At Home Minimalist Resistance Band Workout

Welcome! Today we have another great workout you can do to mix up your routine. You can do it in your home, outside, or while you travel.

One of my favorite, cost effective, pieces of equipment are Resistance Bands. They vary in resistance, but typically you can buy them in 10 pound increments, or combine them together for even more resistance!


Before you think, awe man I don’t have any resistance bands, it’s okay. You can do this workout with dumbbells, kettle bells, two gallons of water, or no weight at all.


Get started with a 10 minute warmup. This can consist of anything you want, but below are some safe examples:

For you runners, go run a mile then do dynamic stretches. (If your run is slower than 8 minutes, see the next warmup)

For us non running types, try walking in place, high knees, or jumping jacks. Followed by dynamic stretches.

Alright! Now that you’re all warmed up, let’s get to today’s workout! It is a straight forward, get in and get out,  circuit training evolution. Get ready to sweat!


Resistance Band Circuit!

As many rounds as possible for 17 Minutes

~ This means you do the exercises in order 1,2,3,4 and repeat as many times as you can for 17 minutes straight. Taking breaks only as you need them, for as short amount of time as possible ~

1. Resistance Band Pushups 10 repetitions

Alternative options – Incline Pushups, Decline Pushups. The pushups can be done with body weight only, if you need to!

2. Resistance Band Rows 20 repetitions

Alternative options – Dumbbell Rows, Kettlebell Rows, or Inverted Rows.

3. Resistance Band Thruster 20 repetitions

Alternative options – Dumbbell Thruster, Kettlebell Thruster, or body weight only.

4. Resistance Band Oblique Twists 10 repetitions (Each direction)


Great job! Now that the main workout is over, it’s time to finish it!

Take the same Resistance Band you have been using and do these two exercises and get a great pump to finish the workout!

As many rounds as possible for 3 minutes

~ This means you do the exercises in order 1,2 and repeat as many times as you can for 3 minutes straight. Taking breaks only as you need them, for as short amount of time as possible ~

1. Resistance Band Bicep Curls 12 Repetitions

2. Resistance Band Overhead Triceps Extensions 12 Repetitions


Now that you are done, it’s time to stretch.

Good static stretches can be done for 10 second holds as well as more advanced stretching like post workout yoga. Make sure to stretch your whole body as it will aid in mobility and muscle growth.


Thanks for reading. If you liked the article, hit that like button and follow on Facebook and Instagram. Hit that subscribe button to get latest email updates, no spam I promise!

 



Categories: Workouts

Tags: , , , ,

Be Fit Magazine

Get Motivated...Stay Motivated!

The Balanced Teacher

finding balance in early years of teaching

Our Food Fix

healthy recipes, wellness resources & planning tips

Discover

A daily selection of the best content published on WordPress, collected for you by humans who love to read.

Longreads

The best longform stories on the web

The Daily Post

The Art and Craft of Blogging

The WordPress.com Blog

The latest news on WordPress.com and the WordPress community.

%d bloggers like this: