With the arrival of pleasant weather, taking your workout outdoors can provide a refreshing change of scenery and inject new energy into your fitness routine. Outdoor exercise has grown dramatically in popularity in the last five years.
One versatile and portable fitness tool that’s perfect for outdoor workouts is the resistance band. In this article, we’ll explore how to make the most of these bands and create an effective outdoor workout that challenges your muscles and enhances your overall fitness.
1. Choose the Right Bands
Before diving into your outdoor workout, it’s important to select the right resistance bands for your fitness level and goals. Bands offer different levels of resistance based on which one you use. Most of the time, your band’s weight is designated with a certain color.Â
Beginners may want to start with lighter bands, while those with more experience can opt for heavier ones. Additionally, consider the type of bands available to you, and select the one that suits your preferred exercises and movement patterns.
This is the part where we plug in the benefit of sleeved resistance bands. This iteration of the standard tubular band is an especially smart choice when using them outdoors. Sleeved bands are better protected from sunlight and external wear and tear from use.
Outdoor surfaces and natural anchor points are rough and could destroy the integrity of your band quickly. The sleeve on your band will keep it protected from that kind of trauma. Not only that, but you’ll have a much easier time cleaning it off.
Check out our shop of sleeved resistance band products here.
2. Warm Up Properly
A proper warm-up is crucial before any workout session. Start your outdoor workout with dynamic movements like arm circles, leg swings, and hip rotations to increase blood flow and warm up the muscles. Incorporate light stretching to loosen up any tight areas, paying particular attention to the muscles you’ll be targeting during your resistance band exercises.
If you have multiple resistance bands of differing resistance levels, you could employ a light band for your stretching and warm-ups. The light resistance can do even more to increase your mobility and muscle stability.
3. The Workout
An outdoor resistance band circuit can provide a comprehensive workout targeting all major muscle groups. Here’s a sample full-body circuit to get you started:
*Indoor samples of exercises are included*
a. Squats
Place the looped resistance band just above your knees. Stand with your feet shoulder-width apart. Lower into a squat, pushing your hips back and keeping your knees aligned with your toes. The band adds extra challenge by engaging the glutes and hip abductor muscles. Complete 10-15 reps.
b. Standing Rows
Secure the resistance band to a stable anchor point at chest height. Hold the handles with your arms extended in front of you. Keeping your core engaged, pull the bands towards your chest, squeezing your shoulder blades together. Control the movement on the way back to the starting position. Aim for 10-15 reps.
c. Push-ups
Wrap the resistance band across your upper back and hold the ends in your hands. Assume a push-up position, with your hands slightly wider than shoulder-width apart. As you lower your body, the band adds extra resistance to your chest, triceps, and shoulders. Perform 10-15 push-ups.
d. Standing Bicep Curls
Step on the resistance band with one foot and hold the handles with your palms facing forward. Keep your elbows close to your sides and curl your hands toward your shoulders, squeezing your biceps at the top. Slowly lower back to the starting position. Complete 10-15 reps.
e. Standing Tricep Extensions
Step on the resistance band with one foot and hold the handles overhead with your arms extended. Bend your elbows, lowering your hands behind your head, and then extend your arms back up to the starting position. Focus on keeping your elbows stable and engaging your triceps. Perform 10-15 reps.
4. Cool Down and Stretch
After completing your circuit, take time to cool down and stretch. Walk or jog lightly to bring your heart rate down gradually. Follow it up with static stretches that target the major muscle groups you worked. Hold each stretch for 15-30 seconds and focus on deep breathing to promote relaxation and recovery.​
Wrap It Up
Taking your workout outdoors is a fantastic way to challenge your muscles, enjoy the fresh air, and add variety to your fitness routine. Whether you’re a beginner or an experienced fitness enthusiast, the versatility of resistance bands allows for endless exercise possibilities.
Follow our blog for more updates and tips for your workout all summer long.
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