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10 Resistance Band Leg Exercises For At-Home Lower-Body Workouts

trainer kehinde anjorin performing quadruped resistance band leg exercise

Kathryn Wirsing

Don’t get me wrong; I love using weights to build stronger, more defined legs—but it IS absolutely possible to see results without them. Whether you’re working out at home from a teeny-tiny bedroom or just need a break from the dumbbells, kettlebells, and barbells (oh my!), do yourself a favor and give resistance band leg workouts a chance.

But how can you possible reap major benefits with just resistance bands—especially if you’re used to hitting the weights? Two simple tactics make a world of difference.

The first: unilateral (a.k.a. single-leg) exercises, which require your working leg to fire double-time. And the second: tempo work, in which you slow down your pace to increase the amount of time your muscles spend under tension (or actively engaged), ultimately increasing the stress you put on them and boosting the results you see.

Trust me, DIY a workout with the resistance band leg exercises here and you’ll never underestimate this super-simple piece of equipment ever again. Your entire lower body, from your glutes to your quads to your hamstrings, will be torched for days.

Time: 15 minutes

Equipment: long resistance band, box (or another sturdy, elevated surface, like a stair)

Good for: legs, lower-body

Instructions: Choose four exercises below. Perform 15 reps of each, then continue onto the next, resting only as needed. After you’ve finished all of your movements, rest for at least one minute. Then, repeat three times more for a total of four rounds.

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1

Banded Curtsy Lunge

Muscles worked: quads, glutes, hamstrings

How to: Start standing with feet hip-width apart, a long resistance band beneath arch of right foot, and one end of the band in either hand at chest-height, elbows bent and close to body. Take a big step back with left leg, crossing it behind right side. Bend knees and lower hips until right thigh is nearly parallel to the floor. Keep torso upright and hips and shoulders as square as possible. Return to start. That’s one rep. Perform 15 on each side, then continue on to your next move, resting as needed. After you’ve finished all of your exercises (remember, you’re doing four total), rest for one minute, then repeat the entire workout three times more for a total of four rounds.

Pro tip: Press right knee outward throughout movement to engage side-butt (a.k.a. glute medius) muscle.

2

Banded Front Squat

Muscles worked: quads, glutes, hamstrings

How to: Stand on the middle of the resistance band with feet hip-width apart, holding one end of the band in either hand. Bend arms to bring hands up next to ears, and lift elbows up until triceps are parallel to the floor and narrow. This is your starting position. Keeping arms still, engage core and bend at knees to sink hips back and down until thighs are parallel to floor. Press through feet to extend legs and return to standing. That’s one rep. Perform 15, then continue on to your next

MYXfitness Is The First At-Home Fitness Brand to Integrate National News, Plus a Full Suite of Revolutionary Content On Its Platform

MYX’s member research shows content variety outside of structured workouts is becoming an important factor in what people crave as they tackle fitness at home. While on-demand, one-on-one coaching is essential, catching up on the news, virtually exploring an exotic locale or discovering motivational content, might be what the day calls for. MYX Media provides members those options and more, while still integrating heart-rate data as a powerful measure and motivator.

“Adding MYX Media to our one-on-one coaching and customized heart-rate training, further positions MYX as the most personalized experience in at-home fitness,” says Heberto Calves, President of MYXfitness. “The fitness-tech industry at large seems disproportionately focused on the competitive, ‘workout to win’ consumer. The MYX content and experience speak to the 58% of the market that identifies as ‘workout for life’. These consumers are looking for real results for real life and have asked for options, beyond coaching content, to stay motivated and engaged. MYX Media provides those options and redefines what people should expect from the at-home fitness experience.”

At launch, MYX Media will include:

  • News Streaming: Straightforward, opinion-free, 24/7 news from MYX’s partner Newsy. This partnership allows members to conveniently stream the news to stay informed on important headlines, while squeezing in a workout from the comfort of their own home. For Newsy’s full programming lineup, visit newsy.com/tv-schedule/.
  • Mat Chats: Original interview series with industry and subject-matter experts hosted by MYX Coaches. The series explores fitness, health and wellness topics that the MYX community will learn about together. It empowers members with information, tools and options on a number of subjects ranging from debunking nutrition myths and healthy relationships to sticking to your fitness goals and sleep.
  • Coach Diaries: Intimate interviews with MYX Coaches who share personal stories about their real lives to strengthen the bond between coaches and members. In each episode, a MYX Coach reveals how fitness and movement helped them get through personal obstacles like body image, sobriety, divorce, anxiety and more.
  • Scenic Rides: A series of exotic, scenic rides for virtual travels to far away locales such as New Zealand, Northern Italy, Hawaii and more. The timed rides offer an immersive, self-paced alternative to coach-led workouts with amazing views as you pedal across the Pacific Northwest, Costa Rica or the Chilean Patagonia.

