Begin in a forward lunge stance by placing the right leg forwards and place the middle section of the resistance band underneath the right foot. Hold the band’s right loop end while placing your elbow on the knee’s interior. Face the palms away from the knee and curl the band inwards towards your shoulders and begin squeezing the top region of your biceps. Gradually lower back and repeat this routine 8 to 10 times before switching to the other leg.
Standing Biceps Curl
Start by placing your feet over the band’s middle and ensure they are shoulder-width apart. Place your hands on your sides and firmly grab the loop ends with both hands. With the palms facing you, slowly begin bending the elbow so as to start pulling your arms closer to your shoulders until you experience a firm bicep contraction. Slowly lower your back to experience the contraction of the muscles and rise up again. Perform this sequence for about 12 to 15 times.
Simple kicks and relaxing – Not really! Take the forward lunge position with the center of the loop facing you and by placing your right leg/foot in front. Use each hand to grasp the band’s ends and place your arms on your sides while ensuring your palms are facing behind you. With the arms firmly tucked on your sides, start bending the elbows until the forearms are horizontal/parallel to the floor. Push the resistance band behind your body while pressing the arms down until arms are fully stretched out. Lower back and perform 8 to 10 reps.
Overhead Triceps Extension
Placing the tube band’s center underneath your glutes, sit on a bench or chair and grab the ends of the bands with your hands. Bend your elbows and fully stretch out your arms until your hands go behind your back. Next position your palms to face upwards/ceiling and press them until they are fully extended. Lower back down then begin the process and carry out 10 to 12 reps before switching to the other side.