The situation in Australia is not that great right now.
With the entire state of New South Wales on lockdown and the number of cases rising in other states, it’s safe to say that Australia has taken a step backwards in fighting the pandemic.
That means that gyms, gyms, yoga studios, and any other room where you would normally do your fitness exercises had to close their doors until the situation was under control. But you don’t necessarily have to let this damage your perfectly chiseled armor. It is still possible to train at home and still work on your profits.
Of course, many workouts require the use of dumbbells, weights, or other equipment such as rowing machines or exercise bikes, which not everyone owns. However, we’re pretty confident that everyone will be able to get their hands on some resistance bands and if so, Chris Hemsworth’s personal trainer Luke Zocchi recently shared a simple home resistance band workout that anyone can do.
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Luke uses a unique resistance band to create a full body workout that targets the back, biceps, triceps, chest, and shoulders, making it possibly the most versatile piece of equipment you could ever own. Best of all, this home workout can be done anywhere, anytime.
Luke Zocchi Resistance Band Training
You can follow Luke’s resistance band workout with the video below. He performs five movements of 10 repetitions each in a complete circle before resting and repeating for 60 seconds. It’s an example of an AMRAP workout – as many laps as possible – so you can either do it until you literally can’t move, or, for example, you can set yourself a time limit of 10 minutes and see how many laps that you can manage.
See Luke Zocchi demonstrate a resistance band workout in the video below
That way, you can repeat the workout at a later time to see if you can improve on your previous record.
- Push-up with tape resistance x 10: Loop the resistance band over your hands and position it behind your back. Get into a push-up position and perform conventional push-ups.
- Row of seats x 10: Sit in front of you with your legs straight. Buckle the resistance band around the soles of your shoes and pull them back, keeping your elbows close to your body. Push with your elbows behind you before you complete the next rep.
- Triceps Extension x 10: While standing, strap the resistance band around one foot and position it behind you. Starting with your elbows bent and your hands folded behind your head, push the resistance band up and feel the burn in your triceps.
- Hammer curls x 10: Hold the resistance band around your foot and double the band in your hand so that there is more tension. Keeping your upper arm close to your body, roll up the resistance band and bend your elbow. Repeat on the opposite side.
- Side elevations x 10: Hold the resistance band around your foot and hold the band with the other hand around which it is buckled. With your elbow bent, lift him to the side until your forearm is parallel to the floor. You just want to bring your hand to shoulder level, a little higher, and you are relieving the tension that is being placed on your shoulder muscles.
See, it couldn’t be easier.