Band pulls work your core, glutes and entire upper body. They also increase hamstring flexibility, hip and low back mobility.
Superbands are more intense but you can use regular bands if that's all you have.
Lateral lunges with superbands work your legs, butt and core.
Want to know the secrets for getting better results from your resistance band workouts? I have 3 secrets and you can actually watch them or try them in my resistance band fatloss workout video. Sorry about the camera angle on that first exercise but it's the only door in my entire house where I can attach a band.
Resistance Band Workout Secret #1: Forget about silly isolation moves and focus on resistance band exercises that target multiple muscles groups and that improve multiple areas of fitness i.e. strength, core stability, flexibility, mobility etc. The band pull and the dynamic superband row both great examples of exercises that more burn fat and calories by targeting many muscles as well as multiple areas of fitness.
Resistance Band Workout Secret #2: Mix your resistance band exercises with intense bodyweight exercises. This not only increases endurance but it helps your body burn more fat and more calories and it keeps your resistance band workouts from getting boring because you can vary your bodyweight exercises a bit more than you can vary resistance band exercises.
Resistance Band Workout Secret #3: Learn to use your core to stabilize and to increase range of motion on your resistance band exercises. Bands are slightly different than other types of resistance they pull you towards your anchor point and this requires that you have tons of core control. The more you use your core to stabilize during workouts the faster you flatten your abs and the more fat and calories your body burns just trying to keep you from smashing into your anchor point. When you cheat this by using only your legs or arms to stabilize you risk injury and end up burning less fat and calories. So engage those deep ab muscles!
Resistance Band Fatloss Workout Instructions:
Option 1: As you can imagine there are many ways to do this workout. One way is to do the workout exactly as you see in the video 20 band pulls, 20 sprinter lunges, 15-20 single leg superbands rows, 15-20 high kicks to deep lunge. Rest 30 sec. and repeat 4-5 times.
Option 2: Another way to do this workout is to work on each exercise for 50-60 seconds going from one to the next with no rest between exercises. Switch half way on single side moves. Then repeat 3-4 more times for 16-20 minutes of intense fat burning.
Option 3: Another way to do this workout is to perform 8 rounds of tabatas (20 sec. work 10 sec. rest) of the first exercise then move on to the next and do the same and so on. This may be the hardest version for most since you are working each exercise for 4 minutes the fatigue will set in fast. Not recommended for beginners.
If there is any exercise that you can't do then modify it to your level. A good substitute for the sprinter lunge is a basic mountain climber. A good substitute for the kick to low lunge is a squat to jumping jack. You can make this as hard or as easy you need to make it by getting creative.
Resistance Band Fatloss Workout & Secrets