Ankle and wrist weights exercises
15 moves for the ankle and wrist weights, each with step-by-step how-tos.
Maintenance & Storage
- Secure Velcro strapsFasten weights snugly around ankles or wrists. Should not slide during movement.
- Begin with walkingStart with brisk walking before progressing to jogging or leg raises.
Pro tip Start with shorter sessions (15-20 min) to avoid joint strain.
Exercises
1-2-3 HeismanLateral 1-2-3 Heisman intervals with weighted ankle and wrist bands.Ankle and wrist weights
Arm Front Raises, Side Lateral Raises, and Shoulder PressCompound shoulder set with wrist bands: front raises, lateral raises, then overhead press.Ankle and wrist weights
Arm Lateral RaisesStanding lateral raises using weighted wrist bands.Ankle and wrist weights
Bicycle Crunches with Weighted Ankle/Wrist BandsBicycle crunch on the yoga mat with weighted bands on the ankles.Cork yoga mat, Suede yoga mat, Ankle and wrist weights
Bird Dog with Weighted Wrist Bands and Knee PadsBird dog on all fours with wrist weights and knee pads for support.Cork yoga mat, Suede yoga mat, Knee support pad, Ankle and wrist weights, Short loop resistance bands, pack of 3
Calf Raises with Weighted Ankle BandsStanding calf raises wearing weighted ankle and wrist bands.Ankle and wrist weights
Dance / ZumbaDance or Zumba wearing wrist and ankle weights to increase work for the arms and legs.Ankle and wrist weights
Dead Bug with Weighted Wrist BandsDead bug on the yoga mat with weighted wrist bands, extending opposite arm and leg.Cork yoga mat, Suede yoga mat, Ankle and wrist weights
High JumpsVertical jump intervals wearing weighted ankle and wrist bands.Ankle and wrist weights
Jump SquatsJump squat intervals wearing weighted ankle and wrist bands.Ankle and wrist weights
Jumping JacksJumping jack intervals wearing weighted ankle and wrist bands.Ankle and wrist weights
Simple Walk with Ankle Bands/Wrist BandsBrisk walk wearing weighted ankle and wrist bands for extra resistance.Ankle and wrist weights
Single Leg Calf Raises with Weighted Ankle BandsSingle-leg calf raise with weighted ankle and wrist bands.Ankle and wrist weights
SkippingPower cardio skipping intervals while wearing weighted ankle and wrist bands.Ankle and wrist weights
Zottman CurlsCurl with palms up, then rotate to palms down on the way down, using wrist bands.Ankle and wrist weights