Don’t underestimate the power of rubber bands. Resistance bands offer what’s called linear variable resistance, in which the more the band is stretched, the greater the tension — which is why the very end of each rep throughout a resistance-band workout is so hard! This type of resistance follows the natural “strength curve” of your muscles (which are usually weaker at the beginning of a rep and stronger near the end), making bands a great tool for building strength while also being easier on the joints than heavy free weights.
The below resistance-band workout will hit your entire posterior chain: glutes and hamstrings (via sumo deadlifts and pull-throughs), upper back and rear deltoids (pull-aparts), and lower lats (low rows). Your shoulders will get a nice workout, too, with a shoulder press/uppercut punch combo move.
You get all that in only 30 to 40 minutes and with an inexpensive set of resistance bands that can accommodate even the most cramped at-home gym setup.
Stay tuned for more installments of the Oxygen Mix-and-Match Workout series!
Bodyweight Warm-Up
Instructions: This is an “activation circuit” that Rog recommends doing at the start of all her mix-and-match workouts. Perform the below three exercises as a circuit (one after the other without resting), completing the circuit two times. Rog’s website offers video demonstrations of the three exercises (first three exercises shown).
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