Resistance is not futile

Resistance is not futile

Bicep Curls: Hold the handlebars or the ends of your resistance band and stand directly on the band, feet about hip width apart. Make sure your palms are facing up and elbows are tucked by your sides. Inhale and on your exhale curl your hands up towards your shoulders and then release. Do 10 repetitions for 2 sets. To modify, shorten your range, and to intensify, curl extra slowly to fatigue your muscles.

Squat with Bicep Curl: Hold the handlebars or the ends of your resistance band and stand directly on the band, feet about hip width apart. Make sure your palms are facing up and elbows are tucked by your sides. Inhale and on your exhale curl your hands up towards your shoulders and lower down into a squat. Next, release out of the curl and squat. To capture what this looks like, your arms are curled and up when you are low in your squat and then you ‘release’ by straightening out your arms and standing back up at the same time. Do 10 repetitions for 3 sets.

Tricep Extensions: Hold the handlebars or the ends of your resistance band and stand directly on the band, feet about hip width apart. Relax your arms down by your sides, palms facing your body. Then, row your arms up so your elbows are pointing back and your shoulder blades come together. From here, extend your arms behind you, feeling a squeeze in your upper arm, and then bend your elbow back to that row-like form. That is one repetition. Do 10 repetitions for 2 sets. To modify, you can lower your arms down a little and to intensify go slowly to fatigue your muscles.

Boat Pose Press: Take a seat on the ground and hold onto the handlebars or ends of your resistance bands. Extend your feet out in front of you and put the band part on the soles of your feet. Bend your knees a little, flex your feet, and slowly raise your legs off the ground. This takes a lot of balance! Once you are here, you can test your core and balance by pushing against the band and lengthening your legs and then bending them back in. To modify this move, you can do it without the resistance band. Do 5 repetitions for 4 sets.

— Eliza S. University of Massachusetts Amherst