Last Updated on January 18, 2025 by Dorene Lambert
Are you looking for an effective resistance tube full-body workout you can do anywhere? If so, then you are most welcome to our spri resistance tube exercise guide. Spri resistance tubes are excellent additions to any home gym which is lightweight and easy to learn. Besides, it offers a wide variety of exercises with a single resistance tube.
You can exercise anywhere in the park, home, office, or even outside on your driveway with this resistance tube. Moreover, with this resistance tube, you can boost your muscles’ endurance and strength. Want to learn more? Stay with us till the end of our spri resistance tube exercise guide.
Do Resistance Tubes Actually Work?
All of us know that a particular type of exercise increases muscle strength. And also help in reduction in pain for people with arthritis. Performing simple basic activities like getting up and down from a chair or squatting, called progressive resistance training, also helps.
So, we think spri resistance tubes are also the best tools for progressive resistance training, just like we read in all of the research articles. Resistance tubes have the tendency to make your training more challenging when stretched. You can experience a hundred or more pounds of resistance with resistance tubes.
You can get just as much of a good workout with resistance tubes as would throwing around heavyweights. But the resistance tubes offer greater flexibility and several options for a workout than other gym equipment.
Working with resistance tubes or bands allows your muscles to work harder through every range. When you use them with static gym equipment, Resistance tubes bring very fast results. But using resistance tubes alone also brings many benefits.
Spri Resistance Tube Exercise Guide for Workouts
In this spri resistance tube exercise guide, I will teach you the five best workouts that will be the perfect experience to tone up your body. Here are the top 5 best resistance tube workouts:
01. Chest Press
Resistance tube chest press exercise will ensure the same results as the dumbbell chest press. The excellent thing about using a resistance tube is that you can accomplish it from a standing position.
It is a suitable training option for those who cannot lay down due to back pain. It will help you build chest muscles and grow your triceps, abs, and shoulders muscles.
How to do it?
Step 1- Take your resistance tube and wrap it around your chest from the back by holding both handles in your hands. Make sure the resistance tube should remain around your shoulders and above your arms. Place your one leg a little before the other one in a bending position to prepare for training.
Step 2- Now, bring both hands together and slowly return them to the starting position. But do not lock out the elbows; perform it slowly and smoothly by focusing the tension in the chest.
Step 3- Perform 10 to 15 reps, but if you are a beginner, start with the number of reps you can perform comfortably.
02. Chest Fly
The chest fly is highly recommended as the “chest opener” workout. It hits the pectoralis major muscles with a single movement.
Usually, gym machines are used for chest fly training, but modern resistance tubes have changed the scenario. Now you can efficiently train your chest with simple resistance tubes anywhere at the home, office, or park.
How to do it
Step 1
Attach your resistance tube with firm support; you can attach its anchor with a door or anything that you think is better. Attach its middle with the support by holding both resistance tube handles in your hands.
Once you have attached it properly, sit down on your knees on the floor. Make sure the resistance tube should be a little above your head height.
Step 2
Now pull the resistance tube slowly and try to bring both hands closer. Once attached, then go back to the initial position and perform reps repeatedly.
Step 3
You should try ten or more reps, but do not bend your elbows when training. Try to keep your elbows and arms straight. It will ensure more stress to get effective results.
03. Lateral Raises
Lateral raises are excellent muscle training that will target your shoulders and improve abs muscles. You can perform that exercise anywhere with resistance bands, bringing excellent results.
People with problems in their back could easily build their abs and shoulder muscles with resistance tubes.
How to do it?
Step 1
Hold handles of resistance tubes in your hands and place your one foot before. Now place the resistance tube underneath your front foot. While standing, try to tighten your abdomen and avoid arching the back.
Step 2
Now raise both of your arms to shoulders level. While raising your arms, avoid bending the elbows.
Step 3
Train your shoulders with 3 to 4 sets of 10 reps. When your arms reach parallel with the floor, stop, feel some contraction, and then slowly lower back down.
04. Squats
Resistance tube squat exercises could help you in improving quad and glute muscles. You have several ways to do squats with resistance tubes. Squats are simple and very effective for your leg’s muscle strength.
If you have long resistance tubes, you can perform squats more efficiently. Long resistance tubes offer you to target multiple muscles in your body with one squat exercise.
How to do it?
Step 1
Loop the resistance tube around your feet to stand on it. Hold its other end in your hands just beneath your chin to add extra resistance.
Step 2
Once you have got the right position, start your training. Perform sit and stand by holding the resistance band. While performing the exercise, keep your belly and hips tight.
Step 3
Ten reps are enough for the beginner, but if you are experienced, then you can try 2 to 3 sets. You can also use a medium length resistance tube to make your training more stressful.
05. Lunges
Resistance tube lunge workout is recommended for quads and glutes. It will also assist you in improving hip flexors and hamstrings. You can try many different resistance tube lunge variations with a different type of this tiny resistance equipment.
The lunge is a perfect exercise for those who are at a beginner level of physical fitness. Here I will teach you through some easy steps to perform a resistance tube lunge workout.
How to do it?
Step 1
Hold the resistance tube both handles in your hands with an overhand grip. Bring your one feet a little forward, almost 16 to 20 inches, and place it over the resistance tube. Make sure you have placed your feet in the middle of the tube.
Step 2
Once you have got the position, twist your wrist outward and then bring your hands to the side of your shoulders by keeping the resistance band behind the arms.
Step 3
Start your training by lowering your body straight down. Bend your knee to touch the ground, stop for a couple of seconds, and then push yourself back to the initial position. Try 10 to 15 reps and then perform the same exercise for the other leg.
Frequently Asked Questions
Q1. How to measure resistance band weight?
Resistance bands come for different purposes to tone different parts of your body. Their strengths levels are also different.
If you are training for a routine workout, weighing the resistance band is unnecessary.
But when precision and accuracy are your concern, you can measure their strength with a fish scale.
Attach the resistance band with firm support and pull it as much as possible. When you have stretched it fully, mark the point.
Now measure the strength by pulling the fish scale to that point. It will be the possible resistance of your band.
You can also measure it by the dumbbell method, but the fish scale method is more accurate.
Q2. What are the best resistance bands for glutes?
There are no specific resistance bands for glutes workouts. But the booty bands made of high-quality stretch material are good to use. Such resistance bands do not dig into your skin and never loosen up over time. Wider fabric containing resistance bands is best to use for lunges and squats.
You can use any length depending on your workout technique if we consider the length. Small, medium, and long loop resistance bands are equally beneficial for glutes development.
Q3. How to use resistance bands at home?
Resistance bands come with greater flexibility to continue your training anywhere at the home, office, or outside. You can use them for a full-body workout.
Some of the best exercises with resistance bands to tone up your body are squats, lunges, chest press, chest fly, glutes extension, and many others.
Q4. Is bodybuilding with resistance bands only possible?
Resistance bands are very effective tiny equipment that replaces many heavy-weight gym machines.
They were effective and brought excellent results. You may take some more time than the gym equipment.
But training with resistance bands indeed brings results. Surely, it is possible to become a bodybuilder with the correct resistance band exercises.
Conclusion
Resistance tubes provide the resistance the same as the weight machine or other free weights to work your muscles. They challenge the muscles and cause stimulation of bones that leads to quick muscle growth.
Research reveals that your muscles need progressive resistance for training, and resistance tubes have the tendency to provide. But it is also necessary that you should try the right workouts to tone your body. Our spri resistance tube exercise guide will help you boost your muscle growth and maintain your fitness level.