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March 6, 2009, Newsletter Issue #145: Resistance Bands Produce Quicker Results
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Tip of the Week
According to Fitness Magazine, research shows that combining resistance bands to dumbbell workouts can increase lower-body strength three times as fast. That's because the bands' elasticity challenges the muscles throughout a greater range of motion.
Here are some quick exercises you can do with dumbbells and resistant bands that take only 5 minutes and can triple your workout results:
Push-up row: - Begin in a modified push-up, knees on floor - Place dumbbells on floor under shoulders, resistance band across upper back; hold an end of band in each hand - Do one full push-up with hands on weights, then drive left elbow toward ceiling, bringing dumbbell to ribs - Lower weight; repeat on right side. - Do 8 to 12 reps per side.
Lateral lunge with side raise: - Stand with feet wider than shoulder-width apart - Anchor one end of band under right foot - Hold other end with dumbbell in right hand - Bend right knee, shifting weight to right leg - Raise right arm out to side parallel to floor, elbow slightly bent - Do 8 to 12 reps and then change sides
Squat with biceps curl:
- Stand on center of band with feet slightly wider than shoulder width, holding a dumbbell and end of band in each hand - Keeping elbows near sides, curl weights toward shoulders - Lower dumbbells as you squat - Stand and lift weights; do 8 to 12 reps.
Stationary lunge with triceps kickback: - Stand in a lunge with right foot back - Place center of band under left foot - Hold a band end and a dumbbell in each hand, extend arms behind you, keeping your chest lifted - Repeat for 4 to 6 reps, then switch sides.
Reverse lunge with front raise: - Stand with feet together and one end of band under right foot - Hold the other end of band and a dumbbell in left hand - Place right hand on hip - Step left foot behind you and bend both knees 90 degrees - Simultaneously, raise left arm in front of you to shoulder height - Lower and repeat - Do 8 to 12 reps; switch sides.
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