Adidas Power Tube Resistance Band Exercise Gym Fitness Workout Level 1, 2 & 3

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Resistance Bands for Beginners

A resistance bands workout can be the first step on your strength training journey, leading you toward more challenging workouts that utilize free weights.

“Resistance bands are especially good for people who are newer to fitness,” says Theresa Swigert, a Gold’s Gym fitness expert. “They allow you to add load in small increments.”

Training benefits

Swigert says there are two main benefits to resistance band workouts:

1. Resistance bands are not gravity dependent. “Instead of the load being constant throughout, it increases as you move through the full range of motion of the exercises,” she says.

For example, a shoulder press using 20-pound free weights requires you to carry that same amount of load throughout the move. However, with a resistance band, you won’t carry the maximum load until you’ve reached the full extension of the move. “For beginners, this helps avoid too much wear and tear on the joints,” Swigert says.

2. Resistance bands provide variety. “You can do more in terms of functional moves with resistance bands than you can with free weights,” she says.

For example, a trainer may have you perform standing balance positions in a resistance bands workout to help develop your core muscles. “You’re not going to find anybody doing standing balance work in a free weights workout.”

Band levels

Resistance bands range from 10 to 50 pounds of resistance, usually in increments of five. To learn which amount is right for you, test with one or two workouts and see how you feel. You can always ask a Gold’s Gym Personal Trainer if you have questions.

“You want to feel a moderate amount of soreness after the workout,” Swigert says. “If you are so sore that it inhibits you from doing daily activity, you’ve been working out with too much load.

“On the flip side, if you’re not sore at all after your workout, you didn’t have enough load.”

The workout: resistance bands exercises for beginners

This workout focuses on the posterior chain — the rear shoulders, middle back, glutes and hamstrings — with a combination of upper- and lower-body moves. The resistance bands at your gym may be narrow straps with handles attached to the ends, or wide straps with looped ends; either style can be used to do these moves.

If you wish to do a warmup, Swigert recommends 10 to 15 Frankenstein walks (a waist-high straight leg extension before each step, with arms extended forward) or inchworms.

Pallof press

Anchor the band at a point that’s level with your torso. Grasp the ends or the handles. Bring your hands together in front of your chest, and step back so that the band is extended fully and you can feel the tension. Then, turn your body so that it’s perpendicular to the anchor point. Continue holding the ends or handles at your chest; the band will be extended to your left or right, depending on which way you turned.

With your hips and shoulders square, extend your arms forward to push the band away from your body, and then pull it back toward you. This move requires stabilization throughout your core, as the tension of the band will tempt you to twist toward the anchor point.

The goal: Do 10 presses on each side to work your obliques and transverse abdominals.

Band pull apart

Standing tall, hold the ends or handles of the band in each hand with your arms extended in front of you at shoulder height. Open your arms wide, stretching the band across your chest and actively squeezing between your shoulder blades. Release and repeat.

The goal: Do 15 to 20 repetitions to work the muscles in your rear shoulders and upper back.

Front squat

Place the band underneath your feet, hold the ends or handles in each hand and stand straight with your feet slightly wider apart than your hips. Pull the band as you bring your hands to your chest. You are now in the ready position.

Drop your hips straight down, pushing your knees toward your toes. Depending on your range of motion, you may be able to go farther, but a good goal is to drop to where your hips are level with your knees. Then, push through your heels to stand back up.

The goal: Do 15 to 20 reps to target your glutes and quads.

Upright row

Start in the same foot position as the squat, with the band under your feet and the ends or handles in each hand in front of your thighs. (If you wish to add tension, grab the band farther down.) Standing tall, pull your hands up the front of your body, keeping your elbows pointed out. When your hands reach chest level, release them back down to your sides, keeping them as close to your body as possible while you return to the starting position.

The goal: Do 15 to 20 reps to target your rear shoulders and upper back. This move will also work your biceps.

Glute bridge

Lie on your back with your knees bent and feet flat on the floor. Lay the band across your hips, holding the handles or ends at your sides. (If you wish to add tension, hold the band farther in.)

Push through your heels to lift your hips straight up. Contract your glutes at the top of the lift, and then lower your hips back down.

The goal: Do 15 to 20 reps to work your glutes, hamstrings and abdominals.

See more workouts and fitness tips from our experts:

Step Up: Treadmill Workout for Beginners
Your 25-Minute Lunch Break Workout
Sore After a Workout? What’s Natural — and Not
Looking to Change Up Your Routine? Try BOOTCAMP.

What makes resistance bands different from free weights?

