This Full Body Core Resistance Loop Workout will give you a full body burn with five simple moves!
Disclaimer: This workout was created in partnership with Core Movement Resistance Loops. Thank you for supporting the brands who support me to make this blog possible.
Next to the kettlebell resistance loops are my absolute favourite piece of fitness equipment. If you’re looking to improve your running performance with strength training, then look no further than the resistance loop. It’s a relatively small investment (my resistance loops were $21.99 from Amazon) and they provide a big bang for your buck.
What are Resistance Loops?
My Core Movement Resistance Loops came in a set of 5. Each one offers a different level of resistance. They also came with a handy travel bag:
Core Movement Resistance Loops are made of high quality rubber and are a lot like the resistance bands you’re used to, only they’re a loop, not a straight band. They have 5 varying resistance levels:
- #1: 5-15 lbs.
- #2: 10-20 lbs.
- #3: 15-25 lbs.
- #4 – 25-35 lbs.
- #5 – 35-45 lbs.
Tension is applied during both the contracting and lengthening phases of a move, and since the band loops around your limbs, it naturally refines your form on most exercises. Because the bands are rubber, you are able to create increased force on both the upward and downward movement of an exercise. You’re also able to move throughout different planes of motion so you really hit every muscle. While there are dozens on dozens of exercises that can benefit from this tiny piece of rubber, here are a few crucial, functional moves that, with the addition of a resistance loop, will change your fitness or running game.
Full Body Core Resistance Loop Workout
I prefer to do this as an AMRAP (as many reps as possible) workout. Basically it means set your timer (I prefer the “Seconds Pro” timer app) to 60 seconds of work with 10 seconds off. You do as many reps as possible in the 60 seconds, then take 10 seconds off, then do another 6o seconds of work etc.
Tricep Extensions with a Resistance Loop:
Using a lighter band, the triceps are under tension on both the downward and the upward movement. Your back is also engaged to hold you upright with proper posture.
Walking in a squatted position blasts your legs, but doing so with a band around your ankles makes it that much harder: You increase muscle activation in your glutes and hamstrings, helping make the move less quad-dominant. You’ll also strengthen your hips and develop better mobility and stability in your lateral plane (a.k.a. moving side to side), which we don’t train often enough.
Glute Bridges to Sit Ups:
Again, using a mini band during a glute bridge not only helps you keep your inner thighs active and knees pushing out, but you also get more out of the move. Placing the band above your knees increases tension not only when you thrust your hips up but also when you lower them back down, increasing the challenge on your glutes. You can also tap the sides of your glutes by pressing your knees out to the side in the raised position. It’s a movement we don’t do often and one that will bring on the burn…. fast!
Another double whammy! Place the band above or below your knees for squats so that it pulls your knees together, which can cause “valgus”—a form flaw women are more prone to than men because of their wider hip angle. The band then forces you to reflexively push your knees apart, helping you burn out your glutes and hamstrings. (Correcting valgus also reduces knee pain.) The band aids upper-body positioning, too, if you double up with one around your wrists and stretch your arms in front of your body, this will put your chest in better postural position when you squat by preventing the slight rounding of your upper back. You’ll feel the need to spread your shoulders and screw them into their sockets, which is ideal form.
The band works two ways: Loop it just above your elbows and it’ll slingshot you from the bottom when you lower down (read: it will be easier to push back up). You can also place the band around your wrists to force your elbows into the ideal 30- to 45-degree angle from your torso, which is the strongest and most stable shoulder position. As a result, you’ll be able to do more reps and get more out of each one.
If you don’t already own a resistance loop, I strongly recommend that you invest in one, you won’t regret it!
Get it from Amazon HERE (affiliate link)*