The 3-Move Do-Anywhere Band Workout

OK, so you've warmed up. Now what?

1: Squats

If you start with squats and get interrupted, at least you've done something worthwhile, and incidentally covered the most effective single movement in terms of hormonal effects and (arguably) CNS recruitment. 

Take your band and put it over one foot. Put the band over the heel and midfoot, and consider wearing footwear so the band doesn't hurt your foot. Put your other foot inside the band loop, closer together than your normal squat stance, and step out, stretching the band slightly to trigger your gluteus medialis (and leave you with more band to play with!). Run the band outside your knees.

For back squats, you can run the band over one shoulder, along your upper back and over the other shoulder, then use your hands to pull it into the right place so when you squat the force is along your upper back. You can, with a little wriggling, do powerlifting-style , Olympic style or any other style of back squat fairly easily like this.

You'll like: There's less of a hole because the force is least at the bottom of the ROM.

You'll hate: A band that lets you squat full power won't let you do anything else so you're looking at high-rep squats. Never tried 20-rep squats? Now's your chance. You can thank me later...

2: Deadlift

Loop the end of your band round each foot and stand in your normal deadlift stance, with the slack of your band between your feet, then simply pick it up and deadlift as normal. 

You'll love: a band is easier on the shins than a barbell and grip is less of an issue too.

You'll hate: the opportunity to work your upper back at the same time by 'tearing the band in half' as you pull. It pays off, though!

3: Bench 

We can replace bench presses with pushups effectively. No, it's not quite the same motion but it carries over and requires no bench. Set up in the pushup position with the band across your shoulders and the ends under your hands. Ideally the band will run under the spine of your shoulderblades and will offer increased resistance as you press. 

You'll like: it's a more natural range of motion than benching, but the additional resistance makes it something way more than a normal push-up so you're getting the satisfaction of benching!

You'll hate: the extra core work as you can't arch your way out of the bottom of a pushup. You can skip planks at the end though!

See Also: Kettlebell Workout For Everyone

So that's it: the big three, anywhere, with just a resistance band. You do need to make sure you buy one with an appropriate level of resistance and you won't get the training effects of really serious heavy squats, deads and benches but you can still get a respectable workout in as much floor space as it takes to do a pushup, and with equipment that costs little and weighs nothing. Enjoy!

If you like what you've read here, or you think I've missed out something important, get in touch via the comments section below!