Fitnessbands are an excellent way to complement your workouts. You can choose the level of resistance that is best suited to you and thus adjust the intensity of your workout.
Take your fitnessband training to a whole new level with FREESIXD: try out a variety of exercises with a whole range of band strengths, combine the bands with handles or the Triceps Rope.
FREESIXD is currently THE most versatile piece of fitness equipment on the market, allowing you to perform over 100 different exercises.
In this article, we will show you the twelve best fitnessband exercises you can perform with FREESIXD.
1. Back squat with resistance bands and a bar
- Attach two resistance bands with the same level of resistance to the bar.
- Starting position: step into the loops formed by the resistance bands, and stand with your feet shoulder-width apart. Turn your feet slightly outward. Place the bar on the back of your neck. Hold the bar such that your arms form a W-shape, with your thumbs pointing in and your pinkies pointing out.
- Bend your knees as far as you feel comfortable, and bend forward at the hips slightly. Don’t lose the tension in the bands as you squat.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: leg extensors, leg flexors, hip extensors
2. Deadlift with resistance bands and bar
- Attach two resistance bands with the same level of resistance to the bar.
- Starting position: step into the loops formed by the resistance bands, and stand with your feet hip-width apart. Keep your arms straight. Grab the bar from above (with your thumbs pointing in and your pinkies pointing out). Your upper body should be bent forward, and your knees slightly bent.
- From this position, straighten your upper body. Keep your arms straight.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: back extensors, gluteus maximums, leg extensors, leg flexors
3. Chest Press
- Position the buckle at chest height and attach the resistance band at the bar.
- Starting position: face away from the device. Stand upright with your feet slightly apart. Grip the bar from above (with your thumbs pointing in and your pinkies pointing out).
- Tense your whole body and push the handles away from your chest by extending your arms.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: pectoralis major, triceps
4. Rowing
Rowing is one of the most popular fitnessband exercises.
- Position the buckle at chest height and attach the resistance band and handles.
- Starting position: stand in an upright position with your feet hip-width apart. Grab the handles from above.
- Bend your arms and bring your elbows close to your body, at belly button level.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: lats, trapezius, posterior deltoids, biceps, core
5. Shoulder Press
- Slide the buckle down and attach the resistance band and handles.
- Starting position: face away from the device. Stand in an upright position with your feet slightly apart. Grip the handles from below. Hold the bar such that your arms form a W-shape.
- Straighten your arms above your head.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: deltoids (posterior and anterior)
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6. Straight arm Lat pull down- Bar
- Slide the buckle up and attach the bar and two resistance bands with the same level of resistance.
- Starting position: stand upright with your feet slightly apart, and bend your upper body forward slightly. Your arms should be extended. Hold the bar from above (thumbs pointing in, pinkies pointing out).
- With your arms still extended, pull the bar down to your thighs.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: lats, deltoids (posterior), triceps
7. Hip Abduction
- Slide the buckle to a medium height, attach the resistance band with a carabiner and pass it under the lower D-ring. Connect the foot strap (outer leg) to the resistance band with the carabiner.
- Starting position: stand sideways relative to the device and maintain an upright position. Slightly raise the foot that’s in the foot strap.
- Straighten your leg and raise it to the side. Make sure your pelvis remains stable. You can support yourself against the wall with your hand. Switch sides.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: abductors
8. Kneeling Crunch
- Slide the buckle up and attach the resistance band and the handles.
- Starting position: get on your knees and place the balls or the tops of your feet on the ground. Grab the handles from below (with your thumbs pointing out and your pinkies pointing in). Your arms should be bent.
- Tilt your upper body downward.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: abdominals
9. High to low Woodchopper
- Slide the buckle up, attach the resistance band to the buckle with a carabiner and pass it over the upper D-ring. Attach a handle.
- Starting position: stand upright with your feet slightly apart. Keep your arms extended. Grip the handle from above.
- Pull the handle down and diagonally across, rotating your torso as you do so. Switch sides.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: obliques, core
10. Mountain Climber
- Slide the buckle to the desired height (mid to low), attach the resistance band with the carabiner and pass it under the lower D-ring. Connect the foot straps to the resistance band with the carabiner.
- Assume the initial push-up position: wrists in line with your shoulders. Tense your body and bring your knee towards your elbow. Switch sides.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: abdominals, hip flexors, core
11. Triceps Push down- Rope
- Attach the triceps rope.
- Starting position: stand upright with your feet slightly apart, then bend your upper body forward. Your arms should be bent. Grab the rope side-on (with your thumbs pointing up and your pinkies pointing down).
- Pull the rope down towards your thighs. Keep your arms close to your body.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: triceps
12. Biceps Curls- Bar
- Attach two resistance bands with the same level of resistance to the bar.
- Starting position: step into the loops formed by the resistance bands, and stand with your feet hip-width apart. Your arms should be extended. Grip the bar from below (thumbs pointing out, pinkies pointing in).
- Pull the bar to your chest in a controlled manner. Your upper arms should not move and should remain tucked into your upper body.
- Hold the final position for a moment before returning to the starting position in a controlled manner.
Targeted muscles: biceps
As you can see, with FREESIXD’s fitnessband exercises, you get a full-body workout and you can adapt the level of difficulty of every exercise to your personal requirements by choosing the level of resistance of the resistance bands and changing the position of the buckle. These exercises are just a selection from a total of over 100 exercises that you can perform with FREESIXD.
Order your FREESIXD now for home, on the go or outdoor.
