How to Use Shorty Power Bands for Ultimate Resistance Training

Jennifer Labodda is here to fill you in on the best ways to use your DynaPro Direct Shorty Power Bands! Check out her tips, tricks, and favorite workout moves and share yours with us on Instagram, Facebook, or Twitter

Shorty Power Bands are here to save the day if you like adding resistance to your workouts. There’s a variety of strengths (resistance levels) to use for many different exercises, in addition to lifts and stretches.

Benefits of Using Shorty Power Bands

Extra Power. They’re designed for power lifts where a shorter band is needed.

Stretch and Strength. Allows you to get deeper in your stretches for those body parts you want to give extra care to and spend extra time developing.

Versatility. The shorty power bands are a great median between mini bands being too thin and the full-size power bands being too long for certain power concentration movements.

Portable. These resistance bands are designed for people on the go. Pack them in a suitcase, gym bag, or store them in a drawer.

With these bands being the size of mini bands but having the strength and consistency of a power band, how should one use these? I included a full body workout to show you! For many of these exercises, I recommend getting two of the same color bands to make it even. Personally, I primarily use the red, yellow, and purple bands.

Full Body Workout

Barbell Deadlift With Shorty Power Band

Barbell Deadlift Shorty Power Bands

Before adding weight to the sides of the barbell, slip on the desired resistance ban

ds first and place them at the distance your feet will be planted under the bar. Once you get your feet at a comfortable distance, then loop the shorty power bands under your feet so they’r

e secure. The bands should be placed directly above your feet on the bar. I.e., you don’t want the bands pulling on a diagonal either way, just straight up and down. Then grab the bar with your hands with your desired grip, push through your heels to lift the barbell, and lock it out at the top. With control, return the barbell to the ground and repeat. Form is essential! It’s easy to hurt your back, so be careful! If you choose to go heavy, do 5 sets of 5 reps. If you’d like to use lower weight, do 4 sets of 10 reps.

Lat Pulldown With Shorty Power Band

Lat Pulldown With Shorty Power BandsFind a hook or someplace to secure two of the shorty power bands to so you can pull down. You can stand, kneel, or sit (whatever your preference is). Grab each band, one in each hand, then pull down using your lats (back) until your hands come in line with your chin/shoulders. When pulling down, think of pulling your elbows to your waist to engage your back properly. Do 10 - 12 reps.

Ab Crossover With Shorty Power Band

Ab Crossover With Shorty Power Bands Loop one band to a piece of equipment that is secure to the ground and adjust to your desired height. *You can go straight across, you can go from low to high or high to low, however you want to target your obliques. Stand perpendicular to the power band / equipment you’re tied to. Start by twisting your body to the left towards the band, holding on to the band with both hands - this is your starting position. Then use your abs to twist all the way over to your right side and push through the movement with your hands to get the full range of motion. Do 10-12 reps then switch to the other side.

Upright Row With Shorty Power Band

Upright Row With Shorty Power BandsTake two bands, loop one around each foot, and hold on to the other ends of the bands with your hands. Once the bands are secure under your feet, pull the bands straight up towards your chin. This exercise is working your anterior delts (shoulders), so make sure to engage your shoulders in this pulling motion. Do 12 - 15 reps.

Donkey Kick With Shorty Power Band

Donkey Kick With Shorty Power BandsI grabbed the purple band for this one since the range of motion is shorter and my legs are stronger than my upper body. (The purple band has a higher resistance, making it harder to stretch it out) Step into the bend and place it right above your knees. (not ON your knees, that would be painful and will cause injury). Then kneel on all fours, flex your right foot, and kick back. Make sure to squeeze at the top and engage your glutes with this exercise. Do 10 - 12 reps then switch legs and repeat.

If you’re looking to make your workouts more dynamic, you can get a full set of the DynaPro shorty power bands right here:

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More: This Is the Best Arm Workout to Build Strong Arms for Life


Strengthen your core and improve your fitness with this 30 day knee tuck challenge

30 Day Ab Challenge: The Knee Tuck

Over the course of our 30-Day Ab Challenge, we take an in-depth look at each of the exercises used, and this week we delve into knee tucks.

Here’s how it works: Three exercises over 30 days, and we up the intensity each day. Simple.

Think again!

Our 30 Day Ab Challenge is a great way to jumpstart that summer body training! If you have summer on your mind or you’re just looking for a new challenge, join in and challenge yourself to three different exercises—the crunch, the plank, and the knee tuck.

Today, we give you the most vital advice for knee tucks. Alright, let’s get to it!

Knee Tuck

  1. Balance yourself on ball, find stability, and then roll the ball forward with your feet as you tuck your knees into your chest
  2. Keep your entire core tight to stay stable throughout the movement. To avoid wrist pain, spread your weight evenly throughout all fingers and palm

By the end of the challenge, your core will be stronger, your performance at the gym will enhanced, and your confidence will be boosted. Remember to track how you improve with each exercise, how you look, and how you feel. You’ll be surprised with the results!

