Body workout at home with no weights


Understanding the primary muscle groups in your arms, shoulders, and back will help you develop a better upper body workout. Here are the primary muscle groups in the upper body:

Deltoids and Rotator Cuffs

The deltoid muscle wraps around the top of your arms and provides a range of motion for reaching up, reaching down, and reaching out. The rotator cuff provides a range of motion in the shoulder joint, allowing you to swing your arm around in circles. Therefore exercises that cause these movements will target the deltoid and rotator cuff. Lateral raises and lateral pull downs are good exercises for isolating the deltoids.

Trapezius and Latissimus Dorsi

The Latissimus dorsi runs down the length of your back, and the trapezius spans the width of your back. These large back muscles provide the strength you draw on to open a heavy door or pull a heavy load. To work this muscle group, stand tall and straight, tighten the abdomen for added support to the back and pull the exercise bands straight back, keeping arms level with your waist.

Rhomboids and Erector Spinae

The rhomboids are beneath the trapezius in the center of your back. Practice sitting up straight with a straight back and pull your shoulders back as though you are trying to hold a golf ball between y our shoulder blades, and you will feel the rhomboids working. The erector spinae is a long muscle that runs down your spine and helps to keep your spine straight. Through all your workouts, maintain a straight back and focus on holding your shoulders down and back. To work the Rhomboids, pull the bands straight back and feel your shoulder blades move towards each other.


These are the chest muscles. Chest presses will help you isolate the pectorals. Opening arms wide or lifting arms straight up in front of the body to chest height will also work the pectorals.

Biceps, Triceps, and Forearm muscles

The biceps, located on the front of the upper arm, helps you pull and the triceps, located on the backside of the upper arm, help you push. While working the arms, don’t forget about the wrist flexors and wrist extensors that run from the elbow to the wrist. Hold a lightweight in your hand and flex the hand first down and then up. Still holding the small weight, turn the hand from side to side using wrist and forearm movements rather than the elbow or shoulder. Working the wrist will help prevent tendonitis if you spend a lot of time texting, typing, or video gaming.

Maximum efficiency on a tight schedule

Whenever you are pulling up or pulling down on a resistance band, you are working all the muscles in the upper body to some degree. For maximum efficiency on a tight schedule, look for exercises that work more than one muscle group at a time. For better muscle development, look for exercises that isolate a single muscle, and focus on it for 2-3 sets of 10 or 12 repetitions.

Quick upper body resistance band workout

In a time crunch? Working out regularly takes dedication and time. But there is no reason to let your muscles atrophy when you are pushed for time and have to squeeze in shorter workout sessions. Exercise bands are the perfect way to get in a quickie workout and tide you over until you have the time to do your full workout routine. But don’t make a habit of it though! You know won’t respect yourself if you start to backslide

Ten Minute Workouts

If you only have ten minutes, you can target a single muscle group such as arms, legs, or abs and increase the intensity of the workout by varying speed and resistance. Here are a couple of ideas guaranteed to burn calories and tone muscles even if you don’t have much time to spare.

Slow Down

Instead of doing 2 sets of 12 repetitions counting 2 down and 2 up, do one set of 12 repetitions counting 4 down and 4 up. Slowing down the reps forces the muscles to work harder. You will feel the difference. To ensure proper breathing, exhale when you exert the effort and inhale while you are preparing to exert effort. If you are working your biceps by pulling the bands towards you, exhale when you pull up or in.

Increase the Resistance

Increasing the resistance in your workout also makes muscles work harder over the same amount of time. Exercise bands lend themselves easily to adaptation. To increase the resistance, shorten the length of the band by changing your grip. You can also move further away from the door, forcing you to pull harder on the band to bring it towards you. Our book contains exercises for every muscle group in the body, and each exercise has variations for increased or decreased intensity. If time is of the essence, follow the increased intensity examples for maximum benefit. For a quick calorie burn on a tight timeline, do several sets of jumping jacks between reps or as you switch from one exercise to another.

A short workout is better than no workout at all

Experts agree that a short workout is better than no workout at all. So even when time is at a premium, and you have a million and one things to get done, taking a few minutes out of a busy day to tone and strengthen will help you stay focused, remain less stressed, and keep those muscles in shape.

Conditioning small muscle groups

Resistance bands are favored by athletic trainers and fitness experts when it comes to conditioning small muscle groups. Smaller muscle groups are harder to train with traditional weights and exercise equipment, but resistance bands are flexible and maneuverable and ideal for working on smaller muscle groups. Because they are flexible and work small muscles, resistance bands are often recommended by physical therapists to recover from surgery due to injury.

