost to you. All products shown have been researched.

  • Build Your Own Home Gym: Affordable & Effective Setups

    For many of us, the idea of getting fit often conjures images of busy gyms or specific fitness classes. But what if your most convenient and consistent workout space was just a few steps away? Building a home gym might sound daunting or expensive, but as someone who started with just a couple of dumbbells and a coffee table, I can tell you it’s incredibly achievable.

    My own journey into fitness didn’t begin with a grand plan. Seven years ago, it started in my living room with a simple pair of £20 Argos dumbbells and our coffee table serving as a makeshift bench. It was a humble start, but it taught me that dedication matters far more than designer equipment. Over time, as my commitment grew, so did my collection of gear.

    Making the Most of Every Inch

    One of the biggest hurdles for a home gym is often space. Early on, I quickly learned to optimise. Instead of bulky freestanding racks, I opted for a pull-up bar that fits neatly across a door frame and can be removed when not in use. Small additions, like hooks on the wall for hanging resistance bands, kept things tidy and accessible without cluttering the floor. It’s all about being clever with what you have.

    Smart Equipment Choices That Grow With You

    Beyond those initial dumbbells, my home gym evolved with purpose. The next additions were vital: versatile resistance bands, a kettlebell for dynamic movements, and even a spin bike for cardio sessions. Essentials like a yoga mat provided comfort, and some padded floor tiles made the space more inviting for floor exercises. Little things make a big difference – a workout diary to track progress, a good pair of workout gloves for grip, and a tablet holder to easily follow along with routines were all invaluable.

    Crafting Your Inspiring Space

    A home gym isn’t just about the equipment; it’s about the environment. For me, adding a full-length mirror became crucial. It wasn’t about vanity; it allowed me to review my form, ensure I was moving safely, and see the gradual progress in my body shape, which was a huge motivator. Creating a clean, dedicated zone, even a small one, signals to your mind that it’s time to focus.

    Overcoming Obstacles with Clever Solutions

    Even with a growing collection, challenges arose. I found I didn’t have room for a dedicated machine for ‘pull’ exercises. The solution came in the form of tube resistance bands with a door anchor and various attachments, allowing me to create high or low anchor points for a full range of pulling movements. And for those times I was away from home, travel-friendly kit like a Powerball for grip strength, and my ever-present resistance bands meant consistency was never truly broken.

    Related article: Best affordable resistance bands for different workouts

    Building on a Budget: My Top Tips

    You truly don’t need to break the bank. My best advice for keeping costs down includes:

    • Adjustable Dumbbells: Adjustable dumbells are far cheaper than buying multiple sets of fixed-weight dumbbells, they save money and space.
    • Improvise with Household Items: Chairs or sturdy stools can easily substitute for benches or steps in many exercises.
    • Embrace Bodyweight: Calisthenics and bodyweight exercises are incredibly effective and require no equipment at all, making them the ultimate budget-friendly foundation.

    Building a home gym is a personal journey, just like any fitness endeavour. It’s about creating a space that works for you, fits your life, and empowers you to move, strengthen, and feel amazing. Combined with the fantastic resources of your local outdoor gyms, you have a truly unbeatable setup for your fitness goals.

    To support our free Park Gyms directory, this article contains links which may earn us a small commission at no extra cost to you. All products shown have been researched.