Resistance bands are a great way to get a workout in wherever you are. You don't need expensive equipment or even a gym membership, just a resistance band and your body weight. Follow this resistance band workout with exercises for arms and legs for a full body workout that will get results.
What are the benefits of resistance bands?
There are many benefits to using a resistance band to workout. They are very convenient and portable so you can take them with you wherever you go for an outdoor or home workout. You could even take your resistance band on holiday to keep your fitness and strength ticking over while you're away.
Body weight exercises are great, but adding resistance will really ramp up your workout and give you better results. By using a resistance band you can increase the return on your workout and get better results in a shorter time. They are not only great for strength workouts, but also for lower intensity training like stretching and physio.
Resistance band exercises for legs
Using a resistance band when you train your legs can not only strengthen the muscles but also the joints and supporting muscles which will lead to better balance and reduced risk of injury. Try some of these resistance band exercises for the legs and feel the burn!
Place the resistance band around your ankles and stand square with your hands on your hips. Find your balance on your left leg and lift your right leg out to the side as far as you can. Make sure you keep your foot facing forwards and squeeze from the hip. Repeat 10 reps on each leg.
With the resistance band still round your ankles, this time squeeze your bum and lift your leg out behind you, keeping the leg straight. This will really challenge your glutes and hamstrings as well as working your core. Do 10 reps on one leg then swap and do 10 on the other.
Lie on the floor and bend your knees so that your feet are flat on the floor. With the resistance band just above your knees, lift your back off the floor and squeeze your bum into the air. Keep your arms and hands flat on the floor and use them to help push you up. Keep your knees out and push them against the resistance from the band. Do 10 repetitions.
This is a great exercise if you've got flat feet or if you struggle with your squat form. Place the band just above your knees and make sure you use a fairly light weight. Drop into a squat, but keep your knees pushed outwards against the resistance of the band the entire time. You'll notice that they want to cave in, so stay strong. You'll realise how much you need to use your glutes to fire you back up, and this will highlight any muscle weaknesses. Try 3 sets of 10 reps.
Having little ones at home can leave you feeling like you don't have a spare second in the day. How can you fit in exercise when you have no time? We give you all the tips you need along with with a home workout for you to try.
How can I find time to workout with kids?
Finding time to exercise as a parent can feel almost impossible, but it doesn't have to be. Try some of our ideas and see if you can fit exercise into your busy day.
1. Get a training buddy
One of the best ways to stay motivated is to partner up. Whether it's a work colleague, your husband/wife, a friend, or a family member, working out together can make things more fun and interesting. Not only this, but if you have someone to be accountable to and someone who you will let down if you skip your session, you'll be more motivated to get that training session done!
2. Utilise playtime
When it's your child's playtime, get involved and burn some calories too. If you have an energetic toddler, run around with them by playing adrenaline-fuelled games that involve running or chasing. If your children are a little older, find games where you can both get active, especially in the garden if it's summer time as there are lots of benefits to training outdoors.
3. Try dancing
Dancing is something that burns a lot of calories, will get you up and active, and can be very fun. If your children are very energetic, put on some music and dance away. This will not only help them burn off that extra energy and get you moving, it can be a great bonding experience.
4. Swap your car for walking or cycling
By combining your errands with exercise, you can make the time to get active without compromising any of your daily activities. Try walking or cycling to the shops instead of driving, or walking to the local park or playground. It may be easier than you think to get around without your car.
5. Exercise before you start your day
By getting up 30 minutes earlier than usual, you could fit in an entire workout and start your day right. There are lots of workouts you can do in under 30 minutes, like this 5-minute punchbag workout, 10-minute tabata workout, or this 20-minute home workout. Even a short workout is better than no workout at all, and it'll energise you for a productive day. If you don't want to get up earlier than you already do, try this lunchtime HIIT workout instead.
How can a stay at home mum lose weight?
There are lots of tips and tricks to losing weight if you are a stay-at-home parent. Follow these dos and don'ts to make sure you're staying healthy while at home with the little ones.
1. Don't eat anything you wouldn't feed to your kids
There are lots of things you wouldn't feed to your children because the salt or sugar content it too high, so why feed them to yourself? A good rule of thumb to follow is that if you wouldn't give it to your child because of the ingredients, you should avoid it yourself too. Stick to whole foods and try to avoid anything overly processed or pre-packaged.
2. Don't snack mindlessly
If you find yourself in a rare moment of calm when your child is playing happily alone or watching a television show, it can be tempting to mindlessly eat food that you don't really need. Avoid temptation by not having snacks in the house, and stick to eating at set times.
3. Do make mealtime an occasion
If mealtime is an occasion to look froward to when you eat together with your kids, you'll be less likely to have an unstructured day. Try to have at least one meal a day together as a family where you sit at a table and focus on what you're eating, rather than grabbing whatever is nearby because you're so rushed off your feet. This might mean deliberately making time for it in your day, but it will be worth it ultimately.
