A full-body resistance band workout in just 22 minutes

cDo you have a love-hate relationship with a fitness move? Because that’s definitely how I feel about the last exercise in this new 22-minute full-body workout from trainer Traci Copeland. Questionable move: Superman. It works your lower back and essentially the entire back of your body. Copeland ups the intensity by adding a resistance band to the mix, which further works your upper back and shoulder muscles. The pose is very challenging, but then again, it makes you feel like a superhero.

Superman is the exercise that repeats the five-movement sequence three times in this workout. You’ll start with a warmup and finish with a cooldown, but the meat of the session involves doing five moves for 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 body weight.

But if you don’t have an elastic workout band, you might want to invest in one anyway. Resistance bands are a gentle but still challenging way to add a strength component to any exercise.

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

You can adjust the amount of resistance you’re putting on your muscles by playing with different bands and grips. Take Superman: If I want something to help activate my shoulder and back muscles a bit, I’ll use a light resistance band. But if I want something that will really challenge me to use my upper body to pull that band apart, I might go for a solid band.

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

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