When your schedule is packed, a workout that needs nothing but a band is a big win. This video shows a busy parent's 20-minute session and how the band packs away afterwards.
What you'll see in this video
You'll see the 76" band and its non-slip rubbery side, a set of standing strength moves done at home, the included exercise ideas, and the carry case for storage.
Exercises to try
Banded Squat
- Stand on the band, feet shoulder-width apart, hands at your shoulders holding the loop.
- Sit your hips back and down, knees tracking over your toes.
- Go as deep as is comfortable with a tall chest.
- Drive up through your whole foot.
Sets/reps: 3 sets of 12. Benefit: Strengthens the legs and glutes for stairs, standing up and everyday movement.
Bent-Over Row
- Stand on the middle of the band, feet hip-width apart.
- Hinge forward at the hips with a flat back and grab the band in each hand.
- Pull your hands toward your lower ribs, squeezing your shoulder blades together.
- Lower slowly with control.
Sets/reps: 3 sets of 12. Benefit: Builds the upper back and rear shoulders that help you stand tall.
Overhead Shoulder Press
- Stand on the band and bring your hands up to shoulder height.
- Brace your core and press straight overhead.
- Keep your ribs down and avoid arching your lower back.
- Lower to the shoulders with control.
Sets/reps: 3 sets of 10. Benefit: Strengthens the shoulders and triceps and trains stable overhead movement.
Biceps Curl
- Stand on the band with feet about hip-width apart.
- Hold the band with palms facing forward, elbows by your sides.
- Curl your hands toward your shoulders without swinging.
- Lower slowly over two to three seconds.
Sets/reps: 3 sets of 12-15. Benefit: Builds arm strength for everyday lifting and carrying.
Who this helps
Parents and anyone juggling a busy schedule who wants a short, effective session at home.
Safety note
Check the band for wear before each use, anchor it only to sturdy fixed points, keep movements slow and controlled, and stop if anything hurts. If you have an injury, a health condition or are pregnant, talk to a doctor or physical therapist first.
Ready to try it? The NOVARISIA 76" extra-long non-slip fabric resistance band is $27.99 for a single band, $49.99 for the Duo Pack and $94.99 for the Full Spectrum Pack. Every order includes a free carry bag and our 30-day guarantee. Shop the bands.