Combat Injury With This Resistance Band Workout

Resistance bands are among the easiest and cheapest ways to get in a strength workout. Not only is the elastic tubing inexpensive, it’s easy to throw in your car or pack when you travel and can be used just about anywhere.

What’s more, research has shown that resistance band workouts are comparable to traditional weight training in terms of both boosting muscle strength and zapping body fat. In fact, they can allow you to better target certain muscle groups above and beyond what you could do with free weights. This comes in handy for not only improving strength, but also addressing injury rehab and prevention.

This workout is tailor-made for endurance athletes who are looking to improve muscle- and connective-tissue strength and combat injury.

Photos: Oliver Baker

Combat Injury With This Resistance Band Workout

Perform this circuit 2-3 times twice a week.

Combat Injury With This Resistance Band Workout

Loop the band around something stable. Sit on the floor with you right leg extended in front of your body and your left leg bent with that foot flat on the ground. Place the band around your right foot and pull your toes back toward your body and then return to the original position in a pumpkin motion. Repeat 15 times on each side.

Combat Injury With This Resistance Band Workout

Loop the band around something stable and low to the ground. Stand to the right of the post and put the band around your left ankle. Slowly sweep your left foot across your body until the band provides a good amount of resistance. Bring your leg back across your boy and repeat 10 times before switching sides.

Combat Injury With This Resistance Band Workout

Place the looped band around your ankles, and stand with your feet shoulder-width apart and your knees slightly bent. With your left foot planted, step your right foot to the right until the band is fairly tight. Be sure to keep your feet parallel to one another when you plant the right foot. Then move the left foot toward the right to return to the original position. Repeat 10 steps in one direction and 10 in the opposite direction.

Combat Injury With This Resistance Band Workout

With the following moves, do these 2-3 times twice a week.

Combat Injury With This Resistance Band Workout

Find a stable, vertical post and secure the band at chest height. Face the opposite direction and hold one side of the band with each hand. Place one foot in front of the other and bend you knees slightly to stabilize your body. With your hands at chest height, push them out in front of your body until your arms are straight. Do 15 reps.

Combat Injury With This Resistance Band Workout

Sit on the floor with legs extended. Secure the band on a stable, vertical post (or wrap the end around your feet) and hold each end with your hands. Be sure your back is straight and your core is engaged. Bend your elbows and squeeze your shoulder blades together to row toward your body. Do 15 reps.

Combat Injury With This Resistance Band Workout

Put the band around a pulp bar or overhead beam that is sturdy. Stand with your feet shoulder-width apart and you back straight. Pull the band down with both hands, bringing each and toward your thighs. Do 15 reps.

This post originally appeared at Competitor.com