Home Resistance Training Programs That Work

You don’ t have to be mountaineer to appreciate the value of toning muscles through a resistance training program. Try these strength training exercises at home to tone up and build muscle.

Work your upper body with a resistance band. Grasp an end of the resistance band in either hand and then step on the middle of the band. Use the resistance provided by the band as you lift your hands up in front of your body, and then to the sides of your body, engaging your biceps, tripceps, and shoulders as you pull and release. Experiment with different strength bands and different poses, noting which movements work which muscles most effectively. Repeat until your hit muscle failure, rest, and repeat again.

You can also use your own body weight to tone your upper body. Start from a normal push up position, lying on the floor. Do a set of push ups, rest, and then follow with a plank position, holding the position as long as you can. Rest again, and ease your way into downward dog, with your legs straight and your arms stretched in front of you, your body forming a triangle. Shift the weight of your body such that you feel it in your shoulders, working the lats. Give everything a good stretch and work through the poses again.

Next you can challenge your lower body with the resistance band. Place the resistance band around your ankles and walk sideways, pulling until you feel significant resistance in your thighs with each movement. Side walk, using the band for resistance, from side to side until you feel the muscles fatiguing. Next stand on one foot and use the band for resistance as you kick in all three directions, feeling the resistance of the band with each kick. Be certain to switch legs and continue to extend or kick the legs until you are certain you’ve worked them enough.

Work your legs and buttocks using your body weight. With your feet solidly on the ground, sit back until you look like you are sitting in a chair, and hold, engaging your buttocks and leg muscles. Stand and repeat until you feel the burn.

All of these exercises will tone you up, at minimum cost to you. Invest in a good set of resistance bands for maximum home workout results.

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Advanced Resistance Training – Paul Wright

www.getactivephysio.com.au Outlines keys to resistance training success. Incls 5 keys to program design, the 20 best & most effective exercises, analysis of sets, reps & split systems. Get Active Physio www.getactivephysio.com.au

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