MYX Media features (Newsy, Mat Chats, Coach Diaries, Scenic Rides) go live October 27, 2020. For interviews, access to content or demos please contact [email protected].  

About MYXfitness

MYXfitness delivers a smarter simpler way for all people to make fitness part of their daily lives. The brand’s cornerstone products, The MYX and The MYX Plus, offer professional-quality equipment at an affordable price, hundreds of on-demand classes, combined with expert coaching on a digital platform, designed to improve endurance, strength, mobility and flexibility. Using science-backed methods, MYXfitness utilizes proprietary heart rate technology and cross-training, brought to life through positive

SoulCycle’s At-Home Bike Launches Across The US, With Live Classes And New Variis Fitness App

Starting today, SoulCycle riders in all 50 states can bring the sweaty, high-energy, in-studio experience into their home with the national launch of SoulCycle’s at-home bike. Initially released to a small set of markets in March, this national launch coincides with the co-launch of Variis mobile app. SoulCycle’s live and on-demand classes stream to the at-home bike’s screen via Variis, Equinox Media’s digital fitness media platform. In addition to powering the digital SoulCycle experience, the standalone Variis mobile app also launches today, powering digital access to a variety of Equinox’ other notable digital fitness and mindfulness modalities.

Not surprisingly given the current climate, demand for SoulCycle’s at-home bike skyrocketed after safer-at-home orders were issued earlier this spring, necessitating a change in rollout plans for the greater launch. According to Equinox Media and Variis CEO Jason LaRose, “We launched this March to select markets and had planned to test and iterate before going national. With the pandemic, it felt critical to accelerate our roadmap and give our members and riders the ability to pursue fitness from wherever they are. On the first day we started taking SoulCycle at-home bike orders, consumers from 47 states and 11 countries were reaching out to us asking when the bike would be available to them.” 

SoulCycle’s at-home bike experience now includes both on-demand and a growing schedule of live classes. Class length ranges from 20, 30 and 45 minutes, and difficulty from beginner to advanced. Riders can filter by instructor, and peek at class playlists before committing to a ride (something never possible with the in-studio experience). Following rider demand in test markets, SoulCycle and Variis Media accelerated the addition of live classes. These live rides have been a major hit. According to LaRose and member data, “We’ve seen tremendous reception to the launch of our live rides last month—97% of riders have shared positive user satisfaction ratings, and live riders now ride an additional class per week. We are also building in community features that enable riders to see where others are joining from, and how many people they’re riding alongside—so wherever they are, they’re part of the pack.”

Plans for the standalone Variis mobile app launch were similarly expedited, based on Equinox member demand and a spike in at-home usage. Initially intending to introduce the app in a phased rollout in the spring, Variis accelerated the launch by more than six months and expanded from one market to 14 in less than two months. According to member data, since Variis’s member-launch in March, those who use the app are working out nearly 20% more per month compared to last year. Approximately 2.5 of these workouts each week take place via the app, across 2.3 types of classes. The Variis app now offers, via a monthly subscription, unlimited classes across Equinox’s own roster, as well as SoulCycle, PURE Yoga, Precision Run, HeadStrong, and now [solidcore], Rumble and

Tracy Anderson’s At-Home Workouts Just Got Easier With Her Online Studio

Tracy Anderson, fitness guru and trainer to stars like Jennifer Lopez and Gwenyth Paltrow, isn’t heading back to the gym IRL any time soon. “It’s just not a safe place for people to be right now,” she told STYLECASTER. “I was one of the first people to close mine and I’ll be one of the last people to open.” Her physical gym locations might be closed for the foreseeable future, but the Tracy Anderson Online Studio is revamped and better than ever.

Since going into quarantine with her family, Anderson has made sure that her workout routine is a priority in her daily life. “Showing up for your exercise routine is one of the best things you can do for your mood, for your happy hormones and for your health,” she explained. “It’s one of the best things you can do for your immune system.”

To help others bring more of those happy hormones into their lives, especially during the stressful year that has been 2020, Tracy re-launched her Tracy Anderson Online Studio with new features to help make the virtual experience feel more personal. “We launched it with the hashtag that staying in is the new going out for fitness way back in 2014,” Anderson reveals. And that messaging feels more relevant now than ever.

STYLECASTER | tracy anderson

Courtesy of PMC.

“We’ve been living with the shock of COVID long enough now,” muses Anderson. “So I think the first step for people to [take back control of] their health is not be in denial,” she says firmly. “This is here to stay, so what are the things that I can do to make my quality of life better and still protect myself.”

The new online studio offers features like virtual and interactive classrooms and locker rooms, a prescription office with personalized body consultation programming, and of course, weekly fitness content from Anderson, filmed in real-time.

The best part? These workouts are perfect for any sized home, whether you’re in a house in the suburbs or a small apartment in New York City. “You just need to be able to lay your body on the ground and do a snow angel,” explained Anderson. “If you can do that, if you can find that space you can be really effective with your body.”

