This is the third in a series entitled “Exercise Band Workouts” which focus on at-home exercises with an exercise resistance band. Make sure that you are familiar with Part I, Bicep Curls and part II, Tricep Extensions.

Exercise #3: Side Raises

One of the smaller muscle groups in your body is the shoulder. It is possible to get a great shoulder workout in as little as 3 moves, and this is what this and the next two posts will be about.

You can think of your shoulders as having 3 parts: a top part, a front part and a side part. Today we’ll focus on how you can exercise the “side part” of your shoulders at home with resistance bands. This move is simple and should be done in a slow, controlled manner. Never jerk your arms up and down, but always focus on your form. So, put on a tee shirt, a pair of shorts and your athletic shoes and let’s get to work.

1. Stand with your right foot on one end of the resistance band
2. Grab the opposite handle with your right hand and leave your arm straight down your side
3. You may need to give yourself more resistance, depending on your band
4. Now slowly lift your arm away from your body so that at the end, you arm is parallel to the ground
5. Slowly return your arm to the starting position

Repeat this move 15-20 times and start over on the other side. Once the other side is done, you will complete one set. Try to do 3-4 sets of this exercise. Remember to focus on your form. Don’t jerk your arm or use momentum. Focus on your shoulder muscle and adjust the resistance if it is too easy or too difficult.

An alternative move would be to step on the band and grab both handles, one in each hand, and work both shoulders at once. This would look like this:

In addition to this exercise, I recommend that you take Proactol for weight loss. Proactol is a new doctor approved and clinically proven all natural weight loss supplement that can help you lose up to 6 pounds per week!

This is the second in a series entitled “Exercise Band Workouts” which focus on at-home exercises with an exercise resistance band. Make sure that you are familiar with Part I, Bicep Curls.

Exercist #2: Standing Tricep Extensions

Tricep extensions are a perfect complement to the Bicep Curls that I showed you yesterday. The tricep is the muscle in your arm that is opposite the bicep. Biceps are said to be “pull” muscles whereas triceps are said to be the “push” muscles. This move is also simple to do and can yield great results over time. See the image below for general guidelines, but you should do this exercise standing up for balance.

1. One arm behind you holding the resistance band roughly in the midle
2. One arm bent overhead gripping the handle
3. Control the tension of the workout with your arm behind your back while you raise your other arm straight to the ceiling

Depending on the resistance of the band and your level of fitness, you want to repeat the move about 15-30 times then take about a 2 minute break and go again. In total, you want to aim for 5 sets. Make sure to do the moves slowly! If you do this consistently, you will notice that your arms will get toned and defined.

In addition to this exercise, I recommend that you take Proactol for weight loss. Proactol is a new doctor approved and clinically proven all natural weight loss supplement that can help you lose up to 6 pounds per week!

This is the first article in a series dealing with home weight loss exercises.
I will show you how you can be active while at home in order to tone muscle and burn calories with the use of resistance bands. Resistance bands are perfect for the home because you can perform a wide variety of exercises anytime and they do not take up any room in your house for storage. In addition to being great to have around the house, after you learn a few exercises with the resistance bands you can use them anywhere you go – on vacation, on business trips, even just to have at the office for a quick stretch and energy session.

Exercise #1: Standing Bicep Curls

I think that the bicep curl is the simplest move that you can do with a resistance band. The procedure for doing a bicep curl is as follows:

1. Stand up with your back straight and kneed very slightly bent
2. Stand on top of the resistance band such that the lengths are equal for each arm
3. Grab the handles
4. With you arms relaxed, slowly curl your biceps until your palms are nearly touching your shoulders
5. Slowly bring your arms back to the starting position

Depending on the resistance of the band and your level of fitness, you want to repeat the move about 15-30 times then take about a 2 minute break and go again. In total, you want to aim for 5 sets. Make sure to do the moves slowly! If you do this consistently, you will notice that your arms will get toned and defined.

In addition to this exercise, I recommend that you take Proactol for weight loss. Proactol is a new doctor approved and clinically proven all natural weight loss supplement that can help you lose up to 6 pounds per week!