Functional Circuit Training with Resistance Bands

One of the best ways to quickly improve your full body functional fitness is through the use of circuit training. Circuit training involves performing a series of exercises as a circuit with no rest between them. Throughout the course of your workout, you go through a number of rounds of the circuit.

One important advantage of elastic reistance training and a circuit based program is the ability to shift the focus from session to session. The circuits can be varied to emphasize various parts of the body on different days by, for example, alternating days for upper and lower body circuits or creating a whole body circuit that encompasses all three main areas – upper body, lower body and trunk.

The other great beauty about using resistance benad exercises to perform your circuit training workout is that the workout can be performed anywhere. This makes them the ideal choice for people who want to stay fit and get a workout while on the road. While all of the exercises use elastic bands, loops, and tubing, some variations can be made more challenging by using a pillow, blanket, or rolled towel in leiu of a balance pad or platform that may not be feasible to pack.

Because there is often less time when working to do a workout, I have included both a 15 and 30-minute workout below. These include plenty of multi-joint training exercises, which provide co-contraction of multiple muscle groups and target multiple muscles, creating a very efficient exercise workout. multiple-joint exercises are very functional and form they key part of any rehabilitation or exercise training program.

Some additional points should be considered when performing fitness training programs on the road or in alternative locations. The exercises in the following programs are designed to be performed in a fairly tight space and use very simple and basic attachment points for the elastic resistance. It is important, however, to be sure that attachment sites for the elastic tubing or bands are secure; hotel furniture and doors may not be as strong or sturdy as objects you use in your regular workout environment.

Why Circuit Training?

Performing circuit training involves the use of a series of exercises in succession with very short rest periods in order to stress the cardiovascular system. In addition to producing the traditional strength improvements of a training program that uses weights or elastic resistance, performing exercises in a circuit format produces gains in cardiovascular fitness. As a result, circuit training works the cardio system as it works isolated muscle groups and stresses larger portions of the body through multiple-joint exercises.

There are many variations with circuit training and also many variables that can be manipulated or changed to affect training and, more specifically, the response to training. In general terms, however, performing multiple sets of the exercises in these series and then separating them by very short rest periods of only 15 to 20 seconds is recommended. Using a fairly high volume of exercise during the sets (around 12 to 15 reps) will help to promote local muscular endurance, and coupling that high volume with short rest periods allows for a cardiovascular response from the circuit.

In addition to using a repetition based system of training, the circuit format lends itself very well to time-based training. So, instead of using repetitions to establish the workload, individuals train for a specified period of time. For example, work periods of between 15 and 30 seconds, coupled with rest periods ranging from 15 to 30 seconds are commonly used.

Changing the work-rest cycle is a common practice in exercise training. For a tennis player, a work-rest cycle of 15 seconds of work followed by 30 seconds of rest mimics the challenge to the muscular system encountered when playing tennis.

Another variation within the circuit is the order of exercises. During the circuit format, muscle groups are often exercised in alternating order. For example, one exercise for the biceps might be followed by one for the hamstrings, allowing the first muscle to rest not only during the short rest period following the first exercise, but also during the performance of the second exercise, which does not involve that muscle group.

However, if the trainer wants to further promote muscle endurance, along with a greater fatigue response, two or more exercises within a muscle group can be performed back to back, minimizing the rest and further challenging the muscle group in question. Both of these approaches are recommended and can be applied to achieve different goals. Simply changing the order of the exercises within a circuit can change the load or demand on the muscle or muscle group in question.

The Circuits

Upper Body Circuit (30 Minute)

Chest Press

Secure the middle of the band to a stationary object at or sightly above shoulder height. Face away from the attachment point  and use a staggered step with one foot slightly in front of the other. Grasp the ends of the band at shoulder height with your elbows bent. Extend your elbows, pushing the bands forward. Slowly return.

Be sure to keep your shoulder blades down, avoid shrugging your shoulders with the movement, Do not arch your back. Keep your abs tight and your wrists straight.

Lat Pull-Down

Secure the middle of the band to a stationary object above shoulder height. Using a staggered step with one leg slightly in front of the other, grasp the ends of the band above shoulder height with your elbows extended in front. Bend your elbows and bring your hands to your chest, pulling the bands down and back. Slowly return.

Avoid arching your back; keep it straight. Keep the abdominals tight and your wrists straight.

Bent Over Row

Use a staggered step with one leg in front of the other. Stand on the middle of the band or tubing with the front foot. Bend forward at the hips, keeping your back straight. Grasp the end of the band with your elbows straight. Pull one end of the band upward by bending the elbow, bringing your hand to your trunk. Slowly return.

Keep your back straight and avoid arching your back or neck. Keep your wrists straight.

Biceps Curl

Stand on the middle of the band or tubing with one foot slightly in front of the other. Grasp the ends of the band with your palms up and elbows by your side. Bend your elbows, lifting the bands upward. Slowly return.

Keep your shoulders and elbows steady. Keep your back straight and don’t lean back. Keep your abs tight and your wrists straight; don’t bend them to complete the motion.

Seated Row

Sit on a bench and secure the middle of the band to a stationary object in front of you. Grasp the ends of the band with your elbows extended in front and pull the band toward your lower ribs, bending your elbows. Slowly return.

Avoid arching your back; keep it straight. Keep the abs tight and the wrists straight.

