10 Exercises you can do from home with next to nothing, but still training like an athlete

10 Fitness Tube exercises scientifically proven to get results

Fitness tubes, resistance bands, elastic bands – chances are you’ve seen them around somewhere. Don’t be fooled; fitness tubes may look like a one-dimensional simple piece of equipment but they are truly one of the most versatile and beneficial workout apparatus available. For well over half a century they have been used by body sculptors, physiotherapists, powerlifters and professional sportspeople around the world looking for the edge on their competition. Much more than an entry-level tool, Fitness Bands are used worldwide by some of the most well trained professional athletes from the NFL, UFC, Rugby League, AFL, tennis and surfing communities to build strength, rehabilitate, increase power, speed and muscle size.

Throw in the fact that a Fitness Tube weighs a few hundred kilos lighter than a barbell and dumbbell weight station and you have the perfect combination of effectiveness and portability – it’s like being able to pack a whole gym in your backpack and still have room for more. The exercises and routines your Fitness Tube are capable of doing are only limited by your imagination. The following are 10 exercises the scientific community uses when studying the optimal effectiveness of resistance band training so you know they’re going to get results!

1. Seated Fitness Tube Row

This exercise is going to work your upper back and shoulders through their full range of motion, likely using your muscles in a full way that even training with weights would miss.

Step 1: Sit on the floor with your legs and back straight, abdominals activated and make sure your neck is not hunched forward. Anchor your fitness tube to a sturdy object, or loop around your feet evenly and grasp the handles securely.

Step 2: Pull the handles back towards your torso in a fluid motion, tuck your elbows in, breathe out as your perform the movement and focus on squeezing your back muscles and focus on feeling the contraction in your shoulder blades as you breathe in, slowly release and repeat.

2. Vertical Row

This exercise targets your shoulders and trapezius muscles.

Step 1: Take your resistance band, loop it under your feet and hold the handles securely as you hold your hands with your palms facing your thighs at roughly your hip level.

Step 2: Pull the band up to your chest level as you flare your elbows out to the sides. Keep your torso still and keep the handles close to your body throughout the movement. Pause for a moment at the top, and contract in one continuous movement.

3. Lateral Raise

This is one of the exercises where resistance bands have been shown to really outperform free-weight exercises. Because your deltoids wrap around your shoulder, one exercise is incapable of hitting the anterior, posterior and middle delts at the same time. Unless that one exercise utilises resistance bands.

Step 1: Set your feet apart at hip width, hinge slightly forward without hunching your back or neck and grasp your fitness tube handles with your palms facing each other as they sit on the outside of your thighs.

Step 2: Extend your arms away from your body with a slight bend at the elbow and pull the fitness tube slowly until your arms reach shoulder height. Slowly bring your arms back down and repeat.

4. Bicep Curls

One of the most straightforward exercises, the bicep curl targets exactly where you think it does, the biceps.

Step 1: Loop the fitness tubes under your feet, or anchor them to the bottom of a door. Stand with your feet shoulder-width apart, your back tall and straight and grasp the handles with an underhand grip.

Step 2: Raise your arms upwards slowly with your elbows pointed towards the ground as the band reaches your chin height. Slowly contract the cable towards your starting position focusing on keeping the tension on your biceps and keeping your back straight and chest slightly forward.

5. Standing shoulder press

This exercise targets the arterial and lateral deltoids of your shoulders.

Step 1: Step onto the fitness tube, keeping your back straight and abdominals tightened press the band upwards until you feel the tension.

Step 2: Slowly press the resistance band overhead without locking your elbows, lower back to your starting position and repeat.

6. Fitness Tube + Resistance Bar Squat

Tried and tested, the squat is a phenomenal exercise for increasing lower body and abdominal strength, stability and power – the fitness tube takes it to the next level.

Step 1: With your resistance bar attached, step onto the fitness tube at hip width. Pull the bar up until it is resting comfortably on your shoulders and upper back.

Step 2: Keeping your back flat and chest out, focus on keeping your weight on your heels as you bend your knees until they are parallel to the ground. Stand up slowly, rinse and repeat.

7. Lunge

Another excellent lower body exercise focusing on your abdominals, quadriceps, glutes and hamstrings.

Step 1:  Loop your fitness tube around your right foot with a handle in each hand. Bend your arms like you are performing an upright row.

Step 2: Standing with feet hip-width apart take a large step forward and lower yourself until your back knee is nearly touching the ground. Push back up through your front quad muscle until back in the starting position and go again.

8. Fitness Tube + Bar Deadlift

Another flagship exercise, the deadlift is perfect for hitting your core and lower body while increasing your stability and hip flexibility.

Step 1: With your bar attached, step onto the resistance tubes with your feet hip-width apart. Grasp the bar with an overhand grip and keep your hips and chest forward while keeping your back straight.

Step 2: Slowly push through your legs, focusing on keeping your weight distributed towards your heels and pull the bar up as you straighten your back. Hold for a few seconds, lower slowly and repeat.

9. Kneeling Ab Crunch

This is a great exercise for toning and strengthening the middle abdominal muscles.

Step 1: Anchor your fitness tube to the top of a door and kneel down grasping the ends of the tube without handles.

Step 2: Bend down, keeping your hands to the side of your head until you feel the contraction in your abdominal area. Rise up slowly keeping the tension on your abs, and repeat.

10. Resistance Tube Wood Chop

This is a great exercise for targeting your abs, deltoids, obliques, lats and lower back.

Step 1: Place one foot at the centre of the fitness tube, with both hands grasping a single handle while the other lies on the floor. Keep your legs shoulder width apart with a slight bend in your knees, back straight and torso facing slightly to your right.

Step 2: Raise your hands diagonally to your left, twisting your torso in the same direction in a slow and controlled manner at the same time.

Step 3: Hold this pose for a couple of seconds and move slowly towards your starting position.

These 10 exercises are only a small selection of the infinite number of exercises your fitness tubes, resistance bands and resistance bar are capable of. We’re not exaggerating when we say a single fitness tube is worth a few hundred machines in the gym. Whether you travel frequently, want to work out at home, up your rehabilitation game or focus on specific muscle groups more effectively, fitness tubes are the perfect addition to your workout arsenal.

Our Fitness Tubes have been specifically chosen due to their durability and feel, toughness and effectiveness. Head across to our store and update your fitness routine today or if you have any other questions don’t hesitate to ask, we’re here because of you.