Subscribe to me on YouTube

Resistance Tube Workout

Kymberly Williams-Evans, MA and Alexandra Williams, MA

This is a guest post from our friend Kodjo Hounnake. We know you’ll enjoy it.

I am Kodjo, from and today I have the daunting task of guest posting for industry heavyweights and FitFluential Ambassadors Kymberly and Alexandra. So I thought about workout topics that would be interesting and narrowed them down to something all of us should have in our fitness arsenal: a resistance tube.

What’s a Resistance Tube?

Heavy Resistance – Blue Tube

When it comes to strength training, most people typically go for free weights and machines. But if you work out at home, you probably know how expensive free weights are; let alone full-blown workout machines. So if you get most of your workout done at home, one piece of equipment you may want to get is the resistance tube.
Resistance tubes are long rubber bands with handles on them, and are used to perform strength training exercise routines. The resistance depends on its elasticity. This means that the thicker the tube, the higher its resistance. Keep that in mind when choosing one. You certainly don’t want it to be too elastic or not elastic enough. In other words, find your sweet spot.

How to use the Resistance Tube

The different uses of the resistance tube are only limited by your creativity. For example, you can step on the tube and use its resistance to perform biceps curls and lateral raises. Also, make sure your resistance tube comes with a door attachment, as it helps hook the tube to a door or window. This further increases the breadth of exercises you can perform. For instance, when attached to a door, the resistance tube can be used to perform triceps extensions, chest fly, rows, etc.
Unlike dumbbells that have a set weight, the great thing about resistance tubes is that you can increase or decrease your level of difficulty by modifying your position. Specifically, if you attach the band to a door, the farther you move away from the door, the higher the intensity of each pull. The closer you are to the door, the easier your workout.

Reasons you should have a Resistance Tube

There are many reasons everyone should own a resistance tube:
Resistance tubes are travel-friendly: If you travel often, it is very easy to skip a workout, especially if your travel location doesn’t have a gym in close proximity. In this case, the resistance tube can come to your rescue, as it is very easy to pack, and can be used in your hotel room or strapped around a tree.
Resistance tubes are cheap: There isn’t a lot of exercise equipment out there that is both versatile and affordable. The resistance tube is one of them. You can pick one up for less than $20, so it’s great for the budget-conscious exerciser (i.e. most of us)!
Resistance tubes add variety: With regular free weights, you are limited by the number of exercises you can perform, whereas a resistance tube allows you to modify your positioning in so many different ways, that there are endless possibilities for complexity and difficulty.
Resistance tubes are not just for the pros: Because you can control the elasticity of the tubes, they can be used by beginners and pros alike. To add intensity to your workout, step away from the attachment point. (for example, if you’re doing a chest press with the tube in the door behind you, the attachment point is where the tube is held by the door). To reduce the intensity, move closer to the center of the tube.
In the routine below, you’ll see the resistance tube being used to perform some triceps, shoulders and chest exercises

About the author: Kodjo Hounnake is a fitness enthusiast turned health blogger. When he is not tweeting or blogging about home workout sand healthy eating, he is likely eating healthfully and working out at home. His wish is to contribute as much as possible to the fight against obesity in America. He recently developed a four-week home workout program to help people exercise in the comfort of their home. Kodjo has more than a hundred thousand loyal Twitter Followers at Kodjoworkout.

Dear Readers: We encourage you to subscribe to and follow Kodjo, as he’s a very sociable person.
For those of you who are new to tubes or have shoulder issues, we recommend you hold your arms lower than shoulder height for the chest press, with the tube coming under the arms rather than over.

About Fun and Fit

Get practical exercise advice, your fitness questions answered, and cutting edge health edu-tainment that is accessible and doable from long time fitness experts, Kymberly Williams-Evans, MA and Alexandra Williams, MA. We have taught on land, sea, and airwaves for 3 decades on 4 continents. From writing to speaking, emceeing to hosting a radio show, reviewing products to teaching classes, we believe that little steps turn into big paths. Move a little more than the day before. FitFluential Ambassadors and award-winners both online and off.

, , , , , , , , , , ,

13 Responses to Resistance Tube Workout

  1. Jody - Fit at 54 May 29, 2012 at 2:05 pm #

    Got to love it!!!! I LOVE my free weights but I also mix in machines & cables & bands! I have Rubberbanditz & love them! Always good to mix it up plus travel, so helpful!!!

  2. Calla Gold May 29, 2012 at 8:50 pm #

    Great post! Tubes are easy to use, easy to store, easy to travel with, and so versatile! Thanks for the great post, ladies, and thanks Kodjo, for sharing your tube knowledge with us.

    • Kodjo May 30, 2012 at 7:57 am #

      You’re welcome, Calla!

  3. Kathy May 30, 2012 at 9:57 am #

    I love work outs that I can do at home. thanks for sharing.

  4. Jenn @therebelchick May 30, 2012 at 10:46 am #

    I’ve never used a resistance band to work out, but you make it look so easy!

  5. Shira May 30, 2012 at 3:32 pm #

    Hello Kodjo! I have the pleasure of following you on Twitter and was delighted to your guest post on one of my favorite blogs (and no, neither K nor A paid me to say that). Great advice on the resistance tubes; I just bought a multi-pack and was looking for tips on how to use them. Appreciate your insight!

    • Kodjo June 1, 2012 at 7:59 am #

      I can’t believe Alexandra didn’t try to bribe you to say that! That’s so not her lol ;-)
      But yes, in all seriousness, resistance bands/tubes are excellent to travel with as well, reason I like them. Imagine fitting a pair of dumbbells of 60lbs total in your suitcase!
      PS: I’ve been following you on Twitter for a while now as well – Thanks for the follow :-)

  6. Bobbie May 30, 2012 at 4:04 pm #

    I LOVE resistance bands for working out. I have a few in a few different strengths. They used them with me in physical therapy and I still use them!

  7. Amy May 30, 2012 at 4:53 pm #

    I love tubes, and use them myself as well as with clients. Great demo of these three exercises – got to share this video with my ladies – they’ll love watching even if they never do them on their own!

  8. Tesa @ 2 Wired 2 Tired May 30, 2012 at 5:25 pm #

    I love working out with resistance bands. I don’t do it enough. This is a great reminder to get back into it.

  9. Jen May 30, 2012 at 7:47 pm #

    I used resistance bands in PT, but I never thought about using them for exercise once I was done. I wonder where those went…

  10. Evelyn June 4, 2012 at 8:18 pm #

    Hey Kodjo!

    Nice meeting you. Very helpful!

    I have these types of bands, but never really knew how to use them. K and A posted on how to use the bands for obliques and I swing back by and see your post. How cool is that!

    Keep up the good work!

    Evelyn recently posted..Bloggers block? Use an editorial calendar to reduce writing anxietyMy Profile

Leave a Reply

CommentLuv badge