A full-body resistance band workout in just 22 minutes

CDo you have a love-hate relationship with a fitness movement? Because that’s definitely how I feel about the last exercise in this new 22-minute full-body workout from trainer Traci Copeland. The play in question: The Superman. Work your lower back and basically the entire back of your body. Copeland ups the intensity by adding a resistance band to the mix that works your upper back and shoulder muscles even more. The pose is very challenging, but it also makes you feel like a superhero.

Superman is the exercise that culminates a sequence of five movements, repeated three times, in this workout. You’ll start with a warm-up and end with a cool-down, but the crux of the session involves doing five moves of about 40 seconds each, with a 20-second rest in between. You’ll use a resistance band for all of the moves, though Copeland notes that they can also be done with just your bodyweight.

But if you don’t have a training elastic band, you may want to invest in one anyway. Resistance bands are a gentle yet challenging way to add a strength component to any exercise.

“There are tons of benefits to training with resistance bands,” trainer and founder of the DE Method, Dannah Eve, previously told Well+Good. “With resistance bands, the resistance increases as you go through the range of motion of the exercise, whereas free weights and weight machines stay the same throughout the range of motion.” That makes them a gentler, lower-impact form of strength training than lifting with machines or free weights, which “can put unhealthy stress on your spine, joints, ligaments and tendons.”

You can also adjust the amount of resistance you put on your muscles by playing with different bands and grips. Take the Superman: If I just want something to help activate my shoulder and back muscles a bit, then I’d use a lighter resistance band. But if I wanted something that would really challenge me to part that band using my upper body, I could go for a tighter band.

With a resistance band workout, the power is in your hands. Literally.

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