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Aug 30, 2016 6:40:44 PM



Getting in a workout during a busy day can be challenging, but for those who work in office jobs or sit for most of the day, it’s imperative to get up and get moving at least once an hour. Sitting for long periods of time can increase the risk of heart disease and other illnesses, so finding a few minutes to get active can be hugely beneficial.

The problem is usually finding the spare time to do it. However, there are several calisthenic workouts you can do to get your heart rate up and raise your energy level. Here are some of the best.

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Oct 19, 2012 2:46:49 PM

Want to incorporate pull-ups into your workout, but not quite able to complete a full set of pull-ups on your own yet? Use your Rubberbanditz resistance bands to do assisted pull-ups!

Assisted pull-ups, popularized by CrossFit, are a great way to strengthen your entire upper body by doing pull-ups with the assistance of our power bands. Pull-ups are an extraordinary multi-joint exercise, which means that it incorporates a set of complex movements that engage multiple muscle groups. This offers a few distinct advantages:

1. Efficiency : You burn more calories because more muscles are engaged.

2.Functional Training : Tones your body as a unit, training your muscles to work synergistically.

3. Decreased Risk of Injury : The simultaneous activity of multiple muscle groups creates a harmonious pattern that helps to prevent injury during a

How to do assisted pull-ups with Rubberbanditz Resistance bands:











Start doing pull-ups today! Begin with assisted pull-ups and soon you’ll be doing them on your own. You can even vary how much assistance you receive from your Rubberbanditz resistance band by varying the strength of your band. For more information on doing assisted pull-ups and how to choose the perfect band for your fitness level, click here.



Oct 16, 2012 2:46:02 PM

The plank is a great, yet underrated exercise. It strengthens the back, core, arms, and shoulders, and improves stability. It seems like a simple exercise, but try it out and 30 seconds in you will be feeling the burn!

How to do a great plank:

Rest yourself on your forearms and toes while your body stays straight as a board. Compress your core region by rolling your tailbone in and squeezing your inner thighs; imagine bringing your pelvis to your spine. See how long you can bare it!

Incorporating your bands:

Check out the below video to see how to use your bands to improve this simple exercise.

The plank is a simple exercise that can be tacked on to the end of your workout or done alone for a super quick, one exercise workout on days you simply don’t have times for a full gym routine.

What are some of your favorite exercises?

Sep 28, 2012 2:43:40 PM

Rubberbanditz resistance bands aren’t simply for strength training, they are also an extremely useful tool for sport-specific agility and explosiveness, like working on your first step in basketball!

Why is the first step important?

The first step is a crucial component of the game for an offensive player. As the offense, you are making the decisions and the defense is reacting to you, starting with the first step. A properly executed first step will allow you to get at least part of your body past the defender, thus making it harder for them to recover.

How do you improve your first step?

A good first step is quick and decisive, meaning to improve your first step you need to improve your speed and explosiveness. Check out the below video for a quick exercise to incorporate into your basketball routine that will have you improving your first step in no time.

Sep 21, 2012 2:40:17 PM

Rubberbanditz resistance bands can be adapted to many uses, and one of those many uses is as a supplement for CrossFit training!

What is CrossFit?

CrossFit is a vigorous strength and conditioning program characterized by constantly varied functional movements executed at high intensity. Since 2000, CrossFit has helped thousands of dedicated athletes become stronger, faster, leaner and more agile. Dedication begets progress, but what do you do when you can’t get to your box?

Think outside the box…

Combining several camps of fitness, the Rubberbanditz mobile gym kit leverages elastic resistance to supplement or replace the equipment needed for your WOD [workout of the day]. Below is a preview of how to integrate Rubberbanditz: So don’t blow your WOD.


Sep 13, 2012 2:36:36 PM

Ready to tighten your buns, strengthen your legs, and give your hips a good workout? Check out the Rubberbanditz lower body workout.