Unlike free weights, resistance bands provide the exerciser with constant tension on the muscle – which is not possible with the use of dumbbells or barbells. This allows the exerciser to really focus on both the concentric (lifting portion) and eccentric (lowering portion) of the movement.
The working muscle actually shortens during the concentric phase of a movement and lengthens during the eccentric phase of a particular movement. Most lifters completely neglect the eccentric phase of a particular movement.
For example, while most lifters are performing a standard barbell curl, they often lift the weight up explosively and lower it back down at an incredibly fast rate.

Weight training is supposed to stimulate the muscle and recruit as much muscle fibers as possible. Don’t expect much from lifting in that manner.
However, with the use of resistance bands, the muscle is provided with constant tension and the concentric phase and eccentric phase of the movement is much more controlled. This results in a completely new challenge for the muscles, which in turn forces the muscles to adapt.


Resistance bands will strengthen and elongate the muscle fibers. They also increase your flexibility tremendously. With the recommended short rest periods in between sets, expect your endurance and stamina to increase – which in turn will improve your cardiovascular health!

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Gold’s Gym Door Gym Set

Set Contents

  • 4 resistance bands
  • 2 padded foam handles
  • 2 ankle straps
  • Workout DVD
  • Exercise chart with step-by-step instructions

Gold’s Gym Door Gym Set

  • Doorway exercise set
  • Designed to help develop different muscle groups
  • Great for exercising arms, chest, back, shoulders, core, abs, glutes, and thighs
  • Adjustable resistance level for customized workouts
  • Can be attached to most standard doors
  • Model: WGGDG12

About Gold’s Gym

For more than five decades, Gold’s Gym has offered challenging workouts to both professional athletes and exercise newbies—a lifelong mission of the gym’s founder, Joe Gold. When Gold opened his first location in Venice Beach in 1965, it quickly attracted fitness enthusiasts, well before membership gyms had become mainstream. The brand got a further boost from the 1977 documentary Pumping Iron, starring Arnold Schwarzenegger and Lou “The Incredible Hulk” Ferrigno, transforming Gold’s Gym into a global phenomenon. Today, the gyms help more than 3 million people around the world fulfill their fitness goals with onsite training. For those who prefer to work out at home, Gold’s Gym also produces its own line of apparel, weight-training products such as kettlebells, and equipment such as treadmills, ellipticals, and stationary bikes.

For post-purchase inquiries, please contact customer support.
View the Goods FAQ to learn more.

Photo: Twenty20

We know how much space kettlebells and dumbbells can take up in your home. But the truth is you don’t need a whole lot of fancy equipment to get the most out of your at-home workout. Resistance bands are space-efficient, highly portable, and they’re great for every level of fitness. Since they rely on your bodyweight for resistance, they’re extremely flexible and can make even the simplest workout extra tough.

There are a variety of resistance bands out there, but the three most popular types are looped resistance bands, elastic band tubes with handles and mini bands. Looped resistance bands, which basically look like a giant rubber band, are commonly used in advanced powerlifting and sports performance workouts to do lifts like the barbell squat and bench press. Elastic tubes are thin, cylinder-shaped tools with handles at each end and are used for strength exercises, from bicep curls to shoulder raises. Mini bands are small, flat, looped elastic bands, typically placed above the knees or ankles for mobility and stability work, or as part of a dynamic warm-up.

How much resistance you’ll get is determined by the stiffness of the band and how far it’s stretched. Exercise equipment manufacturers will likely include the amount of resistance each band has, but in general, the wider or longer a band is, the more resistance it has.

If you have one, two or all three types of bands, you’re in luck. We’ve got 10 resistance band exercises to help you build strength and stability — right where you are.

RELATED: 8 Advanced TRX Exercises to Build Strength

10 Total-Body Resistance Band Exercises

1. Band Pull Apart

Targets: Chest, triceps, rhomboids (upper back)
How to: Stand with your feet shoulder-width apart and head facing forward (a). Hold a resistance band in front of you with your arms extended straight out. There should be 4-6 inches of band left at the ends where your grip stops (b). Pull the band apart by bringing your shoulder blades together so that the band touches your chest (c). Slowly return to the starting position by bringing your arms back down in front you at eye level. This move should be done slowly and under control. Repeat for 8-10 reps (d). You can use a therapy band for this exercise, if strength bands are too difficult.

