Strength Training Workout At Home With A Resistance Band

This twenty-minute strength training workout at home will help you lose weight and tone your muscles! Using just a resistance band and your own bodyweight, this full-body workout is geared towards getting you MOM STRONG. Likewise, it’ll help improve your posture too. Get fit at home with this resistance band workout routine.

Twenty minutes is what you need for this strength training workout at home. The purpose of the workout is to increase strength and stimulate your muscles using only a resistance band.

This full-body workout at home targets the muscles of the posterior chain. In other words, strengthening these muscles help:

• hold you upright (properly!)
• reduce back pain (learn more about the cause of back pain and what to do)
• having a strong posterior chain helps you carry kids easier
• you do the things you want to do, easier.
• reduce the risk of injury

Equipment You Need For This Strength Training Workout At Home

This full-body workout uses only a resistance band to get the job done.

Resistance bands are one of the best at-home workout equipment for beginners. They’re cost-effective, take up little space, and prove external resistance.

This strength training workout at home makes use of a light-weight strength band, to help tone your muscles. As a result, this at-home workout is both quick and effective! 

Exercises In The Full-Body Workout

• A1 – Squat to lunge x30s
• A2 – Single arm press x10
• A3 – Band Deadlift x10

x 3 rounds

• B1 – Single Arm Row x10
• B2 – Elevated Bridge x20
• B3 – Donkey Kicks x30s

Need help getting started? Check out the Busy Mom’s ULTIMATE GUIDE To Working Out At Home. I created this guide to give moms everything they need to start working out at home. Thus, this blog post answers many common questions moms have when starting a workout routine- so you can get started, the right way!

Form Tips For This Strength Training Workout At Home

Don’t forget to make sure your form is spot on and that you’re activating the muscles you should be!

Each exercise is grouped by letters. Perform the exercises in the “A” group back to back for the prescribed reps. Rest 30s and repeat for a total of three rounds. Then move onto the “B” grouping”.

 Need a band? Grab a resistance band from Pro Source.

Squat To Lunge

• Drive knees out for squat
• Use glutes to extend hips
• Keep front knee in line with pink toes for lunge

Single Arm Band Press

• Keep ribs tucked
• Fully extend the elbow

Resistance Band Deadlift

• Do not round your back
• Move through the hips not the knees
• Lockout the glutes at the top

Single Arm Band Row

• Sit upright
• Keep shoulders away from ears
• Pinch the shoulder in when pulling back

Elevated Bridge

• Use glutes to lift hips
• Pause briefly at top for a bum squeeze
• Do not arch back and flare ribs

Donkey Kicks

• Engage the arms and push through them
• Start with mini hops

Don’t forget to pin this strength training workout at home for other moms!

Think you need a more structured approach? Learn How To Get Strong AF! A workout e-book that takes you through four months of progressive (building on each other) workouts.