Can you build muscle with resistance bands?

Do not underestimate these seemingly lightweight pieces of rubber tubing. They can pack a punch. Resistance bands can give you an all-over body workout that is every bit equal to a full gym workout if you know how to use them, and the exercises in our book are designed to do exactly that. But be warned, this workout is no easy way out. If you do the whole program, you will tone and strengthen every muscle group in your body.

Exercise to increase hand muscles

Athletic coaches choose resistance bands for conditioning when they need athletes to replicate specific movements that they repeat over and over again in their sport. These repetitious movements involve the same muscles in the arms or legs, with varying degrees of intensity. As the intensity and direction in your throw, kick, or punch changes subtlely, the smaller muscles are called into action, refining the effects of the larger muscles. Reproducing these movements with a resistance band can help to strengthen even the smallest muscles in the muscle group in a way that hand weights can’t accomplish. This is the reason you’re often given exercise bands to increase the strength in your hands following a broken arm or the small muscles in the leg following knee surgery or another repair.

What are the benefits of resistance band training?

Training at home with resistance bands has other benefits. It complements a weights regime because it gives you a great cardiovascular workout and can help you develop lean muscle and reduce fat. It can help you improve coordination by refining the strength in even the smallest muscles in the body, resulting in better athletic ability overall, including improved balance and increased strength.

Every muscle will feel stretched, worked, and toned

The minute you try a resistance band workout in the privacy of your own home, you will know what we’re talking about. When you lift a dumbbell up and down, you can feel yourself using the larger muscles right away. You can see the biceps bulge and feel the triceps working. When you pull on a resistance band, it’s a very different feeling. Sure, it works the biceps and the triceps, but that wriggling little cord takes balance and coordination. You can feel the body calling into action the smaller muscles in your arm to help control the movement. When you work out at home with resistance bands instead of weights, you will feel every bit as good as when you leave the gym. You will know you got a great workout because of the way it leaves you feeling tired, in a good way. And every muscle will feel stretched, worked, and toned.

Take your resistance bands with you when you leave home or when you can’t get to the gym, and rest assured that the workout you get is every bit as good as the one you left at the gym. These things work, and one session will be enough to prove that to you.


When you work out, it is important to give your body the right nutrition. You need energy in the form of carbohydrates to get you through the workout, protein to help build muscle, and water to stay hydrated. Here are nutrition five tips to ensure that your body performs at its best while working out.


You have heard the experts say this over and over, and that’s because it is important to drink water. Your body is made up of 60% water. The ratio of water in your muscles is even higher, at 70%. To burn fat, tone muscles, and stay hydrated, drinking water is essential. If you are not in the water habit, start with small sips throughout the day and build up to about 2 liters a day. You will find your body adapts more quickly with fewer urges to use the bathroom when you sip water throughout the day.


Your body loses electrolytes while working out, so replacing them is important for post-workout recovery. Sports drinks are designed to deliver electrolytes. But watch out for high sugar content, which you don’t need. Some great recovery drinks are low in sugar and high in vitamins and electrolytes, so read the labels when making your choice. Another ingredient to look out for in sports drinks is caffeine – the absence of it, that is. You can also find trace mineral and electrolyte tablets that can be taken with plain water.


Glutamine is an amino acid found in muscles that metabolize protein and preserve muscle tissue. A hard workout depletes glutamine and so a supplement can replenish glutamine supplies in the body and may help to reduce fatigue as well as speed recovery after your workout. Glutamine capsules are available in most drug stores and health food stores.


Building muscle requires plenty of protein. Look around at your lifestyle and analyze how much protein you consume. If you eat a lot of fast food and prepared food, chances are high you are not getting enough protein in your diet unless you are making a conscientious effort to do so. Protein shakes are a quick and easy way to deliver a lot of protein to your body in a highly digestible form. Compare ingredients and nutritional facts on protein shake mixes. You want one that is high in protein and low in sugar.


It’s amazing how many assumptions we make about the food we eat. Don’t trust the advertising on the front of the package – read the ingredients and the nutritional composition of the food. For example, chicken sausages sound healthy but are often made from as much fat as pork sausages. And imitation “krab” sounds like a healthy seafood alternative. But it contains corn syrup and wheat starch in addition to pulverized Pollock, so the carbohydrate content in this crab substitute can be high.

When you eat smartly, your body will notice the difference, and you will see results.