4. Don't eat through stress
Being at home on your own with the kids all day can get pretty stressful. If tempers raise and tantrums ensue, make sure you're not reaching for food as comfort. Comfort eating is something that many of us do without realising and can be an almost impossible habit to break. As above, not having any temptation in the house will help with this and always count slowly to 10 before you eat a snack so that you're not eating it out of a stressed panic.
5. Do make food fun and creative by getting the children involved
Getting your kids to help in the kitchen is a fantastic way to bond and to help them develop vital skills for later in life. Let them get creative by coming up with new recipes and help them with the cooking. If you really want sweet treats, bake cookies or cupcakes together so that you really feel you've earned them and can have fun in the process.
Home workout routine for parents
If you have kids at home or are pregnant, try this home workout routine by Sundried ambassador and personal trainer Carly Newson.
Looking to get a great workout done at home? Make sure you have all the kit you need!
Looking for a quality skipping rope? Buy the Sundried Skipping Rope for £20 with free delivery.
Skipping is a fantastic way to get fit and stay fit, even when you don't have access to a gym or even the outdoors. It's compact and can be done anywhere – indoors or outdoors. Skipping will raise your heart rate, improve your fitness, and tone your body. Read on to find out how to skip properly and try our beginner skipping workout to get started.
Is Skipping A Good Form Of Exercise?
Skipping is a fantastic workout and can burn up to 10 calories per minute if done at a high intensity! In order to get skilled at jumping rope, it's important to practice and to break it down into sections.
Let’s start with the jumping. When most people start skipping for the first time they jump too high, just going for it and doing what feels natural without any knowledge on proper technique. But skipping too high is not efficient for a workout and will leave you unable to skip for longer than a few seconds.
When skipping, the key is to not actually jump. Wait, what? That’s right! If you change your mindset about what your feet are doing, it becomes a lot easier. Instead of jumping, think about doing a calf raise. Practice doing it without the rope to start: raise your heels so that you are on the balls of your feet, and then lower yourself back down using your calf muscles. You’ll soon realise there’s a reason why boxers have such defined calves! You may need to increase the strength and stamina in these muscles before skipping feels easy. Take your time and enjoy the process.
Once you’ve practised a few times without the rope, try applying this technique with the rope. You should only come a few centimetres off the floor on each bounce. Keep your ankles loose and feel the balls of your feet flex. See if you can keep it up for 30 seconds without stopping.
After your feet, what you do with your arms is the most important part of skipping. Hold the handles near the rope-end as this is the most efficient and will allow the rope to swing better. Keep your wrists loose, and your elbows close to your hips. It is a very subtle movement; you do not want to be swinging your whole arm, just a slight movement of the wrist. It will be tempting to tense your arms and lock them by your sides, so try to relax from the shoulder.
This moves us onto your posture. Make sure you are standing tall, with your shoulders pulled back and down, and your core and glutes tight. The key to skipping is to relax! If you are skipping for the first time in a gym or a public place, it may be a little daunting, and you may worry about tripping in front of everyone. Let go and have fun and try not to take it too seriously, at least while you are starting out. The looser and more relaxed you are, the less likely you are to trip over and you are less likely to incur an injury.
Is Skipping A Good Cardio Workout?
Skipping is a surprisingly demanding cardio workout! If you are skipping for the first time as an adult, you will be shocked by how out of breath you get on your first try! Don’t let this deter you, take your time. If you are new to fitness altogether, then you may wish to just skip in 20-30 second bursts. If you are a seasoned gym-goer, then skipping for intervals of 60 seconds may be more for you. Try our skipping workout plan and see what works for you! Or create your own jump rope routine. Supplement your skipping with leg exercises and mobility drills so that you do not get injured, especially if you are not used to exercising. Skipping has the fantastic benefit of being great for weight loss and by adding skipping into your existing gym routine you can expect to burn up to 10 calories a minute.
Where To Jump Rope
Where you choose to do your skipping is important too. If you are skipping outdoors, try to avoid jumping on concrete as this can be harsh on the joints. Skipping on softer tarmac or grass will be better. If you are indoors, avoid carpet as this can make the rope more likely to bounce which can cause you to twist your ankle. Hardwood floors are the perfect surface on which to jump rope.
How Long Should You Jump Rope For A Beginner?
When I first got back into skipping as an adult, I was really put-off by the fact that I couldn’t do it well. I saw lots of people in the gym skipping with ease and doing neat tricks so it deflated me somewhat that I was finding it so hard. But don’t let this be the case! After only a few sessions my technique improved hugely and skipping started to feel a lot more natural. Take your time, enjoy it, and maybe even let us know how you get on by leaving a review of the Sundried skipping rope on our website!
Beginner Skipping Workout
Skip for as long as you can, rest for 60 seconds, repeat for 5 minutes.
Skip for as long as you can, rest for 45 seconds, repeat for 7 minutes.
Skip for 20 seconds, rest for 30 seconds, repeat for 5 minutes.
Gym cross-training - leg, ab, and back exercises
Skip for 30 seconds, rest for 30 seconds, repeat for 5 minutes
Skip for 30 seconds, rest for 30 seconds, repeat for 10 minutes.