RELATED: Your Ultimate Guide to Strength Training Equipment

2. Upright Row

Targets: Shoulders
How to: Stand with the band under your feet, shoulder-width apart. Shoulders should be back, spine straight and head facing forward (a). Hold the top of the band with a pronated (overhand) grip, hands close together and arms straight down in front of your body. This is the starting position (b). Lift your hands towards toward ceiling, raising them to about chin height, while keeping the hands close to the body. Your elbows should point to your sides and your forearms parallel to the floor (c). Return the bands back to the starting position (d). Repeat for 8-10 reps.

3. Bicep Curl

Targets: Biceps
How to: Stand up tall with feet shoulder-width apart, band looped under your feet (a). Grab the top of the band using a supinated (underhand) grip with hands outside of hips and arms extended straight down. This is the starting position (b). Lift the band to about chin height with your arms bent into a curl and elbows pointing to the floor (c). Then, bring the band back down to the starting position with control. That’s one rep (d). Repeat for 8-10 reps.

For an intensified pump: Set a timer for 30 seconds and do as many reps as possible. You can sacrifice full range of motion towards the end if you get tired, in favor of flushing more blood to the biceps.

4. Push-Up with Band

Targets: Chest, triceps, shoulders
How to: Lay flat on your stomach with your legs straight behind you and toes tucked. Place the resistance band behind you so it’s lying across your mid-back. Then, hold the band with your hands so that each thumb is inside each end of the loop. Your hands shoulder-width apart, and arms are at your sides with your elbows bent (a). Do a push-up against the band to full extension, keeping your butt back in a straight line. (b). Then, slowly bring your body back down to the ground (c). Repeat for 8-10 reps.

Mini Band

5. Lateral Band Walk

Targets: Hips, glutes, quadriceps, hamstrings
How to: Place the resistance band around your ankles and get into a squat position with your thighs parallel to the ground and feet slightly wider than hip-distance apart (a). Step out to the left (laterally) against the band, remaining in the squat position with your hands in front you in an athletic stance (b). Alternate sides and step to your right against the band (c). Step out five times on each side (d). To increase the difficulty of this exercise and get a nice shoulder stretch, too, do the same exercise with your hands and arms extended overhead (e). Repeat for 8-10 reps.

6. Plank Jack

Targets: Abs, glutes
How to: Place the resistance band around your ankles and get into push-up position with your hands shoulder-width apart, and hips lifted and aligned with your back (a). Jack both legs out to your sides until you feel a stretch in your core and glutes (b). Bring your legs back to the starting position. This move should be done quickly to keep tension in the core at all times. Keep core tight throughout the motion (c). Do 8-10 reps.

7. Lying Glute Bridge With Adduction

Targets: Abs, glutes, quadriceps, hamstrings
How to: Lie on your back with knees bent, feet flat on the floor, a few inches away from your butt. Place the resistance band just below knees (a). Press into a bridge by raising your hips and butt off the floor pushing them as high as possible towards ceiling. Keep your shoulders anchored to the floor, so they create a diagonal line to your knees (b). Now, push against the band to separate your legs until you feel a stretch in your glutes (c). Return legs back to center then bring back down to ground (d). Repeat for 8-10 reps.

RELATED: Strength Training for Beginners: Your Guide to Reps, Sets, Weight

Resistance Band Tube With Handle

8. Resistance Band Front Raise

Targets: Front delts
How to: Stand on top of the resistance band with your feet shoulder-width apart while holding one handle in each hand with an overhand grip (a). Keeping your shoulders back and spine straight, bring both handles up to eye level by extending shoulders straight out to the sides (b). (c). Slowly bring the handles back down with control (d). Repeat for 8-10 reps.

9. Resistance Band Bent-Over Lateral Raise

Targets: Deltoids
How to: Stand with your feet hip-distance apart on top of the resistance band, hinging slightly forward. Keep your gaze on the ground. Hold bands with a neutral (palms facing each other) grip and arms straight at your sides (a). Raise both arms towards the ceiling until your arms reach shoulder height (b). Bring the bands back down to the starting position. Elbows can be slightly bent throughout this motion (c). Repeat for 8-10 reps.

RELATED: 15-Minute Leg Workout to Tone Up Fast

10. Squat to Press

Targets: Full Body
How to: Stand on top of the resistance band with feet hip-distance apart. Hold the handles with an overhand grip and your arms at shoulder-level, like you’re about to press them up overhead (a). Drop into a squat so your knees are almost directly over your toes and thighs are parallel to the floor. Be sure to keep your hands by your shoulders (b). Slowly come up to standing, pressing the handles up overhead until your arms are fully extended (c). Bring your arms back to shoulder-height (d). Repeat the exercise in one fluid motion: Squat, and then press up (e). Do 8-10 reps.


Resistance bands golds gym

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