With any warm-up, you want to get your heart rate up and prepare your individual muscle groups for the work to come.

If you’re in need of some inspiration, the following eight-move circuit from Farren Morgan – a serving soldier and Physical Training Instructor (PTI) for the Coldstream Guards – utilises the controlled resistance of bands, to get you primed for action.

Alternatively, you could repeat the whole thing three to four times – or divide it into a series of supersets – for a muscle-building full-body workout.

Try This Full Body Resistance Band Warm Up Routine | Men's Fitness UK

1. Front Raise x 10

  • Loop the band under both feet.
  • Hold the other end of the band and stand tall.
  • Keeping back and arms straight and shoulders pinned back, raise the band directly up until hands are shoulder height.
  • Pause for one second, then return to the start.

Try This Full Body Resistance Band Warm Up Routine | Men's Fitness UK

2. Side Raise x 10

  • Stand tall, with one foot on the band.
  • Grip the other end of the band.
  • Keeping your chest up and a bend in your elbow, raise the band out to shoulder height, then lower back to the start.

Try This Full Body Resistance Band Warm Up Routine | Men's Fitness UK

3. Bent-Over Row x 10

  • Stand on one side of the band with both feet.
  • Hinge at the hips and grip the band.
  • Drive your elbows back to your side and pinch your shoulder blades together.
  • Pause for a split-second, then straighten your arms to return to the start.

Try This Full Body Resistance Band Warm Up Routine | Men's Fitness UK

4. Overhead Squat x 10

  • Take a shoulder-width grip of the band.
  • Hold tight, with the band in contact with the heels of your hands.
  • Throughout the exercise, your elbows should be directly under your hands.
  • Press the band overhead and lock your elbows.
  • Now squat down, keeping your arms directly overhead.
  • Go as low as you can with perfect form, then drive back up to standing.

Try This Full Body Resistance Band Warm Up Routine | Men's Fitness UK

5. Press-Up x 10

  • Start in a plank position, placing hands slightly wider than shoulder-width apart, with the resistance band behind your back and around your palms.
  • Bend your elbows and lower your chest towards the floor.
  • Pause just above the floor and press back up to the start position.

Try This Full Body Resistance Band Warm Up Routine | Men's Fitness UK

6. Squat x 10

  • Loop one end of the band around the base of your foot.
  • Cross your hip crease with the middle of the band.
  • Loop the other end over your shoulders.
  • Squat down with control, keeping core braced and shoulders retracted.
  • Drive through your heels, raise and tuck your hips.

Try This Full Body Resistance Band Warm Up Routine | Men's Fitness UK

7. Triceps Kickback x 10

  • Hold the band behind your back, with your heels anchoring one side of the band to the ground.
  • Bring your elbows up so upper arms are parallel to the floor.
  • Fully extend your arms with the other end of the band straight out behind your back and return to the start position.

Try This Full Body Resistance Band Warm Up Routine | Men's Fitness UK

8. Biceps Curl x 10

  • Loop the band under your feet.
  • Grip the other end of the band with hands at shoulder-width.
  • Hold the band with arms extended.
  • Curl the band up to chest height, squeezing your biceps at the top.
  • Lower with control.

 

Photography: Eddie Macdonald

 

 

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