Of course, working out is one of the best ways to keep your brain and your body in tip top shape, but what you put into your body is just as important as keeping it moving. “I don’t take a lot of supplements but I do take MitoQ, which is a form of CoQ10 which is an antioxidant that the body actually makes.” MitoQ helps the body restore itself quicker, giving you more energy to get through the day. But at the end of the day, for Anderson, it all comes back to working out. “I’ll never let it go,” she says resolutely. “I think it’s been my biggest source of strength.”

Along with taking care of her physical health, Anderson

Morrison government to spend $1.6bn funding at-home care for older Australians

Video: Public sector workers ‘very frustrated’ over 0.3 per cent pay increase: Unions NSW (Sky News Australia)

Public sector workers ‘very frustrated’ over 0.3 per cent pay increase: Unions NSW

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The Morrison government says it will fund 23,000 new packages for older Australians waiting to receive at home care, at a cost of $1.6bn.



a person sitting on a bed: Photograph: Yui Mok/PA


© Provided by The Guardian
Photograph: Yui Mok/PA

Tuesday’s budget increases the number of approved home care packages available over the next four years in response to both the aged care royal commission and the Covid-19 pandemic.

The interim report of the royal commission found the government needed to act urgently to reduce waiting times for older Australians seeking in-home support.

For the past two years, more than 100,000 Australians have been on wait lists for approved home care packages, with tens of thousands entering residential care prematurely as a result.

Related: How much will I get from the 2020 federal budget tax cuts? More if you earn over $100,000

The government has been under pressure over its aged care response during the pandemic. There have been more than 670 deaths nationally in aged care facilities, more than 640 of those in Victoria, and older Australians have been left to languish in soiled beds and clothes without proper food and hydration.



The Australian government has announced additional funding for aged care after criticism of its response to the coronavirus pandemic.


© Photograph: Yui Mok/PA
The Australian government has announced additional funding for aged care after criticism of its response to the coronavirus pandemic.

The health minister, Greg Hunt, said on Tuesday there would be an extra $81m for additional staff and training, on top of $101.2m the government announced for this purpose in March.

The health budget comprises $467bn in overall spending over four years, $16.5bn of that makes up the emergency response to the pandemic.

The government says it will increase funding for hospitals by $33.6bn over the new five-year national health reform agreement and provide $5.7bn for mental health, including already announced funding to double the number if Medicare-funded psychology sessions from 10 to 20.

Related: Australian treasurer Josh Frydenberg’s 2020 budget speech – in full

Hunt said the budget would fund the government’s ongoing response to the pandemic and “helps chart the road out”, with aged care “a particular focus”.

Total funding in aged care will be $23.9bn over the forward estimates – an increase of $2.2bn Hunt said – including the $1.6bn for home care packages.

The treasurer, Josh Frydenberg, said on Tuesday night that aged care was “one of the greatest challenges we face in delivering essential services to Australians”.

He said additional responses and funding would be informed by the final report from the royal commission.

“The government will provide a comprehensive response to the final recommendations following receipt of that report,” he said. “This will involve significant additional investment.”

Tuesday’s budget includes $2.3bn in announced funding for investment in Covid-19 treatments and vaccines and funding for the listing of new drugs on the pharmaceutical benefits scheme, including Lynparza for women diagnosed with ovarian

11 virtual fitness companies vying to compete with Peloton’s winning membership model and cash in on the at-home exercise boom

  • On-demand and virtual fitness has never been more popular, as the pandemic drastically changes the way Americans stay fit. 
  • While Peloton continues to dominate the at-home fitness market, several digital fitness programs — both new and existing — are looking to cash in on the on-demand exercise boom. 
  • We took a closer look at 11 of the most popular virtual fitness membership programs. 
  • Visit Business Insider’s homepage for more stories.

 

Gone are the days of traditional gym memberships, as Americans enter the era of the virtual, at-home fitness movement buoyed by the pandemic.

On-demand fitness platforms have never been so popular, nor so ubiquitous. Though digital fitness has been on the rise in recent years, the coronavirus outbreak has put fledgling virtual companies on the map while prompting the rise of a slew of new platforms designed to help Americans stay fit while cooped up at home. 

These programs vary in price and types of workouts, but most are designed to bring streaming fitness classes directly into living rooms, with little to no additional equipment required. And while past decades have brought the likes of Jane Fonda, Richard Simmons, and Billy Blanks into our homes, today there are more options and different types of classes at consumers’ disposal than ever before. 

The breadth of new options, however, hasn’t stopped Peloton from dominating the virtual fitness market, with sales skyrocketing by 172% year-over-year and overwhelming demand for its stationary bikes causing mass delivery delays.

Companies ranging from tech giant Apple to StretchIt — an emerging app dedicated entirely to stretching — are vying for a piece of the at-home fitness market. We took a closer look at 11 virtual fitness membership programs looking to cash in on the at-home fitness boom.

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