Whether you’re on the road, too busy to hit the gym, or just looking for a good resistance exercise program that won’t break the bank; resistance bands may be the answer.

Although there are a number of variations available to this type of exercise (bands, tubes, loops, straps, etc.), the principles remain the same. Instead of using cumbersome barbells, dumbbells, or kettlebells that rely on gravity to create negative force, this form of exercise uses elastic bands or tubing to create resistance, or negative force. These bands are similar to giant rubber bands that create force by stretching the band. The more the band is stretched, the more force is available. However, like elastic bands, resistance bands have their limits in how far they can be stretched and how much tension can be generated as a result.

Bands and tubing are available in multiple colors, which typically translates to identifying the strength, thickness, width, and length of the bands. In general, the thicker/wider the band or tube, the more force they create and the harder it is to stretch. Optional handles are also available that will allow for the simultaneous use of multiple bands or tubes, reducing the number of different thicknesses of bands or tubes you need to purchase.

For isolation exercises, you would typically choose a band that is thinner than the ones you would use to train muscle groups. For example, you would select a fairly heavy (thick) band to work the chest area (like a chest press movement) and a thinner band to work just the biceps (for example, when doing a one-arm bicep curl). .

As for the pros and cons of resistance bands, there are both. However, I think the pros outweigh the cons in this case. Although they can occasionally swing away from you and hit you across the head, they are fairly inexpensive, extremely portable, and work the muscles through a smooth, full range of motion that cannot be matched by some of the other alternatives out there. Bands have their limitations in terms of what exercises you can perform with them, but not in terms of the number of muscles that can be worked, or the intensity at which you can work them.

The following is a simple routine that will work most of your muscles in groups, along with some isolation exercises that will work specific muscles. Warm up and stretch well and give it a try:

For upper body, start by warming up your shoulders with four (4) sets of overhead presses, about 10 repetitions per set. With this move, form is king. The body remains upright, the abdominal muscles contracted and press gently with both arms simultaneously or with one arm at a time.

Overhead Press: Stand in the middle of a tube or band. Bring the handles up to your shoulders with your palms facing forward and your elbows pointing toward the floor. From this starting position, with your spine upright (never leaning forward) and your stomach muscles contracted, press the handles or band loops directly over your head. Try to keep your hands, elbows, and arms perpendicular to your shoulders. After you’ve performed the recommended 10-12 repetitions, rest for 20-30 seconds, then repeat for a total of four steps. For added resistance, widen the space between the feet or use a thicker band/tubing.

Then progress to alternating sets of Chest Presses and Low-Rows. Do four (4) sets of each with enough tension that you can only do 6-8 reps. Do 6 to 8 repetitions of the Chest Press, rest as long as it takes to get comfortably into the position for the low rows, and begin your low rows. These combined push/pull combinations are known as “supersets.” After you have done one set of both exercises, rest for a moment and repeat. Just don’t stay too long between sets. You want to keep your muscles warm once you get them going.

Chest Press: Place the loop of your band or tube over your shoulders and lower it to about the center of your shoulder blade area. With your elbows against your sides, push outward with your palms facing down and forward. Your hands should remain level (parallel to the floor) as you push to full extension. After you’ve done the recommended 6-8 reps, move directly into position to do your set of Low Rows. Repeat for a total of four steps. For added resistance, wrap the band/tube around the torso or use a thicker band/tube.

Low Row: While sitting on the floor, with your legs straight out in front of you, curl the middle of your band or tube over your feet, allowing it to sit in the indentation of your arch. With your upper body upright, shoulders pushed back slightly (as if sticking out your chest) pull back on the handles as far as you can while keeping your arms close to your sides, elbows in. Your grip should be such that your palms are facing each other. After performing the recommended 6-8 reps, rest for 30 seconds, then get into position to do your next set of Chest Presses. Repeat for a total of four steps. For added resistance, widen your leg width, or wrap the band/tube around your feet, or use a thicker band/tube.

From there, do a few alternating sets of triceps extensions and biceps curls. Here again, do four (4) good sets of 6-8 reps each.

