Perfect for the home gym - TheraBand workout in just 12 minutes

This TheraBand CLX workout offers you an intense full-body workout in just 12 minutes – ideal for your home gym with just one fitness band.

• Explains the structure and advantages of the TheraBand CLX as well as the appropriate strength selection.
  Includes a structured exercise sequence with side walks, shoulder push, rotation and stabilization exercises.
• Strengthens legs, buttocks, torso, shoulders and arms through functional multi-joint movements.
• Shows variations and progressions that allow you to adapt the training to your fitness level.

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Reading time: 7 min.

TV coach and personal trainer Arne Derricks demonstrates some extraordinary exercises in this special TheraBand workout that you can perfectly do with the CLX Band.

What is the TheraBand CLX?

The TheraBand CLX is a further development of the well-known TheraBand. Instead of a flat band, you get eleven loops arranged in a row.

The clever part: During your exercises, you can simply slip your hands and feet through without having to wrap the fitness band. This increases comfort and safety during your workout.

The CLX is made from latex-free synthetic rubber as standard. This makes it suitable for people with latex allergies. Furthermore, there's no need for powder maintenance.

Which TheraBand CLX is the right one?

The CLX features the same color-coded strengths as the classic TheraBand:

• Yellow: 1.3 kg resistance - therapy and care as well as in rehabilitation after injuries
• Red: 1.8 kg resistance - therapy and rehabilitation, playful children's training, prevention training
• Green: 2.3 kg resistance - All-rounder for leisure and sports as well as for advanced rehabilitation and prevention training
• Blue: 3.2 kg resistance - demanding band for leisure and sports
• Black: 4.4 kg resistance - strength training
• Silver: 4.6 kg resistance - advanced strength training/athletic training
• Gold: 6.5 kg resistance - demanding strength training/athletic training

Depending on the exercise, it's useful to have two to three resistance levels available. Especially for leg exercises, you can even have a few more, since leg muscles are naturally stronger than arm muscles.

What exercises can I do with the TheraBand CLX?

The TheraBand CLX is suitable for a wide variety of exercises for the whole body. In the following video with personal trainer and TV coach Arne Derricks, you'll learn how to use the fitness band for arm, leg, or abdominal training.

Everything ready? Then let's get started:

Exercise 1: Side Walks

Let's start with side walks, where the band is placed around the ankles or knees. The special thing about the exercise with the CLX band: you don't need to change the training equipment.

Here's how: Leave the first three loops free. Step into the fourth loop and pull the loop up to just above your knee. Make sure the band fits comfortably and, most importantly, doesn't wrinkle! Then, step into the fifth loop with your other leg and position it the same way as on the other side.

The rest of the TheraBand CLX hangs down your leg. Now, step into the last loop with your first leg – in our video, it's the right one – and pull the loop up to just above your right ankle. Step into the second-to-last loop with your other foot and pull the loop up to just above your left ankle. If the remaining loops hanging down your side bother you, you can easily secure them in the knee loops. And now you can begin the first specific TheraBand CLX exercise: Standing with your feet shoulder-width apart, maintain slight external stabilization of your slightly bent knees, which must already be pushing against the resistance of the band. Your upper body is stable and leaning slightly forward, with your palms pressed together close to your chest (Namaste position), which stabilizes your shoulder girdle. Now begin the side walks by taking small steps to the side, one at a time. Important: The TheraBand CLX should be under constant tension at both your knees and ankles during this exercise. The deeper your steps, the more you will feel the exertion in your glutes, thighs, and outer legs.

Repeat this several times in a row, taking five or six steps to the right and then to the left. You can also vary the step size!

Exercise 2: Shoulder Push and Side Ups

Now step out of the loops and continue with the next exercise in the classic standing position. First, cut the band in half, leaving the middle loop (the sixth one) free. Step your feet into the loops to the right and left of the middle loop, achieving the perfect shoulder-width stance.

Now we have four loops on each of the outer edges that we can work with. Depending on your fitness level and band resistance, grab either the last loop with one hand, or – if you want a bit more intensity – the second or third, and raise your arm to shoulder height. Your forearm and upper arm should form a right angle, the TheraBand CLX should be behind your arm, your wrist should be stable, and the fingers of your closed fist should point forward. Make sure your pelvis is properly aligned and stable, and your core muscles are engaged.

