How to Use a Band Flex Gym


For those looking for an at-home workout solution, the Band Flex Gym is a unit that allows you to get in a full-body strength training session. The Band Flex Gym features resistance bands rather than weighted plates or bending bars, which stretch to provide the resistance that your muscles must overcome. The unit also comes with a number of attachments and an adjustable bench.

Prepping for Your Workout

  • If you have the Band Flex Gym folded up for storage, position it upright and attach each of the bungee cords. Before starting in on your Band Flex Gym workout, take 10 to 15 minutes to properly warm your muscles with a dynamic warm-up. Walk or jog for five minutes and perform an array of dynamic warm-up movements, like walking lunges, arm circles, bodyweight squats and arm hugs. Have your session planned out, selecting both three to four upper and lower-body exercises for your workout.

Upper-Body Exercises

  • The Band Flex Gym features a vinyl-covered bench, a preacher curl attachment, a lat pulldown bar and two handles, which can be placed in either a high or low position. You can use the bench and handles to target your chest with bench presses and chest flyes. Stand and use the handles to work your shoulder muscles with shoulder presses and front and lateral raises. Sit on the bench and use the lat pulldown bar to perform lat pulldowns or close-grip pulldowns to work your back. Use the pair of handles or the preacher curl attachment to develop your biceps with biceps curls. Stand and use the handles in a high position to develop your triceps with triceps pushdowns.

Lower-Body and Core Exercises

  • The home gym also features a leg curl and leg extension unit and a removable bench with a sliding seat. Therefore, you can target your quadriceps and hamstring muscles with leg extensions and leg curls. With the bench removed, sit on the sliding seat and use leg presses to build your hips and legs. Place the handles in a low position and wrap one around your ankle so that you can work the outside of your hips and the inside of your thighs with the standing hip-abduction and hip-adduction exercises. With the handles in a high position, you can sit on the bench while holding the handles at your shoulders and crunch forward to work your abs.

Set the Resistance

  • The Band Flex Gym uses bungee cords to provide resistance, and you need to adjust how much resistance they provide depending on your strength levels, the number of reps you’re hoping to complete and the exercise you’re performing. There are three adjustable bands on each side of the machine and each one features a clip that snaps on or off. You can set the gym to offer up to 130 pounds of resistance for most exercises, but up to 260 pounds when you’re doing leg or arm curls.

Tailor Your Workout

  • If you’re just starting out with the Band Flex Gym, begin by completing one to two sets of eight to 15 reps of each exercise and rest 30 to 90 seconds in between each set. Once you’ve been training consistently for four to six weeks, tailor your workout so that it’s designed to help you reach your own personal training goals. If you want to put on muscle size, perform three to six sets of six to 12 reps and rest for 30 to 90 seconds in between each set. If instead you want to use the unit to develop strength, use a heavier resistance as you do two to six sets of four to eight reps of each exercise and rest for two to five minutes in between sets. Adjust the resistance provided by the bungee cords by adding or removing them as necessary so that you’re able to complete the number of assigned reps.

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