Download the 30-day free workout schedule here.

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Try the 30 day plank challenge for strong and toned abs

30 Day Ab Challenge: The Plank

Over the course of our 30-Day Ab Challenge, we are zeroing in on each of the exercises used, and this week we focus on the plank.

Here’s how it works: Three exercises over 30 days, and we up the intensity each day. Simple.

Think again!

Our 30 Day Ab Challenge is a great way to jumpstart that summer body training! If you have summer on your mind or you’re just looking for a new challenge, join in and challenge yourself to three different exercises—the crunch, the plank, and the knee tuck.

Today, it’s all about plank advice. Do the stated reps and hold time, adjust as needed and work your way up! Now, let’s get started...

The Plank

  1. There are two different ways to do a plank on the exercise ball: Put your feet on the ball and hands on the ground, or have your elbows on the ball with your feet on the ground
  2. Keep your whole core tight on this one
  3. Use your back muscles, glute muscles, and abs to keep your body in a straight line
  4. Don’t stick that booty too far up in the air or let it sag

Download the 30-day free workout schedule here.

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Get super strong abs with a 30 day crunch challenge

30 Day Ab Challenge: The Crunch

Over the next three weeks, we’ll zero in on each exercise used in the 30-Day Ab Challenge. Today: The Crunch.

Here’s how it works: Three exercises over 30 days, and we up the intensity each day. Simple.

Think again!

If you’re looking for a new challenge or have summer on your mind, it’s time to kick it up a notch. It’s never too early to get started and this 30 Day Ab Challenge is a great way to kick-start that summer body training!

You’re going to challenge yourself to three different exercises—the crunch, the plank, and the knee tuck.

Today, we begin with tips for the crunch. Do the stated reps and hold time, adjust as needed and work your way up! Here we go...

The Crunch

  1. Keep your feet flat on the ground, lean back over the ball, and keep core tight to pull yourself up
  2. Find a position on the ball that works best for you to stay balanced and have the largest range of motion
  3. Remember to breathe!

Download the 30-day free workout schedule here.

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Best resistance band exercises for full body tone up

Perfect Full Body Workout with Resistance Bands

At lunch, your co-workers are talking about this fun barre class they went to over the weekend. When you meet up with your friend for coffee, they talk about this awesome new workout guide they started. And your crazy ‘go to the gym 7 days a week’ friend can’t stop talking about all the gains she’s making from lifting weights.

Whew! Everyone is doing something different and you’re probably thinking “What’s going to work best for me?”

Getting healthy and fit can be very overwhelming. The best thing you can do, is try a little bit of everything and pick which one you enjoy the most. Along your journey, what you enjoy will probably change as you discover you want to challenge yourself in new ways.

If you’re just starting your fitness journey or have hit a plateau, a great place to start is with resistance bands. You can increase your strength, mobility, stability, flexibility, and cardiovascular and muscular endurance with them! Doing exercises with resistance bands is a great intro to doing movements in a safe manner before jumping into weights. If you already lift weights, using bands will challenge your muscles differently.

I love circuit training and adding exercises with resistance bands at the end of my lifting sessions to exhaust my muscles to failure and really feel the burn. While any circuit can be done with just your body-weight, I like to add a challenge with some resistance  I want to share a full body workout that will leave your limbs feeling like noodles and make you feel like you’re standing in a puddle of sweat.

The Workout

  • There are 3 circuits of 3 exercises
  • Do 12 – 15 reps of each exercise of Circuit #1 (Repeat 3x)
  • NO REST between each set of that circuit
  • Once you complete Circuit #1, rest for 30 seconds
  • Move on to Circuit #2 and #3 doing the same thing

 

Exercise #1 Exercise #2 Exercise #3
Circuit #1 Bicep Curl Side Raise Donkey Kick
Circuit #2 Squat Press Triceps Extension Standing Chest Press
Circuit #3 Squat Jump / Row Bent Over Fly Upright Row

How To Do Each Exercise!

 

Circuit #1

Bicep Curl
Bicep curl with resistance band Bicep curl workout with resistance band

Place band under your feet and hold one handle in each hand. You can either curl one arm at a time, or both together. Your preference!

 

Side Raise
Side raise with resistance band Side raise exercise with resistance band

Place band under your feet and hold one handle in each hand. Have a slight bend in your knees and lift each arm outwards to shoulder height (do not go higher)

 Donkey Kick
Resistance band donkey kick workout Donkey kick with resistance band

If you’re kicking with your right foot, hold on to the handle with your left hand. Place your right foot in the other handle and secure. Adjust and hold on to any additional slack with your left hand for the appropriate resistance. Keep left hand (and any slack) secure on the ground and kick with your right foot. SQUEEZE the glutes at the top! Switch and repeat with your other leg.

Circuit #2

Squat Press
Squat press with resistance band Resistance band squat press workout

Place band under your feet, hold one handle in each hand, and hold at shoulder height. Squat down (go low!), then press through your heels to come up. As you come up, do a shoulder press by pushing your hands above your head. The come all the way back down to a squat and repeat.