Don't let your routine remain unchanging. Continuously challenge different parts of your body in order to get an overall fit body instead of muscle areas that are stronger than others. Looking for more exercise videos? Check out our Rubberbanditz Youtube channel.


Sep 11, 2012 2:35:34 PM

Although not what you usually think of when you think of when you think of powerlifting, power bands have been an essential tool for many modern day lifters trying to overcome training plateaus and test their strength.

How can bands help with powerlifting?

Power and Olympic lifting with bands offer an ascending resistance throughout your entire range of motion, providing a synergistic relationship with your muscles. As your muscles contract and exert force, the bands stretch farther and the resistance is increased.

At your weakest point, generally at starting position, the bands offer minimal resistance to help you get over the “sticking point” (ex: the lowest point of a squat or bench press). Then, as you extend through your rep, the powerlifting band’s tension increases incrementally, allowing for optimal muscle strengthening efficiency achievable by the simply force of gravity.

Resistance training bands can be used in virtually every power lifting exercise both with and without weights.

NOTE: Resistance levels can easily be modified by adding bands, looping the bands around the bar or adjusting the positioning of the bands.

What type of powerlifting can I do with my bands?

Resistance training bands can be used in virtually every power lifting exercise both with and without weights.

Look at the below video for just one example of how to incorporate resistance bands into your power lifting tecnique, and check out the exercise library for more info.


Which bands should I use?

The most effective weight lifting bands to use for a broad range of exercises are the medium, heavy, robust, power, and strong bands. The light bands typically will not offer enough resistance. Please note that additional bands can be added to increase tension – so having a variety of bands will offer more ways to modify the level of tension.
The appropriate band for each exercise on a wide range of factors between desired outcomes and body type. Please refer to the resistance level table in the store on the fitness bands page to view the tension levels of each band.

How will you use your power-bands to harness the power of your creativity and get the most from your training regimen? The only boundary is your imagination!

Sep 6, 2012 2:33:49 PM

Do you want to be a great runner? Have you been trying to improve your running ability by increasing your time on the track? You may have been overlooking a great, unexpected fitness strategy—resistance training.

Why resistance training, you may ask. Simple, resistance training provides a great complement to your running routine.

What are the benefits?

  • Resistance training is great for burning fat. This means it’s great at making you a lean, mean running machine!
  • Resistance training can increase leg muscles and increase endurance. Don’t you want to run longer?
  • It can help prevent injuries. No one likes to be hurt.

How can you incorporate resistance training into your running routine?


Rubberbanditz stretching out after a Rubbber Run!

Sometimes it’s hard to find time to hit the gym in the trail, but lucky for you our resistance bands are light and easily carried with you to the trail. Twice a week try breaking up your usual run with intervals of running and intervals of resistance training.

Last year, Rubberbanditz hosted a few local "Rubber Runs" in the Durham, NC Area, where we are based. This is a great chance to be physically active and social at the same time! We would run for a bit and intersperse resistance exercises to make sure that we were getting a full body workout. Then we finished up with a frosty beverage at the local watering hole!

Want a sample workout to get you started?


  1. Run 1 mile
  2. Band Chest Press & Band Rows (superset)
  3. Run another 1 mile
  4. Standing shoulder press and upright rows (superset with band)
  5. Run 1 last mile
  6. Squats with band then 'leg lubricator' and 'quadlity' with band
  7. Water
  8. Beer

This is really just one option, and the distance and the number of exercises can vary based on your own fitness level. We just found that 3 miles was a great distance for a group.

Try it and see for yourself! If you're interested in starting a Rubber Run group in your area, please let us know at [email protected], we'd love to help you get the word out!

Sep 4, 2012 2:30:43 PM

Today we have guest blogger Marc Stone contributing. Marc Stone loves to write about alternative health supplements and other health issues. For additional information, click on

Do you think that the only thing you have to do to be healthy is exercise? Do you think if you move enough that you can eat any type of food you want? If you believe these two things, you are wrong! I am here to tell you that it takes both healthy nutritional habits and exercise both to have a fit body. I will share some information with you that I have discovered helped me be fit.

