10 resistance band exercises you can literally do anywhere

Whether you're on the road a lot for work or you just never seem to have time to get in a workout, tossing a few resistance bands in your bag lets you take your workout with you, without having to lug around heavy weights. The resistance bands, which come in different levels of resistance, give you a similar workout to lifting weights, according to LiveStrong.
When purchasing resistance bands, consider how you will use them. Some brands require only your body weight (you can stand or sit on them for more tension), while others need a sturdy surface to attach to. If you're unfamiliar with the bands, have someone show you how to use them properly to avoid injury.
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Check out how versatile these bands are with these 10 workouts.
1. Band Spider Mountain Climber
Try this one from Men's Health. Hook each thumb through the resistance band (with the band across your back). Get into a pushup position, arms extended all the way up. Holding your upper body steady, bring your right foot off the floor and up to your chest. Remove to starting position. Alternate legs. Repeat for 20 seconds.
2. Band Twist
Attach one end of your band to an anchor point, at hip height. Grab the end of the band with both hands. Step away from the anchor so there is some tension in the band. Put your hands in front of you close to your chest. Keeping your back straight, rotate (at the waist) away from the anchor point. Rotate until your body stops. Slowly return to your starting position.
3. Band Curls
Stand with the band under your feet. (The closer together your feet are, the less tension you'll feel. Spread your feet farther apart for a harder workout.) Taking one end in each hand, curl your arms slowly up and down as if you were holding hand weights, Men's Journal recommends.
4. Band Push Press
Stand with your feet should-width apart. The band should stretch under the center of your feet. Take one end of the band in each hand and pull the ends up to your shoulders. Keeping the band taught, do a shallow squat. Extend your arms over your head as you stand, pulling the bands up as you go.
5. Band Squat
Stand with your feet shoulder-width apart, the middle of the band securely under your feet. With a handle in each hand, pull the bands up to your shoulders. Squat deep and maintain your arm position as you pull back up for one rep.
6. Lateral Band Walk
Use a loop band (or tie a longer resistance band around your shins). Set your feet shoulder-width apart and get into a shallow squat. Move your right leg to the right. Step right slightly with your other leg (always maintaining tension). Take 10 steps both ways.
7. Bent-Over Band Row
Put the resistance band under both feet, with your feet shoulder-width apart (to provide stability). Bend your knees slightly and lean forward at a 45-degree(ish) angle. With one handle in each hand (knuckles facing out and down), pull the band up toward your hips. As you pull up, squeeze your shoulder blades and pull your elbows up to a 90-degree angle.
8. Lying Pullover
Wrap your stability band around something sturdy, lower to the ground (the leg of a table, etc.). Lying on your back, grab a handle in each hand. Your arms should be straight above your head. With your elbows slightly bent, pull the bands straight up to your hips. Slowly return to start for one rep.
9. Kneeling Crunch
Attach your resistance band to a higher anchor point (like a door). Kneel on the ground and grab each end of the band in one hand, elbows tucked up at chest level. Crunch down toward the floor, keeping your back straight and your abdominal muscles engaged. Slowly return to the starting position for one rep. Repeat.
10. Reverse Crunch
With your band anchored to a low, stable support, lie on your back. Bend your knees to a 90-degree angle. Wrap the band around both feet and scoot backward until you get a bit of tension. Keeping your back flat against the ground, pull your knees up toward your shoulders. Return to the starting position slowly.
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Share these ideas with your friends on Facebook so they can get their workout on even when they're short on time and resources!
Resources Banner Image Source, Live Strong, Men's Journal, and Exercise
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