Triceps Extension
Resistance band overhead tricep extension Standing triceps with resistance band

Place band under your feet and give a little more slack to the side you’re doing the extension. Keep left hand at your side and raise right hand above and behind your head. Keep right elbow pointing straight up, then extend arm straight up, and squeeze at the top. Switch and repeat with your other arm.

Standing Chest Press
Standing chest press with resistance band Chest press with resistance band

Loop band around a stable point. Grab handle in each hand and place each hand at your sides. Make sure to find a stable stance with your feet. Then push both hands forward – use same motion as if you were laying down on a bench.

Circuit #3

Squat Jump / Row
Squat row with resistance band Resistance band squat jump row Squat jump row with resistance band

Loop band around a stable point. Grab handle in each hand out in front of you and squat down. As you come up, jump! (yes, a squat jump) As you come up, pull bands back in a rowing motion. This exercise works both your legs and your back (and your coordination!!)

Bent Over Fly
Bent over fly with resistance band Resistance band bent over fly

Place band under your feet, cross bands and hold in each hand (so that it looks like an X) Put a slight bend in your knees and bend over with a straight back. Pull arms out to your sides and squeeze at the top. You will be using your upper back muscles for this movement.

Upright Row
Upright row with resistance band Resistance band upright row workout

Place bands under your feet and hold handles in each hand directly in front of you. Pull handles straight up to your chin, hold, and then release back down. You will be using your shoulders to pull up for this movement.

Resistance bands

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Best power band exercises for full body tone up

Best Ways To Use Your Power Bands During a Workout

When you walk into your gym, you navigate through the endless cardio equipment, all of the machines, dumbbells and other free weights, and maybe in the corner you’ll see some stretchy bands by the yoga mats you’re not quite sure how to use. Even then, there are too many different sizes, shapes, and colors to figure out what to do with these contraptions.

They’re just big rubber bands, right? How hard can it be? Here’s some good news: They really are as simple to use as they look! You can pretty much use power bands for almost any exercise. Here are some of the best ways you can use your power bands during a workout!

Back

Assisted Pull-Up
Assisted pull-ups with power band
Assisted pull-up exercise with power band
Single Arm Lat Pull-Down
Single arm lat pull-down with power band
Power band lat pull-down exercise

Chest

Banded Push-Ups
Band push ups to build chest strength
Power band push ups
Single Arm Chest Press
Single arm chest press with band
Power band single arm chest press

Arms

Hammer Bicep Curl
Standing biceps hammer curl with power band
Power band hammer curls
Hammer curls with power resistance band
Overhead Tricep Extension
Overhead tricep extension with power band
Band overhead tricep extension
Tricep Kickback

Tricep kickbacks with power band
Power band tricep kickbacks

Abs

Crossover
Crossover abs with band
Power band abs workout

Legs

Hip Thrusts
Hip thrust with power band
Band hip thrust workout
Cable Pull-Through Motion (on knees for better leverage)
Pull through exercise with band
Band pull through workout
Traditional Deadlift
Traditional deadlift with bands
Deadlift with a resistance power band
Good Morning
Power band good morning exercise
Good morning workout with power band
Front Squat
Power band front squats
Front squat with a resistance power band
Row Squat (works legs and back)
Power band squat row exercise
Row squats with power band
Why bother switching up what you’re used to for these things? Well, take a quick minute and read some of the benefits!
  1. Builds strength.

    Adding resistance training with power bands will help increase strength, build muscle mass, and increase endurance. DynaPro offers different levels of resistance, allowing you to kick it up a notch with the next strongest resistance. Power bands can also be added to compound movements like deadlifts, squats, and bench presses to help amplify your lifts while putting minimal stress on the joints.

  2. Improve form.

    If you’re new to lifting or resistance training, using a power band before jumping into free weights is a good way to learn the movements. By using a lower weight, slowing it down, and squeezing at the top of any exercise, you’ll learn which muscles should be used in any movement. It’s a good place to start to get comfortable with the motions before throwing around heavy weight and potentially injuring yourself. Weightlifting experts can take advantage of power bands as well for the same reason. It’s easy to get caught up with lifting heavier and heavier, but it’s beneficial to take a step back and focus on form every once in awhile.

  3. Get creative.

    Switch up your normal workout routine with these power band alternatives! Keep your fitness fun by trying something new. Trust me, your muscles will be feeling it the next day after doing a full workout with these.

  4. Stretch.

    Power bands are a great tool to warm up and stretch. Not all of us our nimble, so the bands give our arms an extension to get deeper into stretches.

  5. Convenience.

    Power bands are like carrying an entire gym with you wherever you go. When the gym is packed, you can still find a quiet spot in the gym and knock out a killer workout with power bands. When you’re travelling and don’t have access to a gym, these can easily be packed in your bag so you can stay fit on-the-go.

  6. Lastly, if going to the gym isn’t your thing, you can grab a set of DynaPro power bands and work up a sweat right at home!
Power Bands
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