Triceps Extension: Stand in the middle of a tube or band. Bring the handles up to your shoulders with your palms facing back and your elbows pointing toward the ceiling. From this starting position, with your spine upright (never leaning forward or back) and your stomach muscles contracted, press the handles or band loops directly overhead while keeping your elbows still. The upper arm does not move during this exercise, only the forearm part, pivoting at the elbow. Be sure to keep your elbows close to your head, not allowing them to point to the sides. Once you’ve done the recommended 6-8 reps, move directly into the starting position for bicep curls. For added resistance, widen the space between the feet or use a thicker band/tubing.

Bicep Curl: Stand in the middle of a tube or band. With feet shoulder-width apart, palms facing forward, and elbows tucked in to the sides of the body, roll the handles in until they are a few inches from the shoulders. In this exercise, your upper arms again remain stationary, so you only allow your forearms to bend by turning your elbow. After performing the recommended 6-8 repetitions, rest for 30 seconds before returning to the position for your next set of triceps pushdowns. For added resistance, widen the space between the feet or use a thicker band/tubing.

Next, do some band squats. Stick to your usual four (4) sets of 6-8 reps. Focus on form and control here. Your upper torso should remain upright throughout the entire movement. Squat down until your thighs are parallel to the floor. If you are physically able to do so, simply crouch down as far as you can comfortably. Also, if the bands are too cumbersome, set them aside and perform a standard bodyweight squat instead.

Band Squats: Stand in the middle of a tube or band. With feet shoulder-width apart, bring handles to shoulder level, elbows bent and pointing downward. Keeping your upper torso upright and your abs tight, sit up straight as if you were going to sit in a chair, stopping when your upper legs (thighs) are approximately parallel to the floor, then return to a standing position. After performing the recommended 6-8 reps, rest for 30 seconds, then repeat for a total of four sets. For added resistance use a thicker band/tubing.

Finally, finish your workout with some bent-leg sit-ups and alternating side planks to strengthen your core. These are hands-free exercises and do not require bands or equipment. Do one or two sets of as many repetitions of crunches as you can. Perform the side plank (with perfect form) and hold for 30 to 90 seconds on each side.

Bent-legged crunches: Lie on the floor and bring your knees toward you. With your toes extended, walk your feet back until they touch the tips of your toes. With your fingers interlocked behind your head, lift your upper body toward your knees. Focus on using only your abdominal muscles to “fold” your body up and forward (never lift your body by pulling on your head with your hands clasped). If this is too much resistance for you, cross your arms in front of your chest and try again. If it’s still too difficult, extend your arms forward and try again. Perform as many repetitions as you are comfortable doing. If you ever experience lower back pain while doing this exercise, stop immediately and focus your efforts on the next basic exercise (planks). Repeat for a total of 2 sets.

Alternating Side Plank: While sitting on the floor, lean to the side until your upper body rests on your elbow. Now lift your butt up and stretch your body until your feet, butt, shoulders and head are in line; straight as a “plank”. Once you’re in position, point your arm toward the ceiling and hold for 30 to 90 seconds. While staying in this position, roll forward until you are resting on the other elbow and repeat for the 30-90 second interval. This is a set. Rest for a minute and repeat for a total of 2 sets. Remember, your head, spine, glutes, and heels should all be in a straight line during the “hold” part of the plank movement. Without cheats! If you can’t hold the board for at least 30 seconds, drop to your knees and pull your feet back slightly toward your butt. This should relieve a considerable amount of pressure and allow you to hold for the recommended 30 seconds.

There. You should have gotten a good workout and it didn’t cost a lot of money. I recently bought a pair of handles and two tubular bands (one heavy duty and one light) all for less than $30. Now I can use this equipment over and over again at no additional cost. As you gain strength you can add bands/tubing as needed

I can put this kit in my suitcase pocket when I travel; put it in my bottom drawer at the office; or tuck it under my couch at home. It’s amazing how well you can exercise while watching TV at night!

Give it a try. I think you’ll be glad you did.