Effective Resistance Training Programs You Can Do at Home

Mind is All

You may not be a mountain climber, but you still need to make resistance training a part of your fitness plan. The following exercises will help you build muscle and get toned.

A resistance band is the perfect instrument for toning upper body muscles. Grasp an end of the resistance band in either hand and then step on the middle of the band. Pull up on the band using a variety of poses to work your biceps, triceps, and shoulders. As you determine which moves work which muscle sets the most effectively, develop a routine using your unique pulls. Work through series of pulls until you hit muscle failure and need to rest.

Work your upper body with your body weight. Start from a normal push up position, lying on the floor. Do a set of push ups, rest, and then follow with a plank position, holding the position as long as you can. Rest again, and ease your way into downward dog, with your legs straight and your arms stretched in front of you, your body forming a triangle. Hold the position, allowing your shoulders to take the brunt of the weight. Stretch and repeat as needed.

Next you can challenge your lower body with the resistance band. Adjust the resistance band such that it rests on your ankles, and then walk to the side, taking wide steps and feeling the resistance from the band in your inner and outer thighs. Side walk, using the band for resistance, from side to side until you feel the muscles fatiguing. With the band still around your ankles, shift your weight such that it is on one leg entirely, and extend the leg forward, then back, then to the side, then back, each time using the band for resistance. Make sure to switch legs so both sides get an equal workout.

You can also work your lower body simply by using your own weight. Slide into a squatting position, engaging your buttocks, keeping your legs at a 90-degree angle. When you fatigue, stand up, stretch a bit, and then repeat the squat again.

This resistance training program will get you toned up in a jiffy, if only you persevere. You'll get the best results if you buy an inexpensive set of resistance bands.