Why Healthy Nutritional Habits are Important

Poor nutritional habits lead children and adults to be overweight. With added weight on the body, it is more at risk for certain diseases such as high blood pressure, high cholesterol, diabetes and heart disease. In addition, as the weight goes on osteoarthritis could form because of the extra pressure on the joints. I have found the only way to prevent the added weight gain is by watching the types of foods I eat along with getting daily exercise.

What are Nutritious Foods?

Your body, like mine, needs a combination of nutritious foods to get all the proper nutrients it needs to function correctly. I eat a well-balanced diet of complex carbohydrates, lean meat and protein, low-fat dairy and healthy fats, along with consuming the right amount of water to keep my body weight down and to keep it healthy.

Lean Meat and Protein

Lean meats should be eaten in place of high-fat varieties. Chicken, turkey, fish, lean cuts of beef and pork are recommended for a healthy diet. I only eat about 6 to 8 ounces per day. There are other sources for lean protein as in eggs, legumes and low-fat dairy. Make sure your intact of lean protein is about 10 to 35% of my daily calorie intake. Protein is vital for muscle development. The amino acids that this food group contains are also important for skin and other tissues besides just muscles.

Complex Carbohydrates

Complex carbohydrates breakdown in the body slower than simple carbohydrates. Simple carbohydrates should be avoided as these are in such things as candy, cakes, sodas, white bread and so on these can elevate the blood sugar. This can cause your body to not burn glycogen stores and this is what helps you lose weight. I know I used to have trouble losing weight or maintaining weight until I gave these up for the complex carbohydrates.

The complex carbohydrates are necessary for the body to have energy. In addition, the brain functions better when about 130 grams of carbohydrates are eaten each day. The body will not burn muscle tissue for energy when enough carbohydrates (preferably complex ones) are present. Brown rice, fruits, whole grains, vegetables and legumes are some of the foods that provide you complex carbohydrates. These foods can also be a great source of dietary fiber that helps the digestive system. My diet intake of food is made up of about 45 to 65 % of these types of foods calorie wise.

Healthy Fats

I include some healthy fats into my diet each day. These are crucial for the proper functioning of cells in the body. The healthy fats also transport some valuable vitamins throughout the body. Vitamins K, E, D and A are all fat-soluble an need the fats to be useful to the body. I eat mainly polyunsaturated and monounsaturated fats such as those found in olive oil, nuts and fish. I try to have about 20% of my caloric intake be these healthy fats and try to avoid or severely limit the hydrogenated, saturated or trans-fats as much as possible.


I exercise an average of 30 minutes to an hour each day. I mix up my workouts alternating walking, lifting weights and swimming. Now these are just my choices for burning calories. There are many ways to get enough activity to build muscle mass and burn calories. I have found that as I have built up more muscle mass my body burns calories faster. Muscles cannot form without the proper nutrients in the body. This is why it takes both exercise and nutrition to make a strong body.

Aug 30, 2012 1:07:03 PM

Rubberbanditz resistance bands can be used for as tools for a variety of physical training programs, one of which is Parkour

What is Parkour?

I like to think of Parkour as man versus the urban jungle. It is a type of physical conditioning based on the principle of teaching man to overcome whatever obstacle is in his path. It includes a variety of movements such as running, jumping, and climbing. It requires no equipment and can be completed by making an obstacle course out of your urban surroundings.

(Learn more about Parkour here )

Photo courtesy of samarnold22 via Flickr Creative Commons

How can bands help?

I previously said Parkour requires no equipment, so you’re probably wondering where Rulbberbanditz resistance plans come into play with Parkour. I’ll tell you! While not a necessity, resistance band training can be utilized to increase explosive power, allowing you to run faster and jump higher.

Check out the video:

For examples  resistance band exercises that will complement your parkour workouts, check out the below video!