Personal trainer and ex-Dallas Cowboys cheerleader suggests these five exercises for strengthening the entire body.
Lisa Morton, a qualified personal trainer and a former Dallas Cowboys cheerleader, has shared her five go-to exercises for working with a long looped resistance band. These exercises are designed to build full-body strength efficiently, making them suitable for home workouts or on-the-go training.
Banded Squat
The first exercise in the list is the banded squat. To perform this exercise, stand on the resistance band with feet shoulder-width apart, holding the ends of the band by your sides. Perform a squat by bending hips and knees, feeling the band tension change throughout the movement. This method increases difficulty without bulky weights.
- Sets: 1-3
- Reps: 8-12
- Rest period: 30-60 seconds
Banded Squat to Overhead Press
The second exercise is a banded squat to overhead press. This combination exercise involves performing a squat, followed by an overhead press, all while standing on the resistance band.
- Sets: 1-3
- Reps: 8-10
- Rest period: 30-60 seconds
Banded Single-Leg Deadlift
The third exercise, the banded single-leg deadlift, details of which were not provided in the paragraph, is another strength-focused movement that utilizes the resistance band.
Alternating Bent-Over Row with Rotation
The fourth exercise is an alternating bent-over row with rotation. To perform this exercise, stand in a staggered stance, with one foot in front and the other behind. Place the resistance band under the foot of the same side as the hand that will be performing the row. Raise your hand by bending your elbow and rotate your torso towards the same side as the hand that is performing the row. Alternate sides with each repetition.
- Sets: 1-3
- Reps: 8-12 each side
- Rest period: 30-60 seconds
Single-Arm Overhead Triceps Press
The fifth and final exercise is a single-arm overhead triceps press. Stand in a split stance, with one foot in front and the other behind. Place one end of the band under the foot of the same side as the arm that will be performing the press. Rotate your torso so you're facing the same side as the arm that is performing the press and raise your elbow until there's tension in the band.
- Sets: 1-3
- Reps: 8-12 each side
- Rest period: 30-60 seconds
Lisa Morton, a Stott Pilates certified instructor at Merrithew, emphasizes the versatility and portability of resistance band training in her practical and effective approach to these exercises.
- These full-body strength building exercises, ideal for home workouts or on-the-go training, are derived from Lisa Morton's go-to list using a long looped resistance band. These routines not only contribute to fitness and workouts but also foster weight loss, promoting health-and-wellness and fitness-and-exercise.
- The science behind resistance band training, as showcased by Lisa Morton, offers a weightless yet challenging approach for fitness enthusiasts, making it suitable for diverse fitness levels and lifestyles.
- By incorporating these exercises into one's health-and-wellness routine, individuals are not only investing in fitness-and-exercise but also supporting weight loss efforts and overall health improvement, as advocated by qualified professionals like Lisa Morton.
