Sometimes you just need a workout that challenges the body effectively in a short time. We show you what such a crisp upper body workout can look like with resistance bands.
Although the gyms have already reopened their doors in many places, the majority of gym goers still prefer to train at home.
No problem at all – after all, home workouts can be made just as effective. Even those who want to train specific parts of the body can do so at home.
We will prove that you don’t even have to spend a lot of time working out.
Our workout plan shows a crisp training session that challenges the upper body once in just twelve minutes.
Another advantage of the training: With the Resistance Band you not only need little equipment, the exercise will also add variety and thus a lot of fun to your workout routine.
This is how it works: Each of the six exercises is performed for 45 seconds, followed by a break for 15 seconds. The whole run is repeated twice.
Although the entire workout doesn’t even take a quarter of an hour, pretty much all of the major muscle groups in your upper body are targeted: back, biceps, triceps and chest – everything!
What are you waiting for? Grab your resistance band, a water bottle and you’re good to go!
1. Back Rows
We start our workout with an exercise that primarily targets the muscles in the upper back, but will also challenge your arms at the same time – have fun with the back rows.
- Stand shoulder-width apart in the middle of the resistance band, with one end in each hand.
- Bend your legs slightly and lean your upper body forward – your head is in line with your spine.
- Now perform the rowing movement by pulling your elbows back to the sides of your body and then lowering them forward again in a controlled manner.
Important: Actively pull your shoulder blades backwards during the entire sequence of movements. This will ensure that your back is properly trained.
2. Tricep Extensions
Now that your upper body should be nicely warmed up, your triceps are now next in line.
- The starting position is the upright position with both hands behind your back.
- Grab one end of the band with the upper hand and hold the band in the middle with the other hand – make sure that it is tight so that the exercise is not too easy.
- You now perform the Tricep extensions by stretching your upper arm upwards. The lower arm, however, does not move.
Don’t forget: After the first minute, it’s also the other arm’s turn.
3. Pull Aparts
You can stand still for the next exercise. You only have to change the grip of the straps – now hold it with both hands just before the ends.
- To do the exercise, first hold your arms straight in front of your body – even in this position, there may be some tension on the band.
- Open and close your arms in a controlled manner. Try to keep it as static as possible and not bend or stretch your elbows any further.
As with the previous exercises, the following applies here: the tighter the resistance band, the more challenging the execution.
4. Biceps Curls
As the name of the exercise suggests, the focus is now on the muscles of your upper arms.
- The starting position is again the upright, hip-width stand with slightly bent legs. This time, however, a strand of the resistance band is placed under the feet.
- The other side of the band is held in this position with both arms extended downwards.
- Perform the biceps curls by lifting your hands and elastic band in front of your shoulders and then lowering them again.
So that the band doesn’t suddenly snap out from under your feet during the exercise, put a loop around each foot.
5. Chest Fly
To round off the upper body workout, there is now one more exercise that primarily targets your chest muscles.
- First lay down on your back with your legs slightly bent.
- Hold the band that runs under your back in front of your chest with both hands at each end.
- Perform the Chest Fly by simultaneously lowering your arms to the sides and finally bringing them back together in front of your chest. Keep your arms outstretched the whole time.
When doing this, make sure to feel the tension in your chest muscles in particular.
You made it! Someone should say again that 12 minutes are not effective.