On the other side, keep your arm in the same position – but without the band – and shift your weight to the side holding the TheraBand CLX under tension. This will already put your balance to the test. But that's not all: Now extend your free arm upwards and then lower it again, simultaneously lifting the opposite leg until your elbow and knee touch. Lower your foot back down and extend your arm again. You'll notice how not only your leg has to work against the resistance, but your obliques are also being intensely engaged. As the final part of this special exercise with the TheraBand CLX, add a powerful shoulder push on the opposite side, engaging your entire body. With 15 repetitions per side, you'll train your core, abs, legs, glutes, and arms – on each side, of course!

Exercise 3: Side walks at the pillar with upper body stabilization

For the next exercise, two TheraBand CLX bands are placed around a column slightly below shoulder height. The primary focus is now on stabilization and resistance in the upper body area.

Stand at a right angle to the pillar, arms extended in front of you with fists clenched at chest height. Hold the TheraBand CLX in your fists. The goal is to keep your upper body stable against the resistance of the band while you gradually walk away from the pillar with small side steps, without changing the position of your arms. Your core muscles will be engaged by keeping your arms stable throughout this exercise. Over time, you can increase your stride length and speed for an additional training effect.

In the next exercise, movement is combined with the push-chain technique. Stand with your back to a pillar or wall and assume a slight lunge position with your knees bent. Hold the TheraBand CLX with your bent arm raised to the side at shoulder height, maintaining slight tension. Place your free hand on your hip. Now push the band forward until your arm is fully extended, simultaneously taking two small steps forward against the resistance. Repeat this twice, ensuring the band is fully taut. Return to the starting position, holding the band, and take two or four controlled steps backward. Because this exercise engages multiple planes of motion and muscle chains simultaneously, it is recommended to practice the exercise step by step, isolating the individual elements: first the push, then the hold, and then the individual forward steps, maintaining the correct position. Afterward, the complex and challenging exercise can be performed in combination.

Repeat this several times, increasing the intensity on both sides.

Exercise 4: Frontal and rotational plane while seated

Next up is a seated exercise. For this, we'll use a slightly weaker TheraBand CLX, which has been cut from the roll and therefore has 13 loops. Important: When cutting the band, always make sure that the cut edge is exactly in the center of the band's welded seam.

Place the band close to the floor around the pillar or similar object, ensuring each side is the same length, and sit sideways to the pillar/wall. Now, place the last loop around your outer foot and lift it. Grip the other loop with your opposite hand, ensuring sufficient and even lateral tension from the TheraBand CLX is applied to both your foot and hand. Lower your upper body into a comfortable reclining position – one leg should still be lifted off the floor. From this position, with your arms extended in front of you, rotate your upper body away from the pillar against the resistance of the band. If your back starts to feel strained, you can lower your raised leg. For a more challenging exercise, perform it dynamically, alternating between rotating your upper body and lifting and lowering your leg, thus engaging two body planes simultaneously.

You can also do 12-15 repetitions on each side.

Exercise 5: Leg Curl

For this exercise, the slightly stronger band lies close to the floor around the column. For the leg curl, place the loops around your feet again, making sure the band is crossed over because you'll be turning over shortly. Lie on your stomach and slide forward a little. Lift your feet slightly so the TheraBand CLX is already under some tension. Now, let's begin the leg curls: Push your heels towards your buttocks against the resistance of the TheraBand CLX, working all the muscles in your posterior leg. Very important: Keep your pelvis firmly planted on the floor and draw your navel towards your spine throughout the exercise!

Exercise 6: Military Walk

After this exercise comes the Military Walk. Starting on all fours, move diagonally away from the column forward in a stepping sequence – right arm, left leg / left arm, right leg – as if crawling under an imaginary net. Return in the same way, without gaining any height, using diagonal steps! The dynamics can be varied, with the resistance of the band increasing linearly during the forward movement and decreasing again during the return movement.

Exercise 7: Mountain Climber

Finally, we reach the pinnacle of the full-body workout, the Mountain Climber: You move from all fours into a plank position, hands directly under your shoulders, pelvis and torso firmly aligned. Against the resistance of the TheraBand CLX, you now alternately pull your knees towards your sternum. The pull of the band provides significant power to your abdominal muscles. Important: Keep your shoulders away from your ears and look down!

Conclusion: Can I train with the TheraBand CLX in my home gym?

With the TheraBand CLX, you can bring a complete full-body workout to your home gym – in just 12 minutes. The clever loops make it easy to get started, ensure a secure hold, and allow for a wide variety of exercises: from side walks for legs and glutes to shoulder and core exercises, all the way to intense full-body moves like the military walk and mountain climber. Thanks to color coding, you can find the right resistance for every fitness level – whether you're in rehabilitation, prevention, or demanding strength training.

Grab your TheraBand CLX, choose 2-3 suitable resistance levels and start your next full body workout – quick, effective and can be done anywhere.