Swimming, cycling, and running will inevitably take up most of your time as a triathlete, but hitting the gym and doing strength training is just as important. We chat with two professional triathletes to get the low down on how they strength train to improve their performance and get the most out of their training.
Matt Leeman - professional triathlete
Matt doesn't do strength training in the typical sense. Instead of hitting the gym and lifting weights, he uses natural factors like hills to help him improve his strength and increase his muscular endurance.
Triathlete strength training
Strength training is a big component of any sport, the common definition of strength is "the ability to exert a force against a resistance". Each sport has different demands and hence requires different classifications of strength, triathlon predominantly requires strength endurance - the ability to express force many times over.
Although I personally do not lift weights, which are commonly associated with strength training, I do triathlon-specific strength training, adapting the training of the disciplines to a strength based way of training.
There are swim specific tools that can be utilised to enhance swimming strength, the main ones I use are the pull buoy, hand paddles, and band. The muscles used in swimming are predominantly the lats (side of the back) and triceps. The pull buoy enables swimming with less kicking to maintain the body position so that the upper body can be worked more. The hand paddles create a larger surface area to increase the resistance of a stroke. The band is used to take leg kicking out of the equation and rather get propulsion from the overall movement of the body and core muscles.
The majority of the time in a triathlon is spent on the bike so having good bike strength is essential for putting together a good race, both directly, making you ride faster, and indirectly, the less the bike takes out of you, the more you’ll have left for the run. The two things that can be utilised for bike strength are the bike's gears and hills.
By doing specific intervals ‘over-gearing’ i.e. using a bigger gear than you would usually use to train your leg muscles to produce a greater force so that when we are racing we are working at a lower percentage of our overall capacity. Hills obviously give a great stimulus for developing strength, ensuring you ride on different terrain is important for developing a well rounded strong athlete.
The main ways in which I train my running strength is using hills and mixed surface terrain. I will often do a specific hill repeat session where one specific hill is targeted and run up multiple times. The beauty of hills is that it prevents you from over-striding and promotes glute engagement, which improves our ability to utilise the bigger muscles in the legs such as glutes and quads that handle fatigue better than the smaller muscles of the leg, which is very important in an endurance sport.
Claire Steels - World Champion duathlete
Claire tells us about her three favourite strength training exercises and why they are well suited to an endurance athlete.
Bulgarian Split Squat
This exercise is great for running and cycling power but also glute, hip and core stability. Unilateral exercises like the Bulgarian split squat are fantastic for developing the individual leg strength required for sports such as running and cycling, where each leg is required to produce power independently.
TRX Mountain Climbers
This exercise requires core stability and control whilst moving each leg independently. This replicates the physiological control that is required in a duathlon as a strong core is essential for efficient running and cycling.
This is a fantastic exercise for developing power through the posterior chain along the back of the body. It challenges the strength of the whole body but primarily the glutes and hamstrings. It is also a fantastic exercise for testing the cardiovascular system while also trying to produce power making it yet another great exercise for duathletes.
Sundried recently ran a poll and found that 80% of people felt nervous the first time they set foot in a gym. This statistic doesn't come as a surprise as the combined fear of the unknown and feeling self conscious can make going to the gym a difficult step for a lot of people. We're here with our top tips so that you can feel confident in the gym and enjoy your workouts more.
Wear the right activewear
If you look good, you'll feel good. If you're wearing old fitness clothing that doesn't fit properly, you are far more likely to feel self-conscious and constantly worry about how you look, distracting you from your workout. By treating yourself to good quality activewear such as cute sports bras and flattering gym leggings for the ladies and a well-fitting technical gym t-shirt for men, you will instantly have the confidence you need to go and do an awesome workout.
Go with a buddy
If you're too nervous to hit the gym alone, buddy up and take a friend with you. With a trusted pal by your side you will instantly feel protected from whatever it was that was causing you anxiety and you'll be able to workout together and enjoy your time. Having a friend to go with can alsoboost your motivation when you don't feel like going to the gym.
Get stuck in
The free weights area can be a daunting place, especially for women. One of the best ways to get over this fear is just to get stuck in and head over there. If the free weights area seems very busy and full of grunting men from afar, once you're in it and you've found your space you'll realise that it doesn't feel as busy and all the guys are just busy getting on with their own workouts and aren't paying any attention to you.
If it's the other people in the gym that seem scary, the best thing you can do is befriend them. They're just people after all! Not only this, they are like-minded people who have the same goal as you and so chances are you will get on well. Strike up a conversation by asking someone about their workout or their goals to break the ice.
However, make sure you don't interrupt someone when they are in the middle of a lift or exercise as you may put them off and annoy them. Save the chatting for when they are resting or finishing up their workout.
Ask a professional
If you're nervous because you're not sure what to do at the gym or how any of the machines work, go ahead and ask one of the personal trainers or fitness coaches. It's what they're there for! A member of staff will also be more than happy to help you out and show you the ropes, some personal trainers will even offer you a complimentary training session. Most if not all gyms also offer a free induction when you first join. If you missed this and are no longer a 'new' member, most gyms will still be happy to honour the free induction and have someone show you around.