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.

Work your upper body with a resistance band. Grasp an end of the resistance band in either hand and then step on the middle of the band. Use the resistance provided by the band as you lift your hands up in front of your body, and then to the sides of your body, engaging your biceps, tripceps, and shoulders as you pull and release. Listen to your body as you challenge your upper body muscles, tailoring the resistance training workout to your body's needs. Repeat sets of various pulls until you fatigue the muscles.

You can also use your own body weight to tone your upper body. Try getting into the traditional push up position to start. 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. Give everything a good stretch and work through the poses again.

You can tone your legs with the use of a 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. Next stand on one foot and use the band for resistance as you kick in all three directions, feeling the resistance of the band with each kick. Switch legs and repeat until fatigued.

You can also work your lower body simply by using your own weight. With your feet solidly on the ground, sit back until you look like you are sitting in a chair, and hold, engaging your buttocks and leg muscles. Stand and repeat until you feel the burn.

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.