Shoulder Internal Rotation at 0 Degrees

Securely attach one end of the band to a sturdy object and stand beside it, with your working arm nearest the object. Grasp the free end of the band with your elbow by your side, bent 90 degrees, and your forearm parallel to the floor. Pull the band away from the attachment point and return slowly.

Keep your wrists straight and your elbows bent at 90 degrees; don’t extend your elbow or wrist to complete the motion. Keep your trunk stationary; don’t rotate your trunk to complete the motion.

Shoulder External Rotation at 0 Degrees

Securely attach one end of the band to a sturdy object and stand beside it, with your non-working arm nearest the object. Grasp the end of the band with your elbow by your side, bent 90 degrees, and your forearm parallel to the floor. Pull the band away from the attachment and return slowly.

Keep your wrist straight. Keep your elbow bent at 90 degrees; don’t extend your elbow or wrist to complete the motion. Keep your trunk stationary; don’t rotate your trunk to complete the motion.

Wrist Flexion

Sit with your knees flexed and secure the ends of the band under one foot. Use the non-working hand to stabilize your forearm or your thigh. Grasp the middle of the band with the palm up. Bend your wrist upward and slowly return. After several repetitions, switch to the other arm.

Keep your elbow in one position during the exercise; don’t use your elbow to complete the exercise.

Wrist Extension

Sit with your knees flexed and secure the ends of the band under one foot. Use the non-working hand to stabilize your forearm on your thigh. Grasp the middle of the band with the palm down. Bend your wrist upward and slowly return. After several repetitions, switch to the other arm.

Keep your elbow in one position during the exercise; don’t use your elbow to complete the exercise.

Lower Body Circuit (15 Minute)

Squat

Stand on the middle of a long band with both feet. Bring the ends of the band around the outside of the feet. Grasp the ends of the band, keeping them at your hips. Lower your body into a squat, keeping your back straight. Slowly return.

Avoid arching your back; keep it straight. Keep your bands tight.

Single-Leg Squat

Stand on one leg with the middle of the band secured under your foot. Grasp the ends of the band at your hip. Perform a one-legged squat, bending your knee 45 to 60 degrees. Slowly return. Use external support as needed.

Be sure to bend your knee straight ahead and align the kneecap with the second toe. Don’t let your knee rotate inward or outward. Keep the back and neck straight during the exercise.

Leg Press

Lie on your back. Grasp both ends of the band in your hands and loop the middle of the band around one foot. Extend your hip and knee simultaneously against the band until the leg is straight and level with your trunk. Slowly return. Avoid arching your back; keep it straight. Keep you abs tight.

Knee Flexion

Secure both ends of the band to a stationary object. Sit on a bench facing the attachment point. Loop the middle of the band around the ankle. Flex your knee toward your buttocks and slowly return. Be sure to keep your back straight and your abs tight. Avoid arching your back.

Plantar Flexion

Sit on the floor with both knees extended. Loop the middle of the band around one foot and grasp the ends of the band. Push the foot down against the resistance of the band. Slowly return. Keep you knee from moving excessively to complete the exercise.

Lateral Step

Loop and secure the band around your legs, just above the ankles. Quickly step to the side with one leg. Repeat, stepping to the opposite side with the other leg.

Core Circuit (15 Minute)

Abdominal Crunch

Securely attach the middle of the band to a stationary object near the floor. Lie on your back with your knees bent. Grasp the ends of the band with your hands close together and extend your arms. keeping your elbows straight, curl the trunk upward. Be sure to lift the shoulder blades off the floor. Slowly return. Keep your neck straight and avoid protracting your head.

Clam

Lie on your side with a band looped around your knees, and bend your knees approximately 30 degrees. Push the bottom knee into the mat while lifting the top knee against the band. Hold and slowly return. be sure that there is enough tension on the band to provide resistance throughout the exercise. Don’t rotate your trunk to complete the movement.

Seated Back Extension

Sit with your legs extended. Secure the middle of the band or tubing around both feet. Grasp both ends of the band with your hands at your chest and take up the slack. Lean back, stretching the bands as you keep your lumbar spine straight. Slowly return.

Oblique Curl Up

Securely attach the middle of the band to a stationary object near the floor. Lie on your back with your knees bent. Grasp the ends of the band with your hands close together and extend your arms. Keeping the elbows straight, curl your trunk upward while you rotate one of your shoulders toward the opposite knee. Lift one shoulder blade off the floor. Slowly return. Be sure to keep hour neck straight; avoid protracting your head.

Bridge

Place the middle of the band on the front of your hips and wrap the ends around your buttocks. Lie on your back with the bands crossed underneath your buttocks. Stabilize each end of the band with your hands on the floor. With your knees bent, lift your buttocks off the floor, stretching the band against the front of your hip. Keep one foot off the floor as you raise and lower your buttocks. Keep your hips level at the top of the bridge; don’t let your hips or back sag.

Trunk Rotation

Sit with your legs extended at least shoulder width apart. Stretch the middle of the band around both feet. grasp both ends of the bands with your arms extended forward. Rotate the trunk to one side and return slowly to the other. Keep your back straight throughout ad avoid leaning to one side.

Unilateral Row with Side Bridge

Secure one end of the band to a sturdy object near the floor. Lie on your side with your elbow directly under your shoulder. Use your other hand to grasp the band and perform single-arm rowing exercise while lifting your hips of the floor and stabilizing the side bridge position. Slowly return. Be sure to keep your body in alignment, tensing the abdominal muscles and the gluteal muscles.