FULL BODY CARDIO PILATES WORKOUT






Rock out with the band! Resistance bands are a great addition to any strength training routine or rehabilitation program. They come in a variety of sizes, lengths, and resistance levels.

They’re also portable and easy to store, so they’re perfect for home use, hotel workouts, or making the most of a small space at the gym.

Just like free weights, exercise bands come in a range of resistance levels, from highly stretchable to heavy-duty strength.

The most common types of bands are tube bands with handles, loop bands, and therapy bands. If you’re in doubt, a fitness professional can help determine which band is right for you, depending on your fitness level and your specific workout plan.

For most exercises, try aiming for 2–3 sets of 8–25 reps per exercise. Ready, set, stre-e-e-etch!

Never skip leg day…

1. Front squat

Your butt, both sides of your thigh, and hamstrings are going to thank you for this one (after they stop burning). Front squats can also provide a strength boost to your groin, hip flexors, and calves.

How to do it

  1. Stand on the band with your feet slightly wider than shoulder width.
  2. Holding a handle in each hand, bring the top of the band over each shoulder. If the band is too long, secure it in place by crossing your arms at your chest.
  3. Sit straight down, chest up, abs firm, pressing your knees out over your toes.
  4. Rise back up to the starting position.
  5. Repeat for 8–12 reps.

2. Leg extension

Kick it up a notch with this quad builder.

How to do it

  1. Anchor a loop band in a low position on a support (like an incline bench), looping the other end around your ankle with the band positioned behind you.
  2. Step away from the anchor to create tension on the band, and position your feet hip-width apart.
  3. Shift your weight to your left foot and lift your right leg from the floor.
  4. Extend your knee until it straightens out in front of you.

3. Prone (lying) leg curl

This one goes out to your hamstrings.

How to do it

  1. Lie facedown and loop a band around your right ankle, anchoring the other end to a door for support.
  2. Scoot away from the anchor to create tension.
  3. Tighten your core and bend your leg at your knee, bringing your heel toward your glutes as far as you can comfortably go.
  4. Slowly return your leg to the starting position.
  5. Repeat for 10–15 reps, then switch sides.


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