TOTAL-BODY WORKOUT

Resistance Training Without Weights

You don’t need to inhabit a weightroom to build up your body. Dumbbells and barbells are not the only choices for resistance training. A stretch band provides muscle-building benefits for many of the same exercises performed with free weights, and it’s light enough to take anywhere. Any decent sporting goods store sells bands of varying resistances. Pick one up, then use it whenever you want to get pumped.

FRONT SHOULDERS

Stand grasping the handles of a stretch band palms in at sides, with the middle of the cord under both feet. Proceed to raise the arms up in front until parallel to the ground. Pause, then return to starting position. Perform 10 repetitions.

OUTER SHOULDERS

Stand grasping the handles of a stretch band palms in at sides, with the middle of the cord under both feet. Proceed to raise arms out to sides until parallel to the ground. Pause, then return to starting position. Perform 10 repetitions.

BICEPS

Stand grasping the handles of a stretch band palms up at sides, with the middle of the cord under both feet. Proceed to curl arms up until biceps meet forearms. Pause, then return to starting position. Perform 10 repetitions.

TRICEPS

Stand grasping the handles of a stretch band behind the head, with the middle of the band under both feet. Proceed to extend hands overhead until arms are straight. Pause, then return to starting position. Perform 10 repetitions.

CHEST

Wrap the middle of a stretch band around a waist-high stationary object, then grasp the handles with arms slightly bent facing away, one leg in front of the other. Proceed to bring arms together in front. Pause, then return to starting position. Perform 10 repetitions.

TRAPEZIUS

Stand grasping the handles of a stretch band palms back in front of thighs, with the middle of the band under both feet. Proceed to pull the handles up under the chin, extending elbows out to sides. Pause, then return to starting position. Perform 10 repetitions.

TRAPEZIUS

Stand grasping the handles of a stretch band palms in at sides, with the middle of the cord under both feet. Proceed to raise the shoulders up, back and around to starting position. Perform 10 repetitions.

THIGHS & GLUTES

Stand grasping the handles of a stretch band palms out above shoulders, with the middle of the band under both feet. Proceed to squat until thighs are almost parallel to the ground. Pause, then return to starting position. Perform 10 repetitions.

REAR SHOULDERS

Bend over grasping the handles of a stretch band palms in with arms bent at 90-degree angles, the middle of the band under both feet. Proceed to straighten arms out behind you. Pause, then return to starting position. Perform 10 repetitions.

REAR SHOULDERS

Stand grasping the handles of a stretch band palms out above shoulders, with the middle of the cord under both feet. Proceed to press arms overhead. Pause, then return to starting position. Perform 10 repetitions.

BACK

Wrap the middle of a stretch band around a waist-high stationary object, then grasp the handles at arms’ length, with knees slightly bent. Proceed to pull the band back until arms are next to sides. Pause, then return to starting position. Perform 10 repetitions.