12 Minute Resistance Band Full Body Workout

Grab a quick workout at home with this resistance band full-body workout! Done in under twelve minutes, this at-home workout hits all major muscles and all you need is a red band.

Only three rounds (but if you have time for four go for it!) in this full body workout and five exercises. All you need is a red resistance band (one of my top four pieces of workout equipment) and a bit of space to work up a sweat.

• Sumo Squats
• Quaruped Band Kickbacks
• Band Row With Pause
• Mountain Climbers
• Lunge With Band Pull & Twist

Need help getting started? Check out the Busy Mom’s ULTIMATE GUIDE To Working Out At Home

12-Minute Workout Tips

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

Sumo Squats

• Drive the knees out with your glutes not ankles
• Do not hyperextend the low back
• Keep the weight in the heels not the toes

Quadruped Band Kickbacks

• Keep a neutral back (no major arching)
• Move through the hip/glute, do not move the back
• Keep the foot low

Band Row With Pause

• Keep the shoulders depressed (down)
• Move through the back of the shoulders and not just the arms
• Squeeze the shoulder blades together on the pause

Mountain Climbers

• Keep the low back stable and flat
• Do not drop the hips
• Hands under the shoulders not in front of the face

Lunge With Band Pull & Twist

• Keep the weight n the front heel not the tow
• Drive the front knee out from the hip, not the ankle
• Pull up with the front leg do not spring off the back foot

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.