Personal trainer, who is also a former Dallas Cowboys cheerleader, offers suggestions for five workouts to develop overall physical powerhouse
Lisa Morton, a STOTT Pilates certified instructor at Merrithew and the director of the FITStudio training program and Women's Only Weight Loss (WOW) programs at Club Apple in Idaho Falls, has shared her five favourite exercises for working with a long looped resistance band. Known for her expertise, Morton is also a qualified personal trainer and a former Dallas Cowboys cheerleader.
- Banded squat
To perform the banded squat, stand on the resistance band with feet shoulder-width apart, holding both ends. Maintain a staggered stance, with one foot in front and the other behind, and keep knees slightly bent. Lower your body as if sitting back into a chair, ensuring to keep your weight in your heels and your chest lifted. Push through your heels to return to the starting position. Perform 1-3 sets with 8-12 reps, resting for 30-60 seconds between each set.
- Banded squat to overhead press
Start in the same staggered stance as the banded squat. As you squat down, hold the band at shoulder height with both hands. Upon standing back up, push the band overhead, extending your arms fully. Lower the band back down to shoulder height as you squat again. Repeat this movement for 1-3 sets, with 8-10 reps, resting for 30-60 seconds between each set.
- Banded single-leg deadlift
For the banded single-leg deadlift, place the resistance band under the foot of the rear leg. Stand on the other foot, bend at the hips, and lower the torso while extending the opposite leg behind you. Keep the weight in your heel and maintain a slight bend in the standing knee. Return to the starting position and repeat on the other side. Perform 1-3 sets with 8-12 reps on each side, resting for 30-60 seconds between each set.
- Alternating bent-over row with rotation
Grab the resistance band with both hands, stepping onto it with one foot. Bend at the hips, keeping your back straight, and lower the torso. Perform a bent-over row, pulling the band towards the opposite hip while rotating your torso towards the same side. Return to the starting position and repeat on the other side. Perform 1-3 sets with 8-12 reps on each side, resting for 30-60 seconds between each set.
- Single-arm overhead triceps press
The exercise is performed in a split stance, with one foot in front and the other behind, and the resistance band placed under the foot of the rear leg. Hold one end of the band while using the other to perform the exercise. Rotate your torso towards the raised hand, and raise the band overhead, extending your arm fully. Lower the band back down to the starting position and repeat on the other side. Perform 1-3 sets with 8-12 reps on each side, resting for 30-60 seconds between each set.
These five exercises, designed by Lisa Morton, focus on full-body strength and are easy to follow. They are perfect for home or travel workouts using a long looped resistance band, providing a versatile and effective strength training solution.
By incorporating these exercises into a workout routine, individuals can benefit from full-body strength training at home or on the go. Engaging in regular home workouts with a long looped resistance band can contribute significantly to overall health-and-wellness and fitness-and-exercise goals, such as weight loss and improving general fitness. The science behind these exercises showcases the effectiveness of these movements for promoting strength and well-being, aligning with health-and-wellness standards.
