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WFH? No need to skip a weight-training session. Add a resistance band to your workout and challenge your muscles

The last few months have thrown a curveball for us gym bunnies. But if accessing equipment is tricky or you’re away from your usual routine, there’s no need to miss out on a great weight-lifting workout. Using your own bodyweight and the addition of a small, simple piece of kit, a resistance-band, can help to up the ante and give your muscles a good exercise.

Amazing for toning muscle, A-listers Jessica Alba and Halle Berry are among the super-bod stars who use resistance-band training as a boost to their gym routines. Inexpensive and easily packed away, resistance-bands are a great addition when exercising at home and come in a range of types and resistances – start light and increase the burn as you build up your strength, working up to an extra-heavy band for an intense session.

Incredible for increasing leg strength, be sure to switch things up and work the whole of your body rather than just the lower half. Use the band properly by maintaining a constant resistance throughout a workout – don’t let the band slack between reps as it’s this constant stretch which really works muscles. An easy way to see if you’re ready to progress to the next level is to move the band from your knees to your ankles – if you can still cope comfortably with the intensity, switch to the next band, working up through the levels.

The team at Juicy Oasis use resistance-bands for several classes and resident PT Gemma Jones (right) has created this handy work out, so grab a band and give it a go.

Gemma’s

juicy workout

BICEP CURLS

Build upper-body strength by using a resistance-band as you complete these bicep-curl movements – one exercise, four ways. Focus on form as you perform each move. Using a band is particularly useful for anyone with a wrist injury or who has difficulty holding traditional weights.

COMPLETE THREE SETS OF EACH MOVE

Full x 15 Lower half x 15 Stack hold in the middle x 30 Upper half x 15

OVERHEAD PRESS

Stand with one foot on the band, hip-width apart, holding the ends in each hand. Extend the band above the shoulders so that the elbows are bent at 90°. Press the arms straight up, keeping the shoulders down. Slowly lower to the shoulders and repeat. Complete three sets of 15.

DONKEY KICKS

Work your glutes with this banded move. Kneel on all fours and, keeping your back straight, push your right leg out and up. Draw it back to your chest for one rep. Complete three sets of 15 reps on each leg.

BENT OVER ROWS

Stand with one foot on the band, hip-width apart, holding the ends in each hand. Bend your knees slightly and angle at the hips. Back flat, arms straight, pull the band towards your chest. Slowly straighten your arms and lower your hands to the starting position. Complete three sets of 15.

SQUATS

Enhance regular squats with the addition of a band to build strength in your glutes and legs. Stand with feet shoulder-width apart and slowly sit into a squat position, keeping abdominals engaged and chest lifted. Return to standing, pushing through the heels and squeezing the glutes. Complete three sets of 15.

GLUTE BRIDGE MARCH

Lie face-up on the floor, knees bent, arms at your side. Keeping your right foot on the floor, engage your core and squeeze your glutes as you lift your hips towards the ceiling and pull your left knee to your chest. Slowly lower, then repeat. Complete 15 reps then switch legs and repeat three times.

CLAMS

Lie on your side with both knees bent. Keeping your feet together, squeeze your abdominal muscles, drawing your belly button inwards. Open your knees like a clam, hold and return to the starting position. Complete three sets of 15.

GLUTE BRIDGES

Lie face-up on the floor, knees bent, arms at your side, and engage your core so that your lower back presses against the floor. Push through your feet and slowly lift your hips until they align with your knees, tightening your abdominals and glutes as you reach the top of the lift. Complete three sets of 15.

FIRE HYDRANTS

Start on your hands and knees with your shoulders over your hands, knees bent at 90°. Lift your left leg at a 45° angle, keeping your knee at 90° – only your hips should move. Lower your leg to complete the first rep. Complete three sets of

15 reps on each leg.