Do you hate doing push-ups? Meet your new best friend: resistance bands.
If you want stronger arms but hate doing push-ups, resistance bands are what you need to have in your arsenal. These exercises developed by the Self Magazine staff developed this arm workout that is entirely performed with resistance bands, no push-ups in sight.
Before you begin:
- Consult with your primary healthcare provider before beginning any exercise regimen
- You will need a resistance band with handles. We recommend using Sup-R Band® latex-free exercise band and CanDo® band handles.
The moves performed in this routine are:
Power punch
Works: shoulders, triceps, biceps, glutes, and thighs
How to do it: Anchor the center of the band at hip height. Stand with your back to the anchor, holding the handles at the hip with your elbows bent and palms up. Lunge forward with your left leg as you punch with your right hand. Repeat on the opposite side for one full rep. Do three sets of 12 reps.
Flex & Crunch
Works: biceps, abs
How to do it: Anchor the center of the band about two feet off of the floor. Sit with your feet flat on the ground, holding the handles in front of you with your palms up. Curl the handles towards you so your biceps are engaged. Do a crunch with your biceps still engaged. Do three sets of 12 reps.
Feisty Fighter
Works: shoulders, back, obliques, and legs.
How to do it: Stand on the band with your feet wide. Bend your knees slightly and hold one handle in each hand. Pivot on your right toe as you uppercut punch to your left. Repeat on the other side for one rep. Perform 20 reps.
X-Raise
Works: shoulders, back, outer thighs
How to do it: Stand on the band or tube with your feet hip width apart. Crisscross the band in front of you so it forms an X. hold the hands at your hips with your palms facing inwards. Step to the left as you raise your hands to your chest with your elbows pointing out. Return to the starting position and repeat on the opposite side for one rep. Perform 20 reps.
Bicep Burn
Works: arms
How to do it: Stand on the band with your legs slightly more than hip width apart. Hold one handle in each hand with your arms locked at the sides and palms facing up. Curl the handles towards your body until you feel your biceps engage. Lower your arms to the starting position, then rotate your hands in front of your body and curl towards your chest. Lower and return to the starting position for one rep. Perform 20 reps.
Curl & Crunch
Works: arms, abs
How to do it: Lie on your back with the center of the band around your feet. Your legs should be extended and hovering about 6 inches off of the ground. Hold one handle in each hand with your palms up and arms at the side to start. Curl your hands towards your chest with your elbows at your sides as you crunch up, raising legs a little higher than your starting position. Lower your legs to start. Perform 20 reps.