Take our resistance band challenge!
Resistance bands don’t get enough credit. Think about how useful they are! They’re lightweight, easy to store, easy to travel with, and easy to adjust resistance (think weight swapping). Most importantly, one resistance band is a universal gym in itself. From arm, to legs, butt, back, abs, and chest, one resistance band can sculpt you from head to toe.
This arm workout is Part 1 of our 4-Week Resistance Bands Challenge. This workout will challenge you on a new level. Challenge brings change and change brings strong, toned & lean arms.
Equipment needed: Interval Timer (free apps available through the app store), Resistance Band
Equipment recommended: Black Mountain Resistance Band Set
What to Do: Perform each exercise for one minute before moving to the next one. Below are instructional videos explaining the main movements you’ll rely on for these workouts. Resistance bands provide a different type of burn, so don’t let the light weight fool you. If this is your first time using bands, go easy at first to get a feel for the controlled motion.
If you want to increase the resistance on certain workouts, widen your stance. To decrease the resistance without jumping down a full band, use one foot and center it. Always bend slightly at the knees and keep your core tight. It is also important that you control your motion when moving down. Instead of letting gravity bring you down, perform a nice, controlled movement, allowing full control of the band. That will make all the difference! For best results, do this workout twice each week.
Note: Start with a lighter weight band and build up to a more challenging band.
Beginner Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds
1. Bicep Curl
2. Wide Curl
3. Tricep Kickbacks
4. Tricep Extension
6. Shoulder Press
Single Arm Tricep Extension
While you start off on our 4 week challenge, compliment your workout with our 30-Day Clean Eating Challenge. Strong meals and strong workouts are what will change your body.
View the remaining Resistance Band Challenges below:
Week Resistance Bands Challenge: Week 2 – Legs & Butt
4 Week Resistance Bands Challenge: Week 3 – Chest & Back
4 Week Resistance Bands Challenge: Week 4 – Core