A strength-based resistance band workout you can do at home! This total body workout uses a combination of compound and isolation exercises to maximize your time and your results.
Use this workout routine to get stronger, build muscle, and step up your effort!
This at-home workout places an extra emphasis on the muscles that help improve your posture (posterior chain exercises).
This is a staple for me when it comes to training busy moms and what I used the most in my signature SMASH home workout program.
As a Certified Strength & Conditioning Specialist, I love that this resistance band program:
- Is done in under 25 minutes
- Applied external resistance to exercise
- Great for beginners
- Can be done without a lot of room
- Is easily squeezed into a busy morning or day
- Targets the muscles moms need to get STRONG
Choosing A Resistance Band
These resistance band exercises are best done with a strength band.
Resistance bands are an easy way to work out at home because they're easy to use and joint-friendly (be make sure to check out this free printable resistance band exercise chart for beginner ideas!).
I don't recommend pilates bands as the tension just doesn't stimulate your muscles as well as they need for growth.
I have every one of my clients grab a strength band, It's the least resistant of the strength-based resistance bands so a great way to start. Mini bands are wonderful as well especially for beginners. Check out the best mini band exercises.
The most-cost-effective home workout option to help you increase strength and lose weight. Easy to use and store.
The Workout
| In & Out Squats | 10 reps |
| Single arm resistance band rows | 10 reps per arm |
| Rest | 30 seconds x3 sets |
| Resistance band deadlift | 10 reps |
| Table top glute march | 30 seconds x3 sets |
| Resistance band bicep curls | 10 reps |
| Single arm bicep curls | 10 reps |
| 10 Tricep extensions | 10 reps |
| Rest | 20 seconds x2 sets |
| Glute bridge with abductions | 15 bridges with 5 abductions each x1 set |
To perform: Perform the first two exercises back to back without rest. Rest for thirty seconds and repeat the sequence for a total of three rounds.
Move on to the next two exercises and perform them back to back without rest. Resit for thirty seconds and repeat for a total of three rounds.
Move on to the next three exercises performing them back to back without rest for a total of two rounds with twenty seconds between them.
Finally, finish with the final, all-out exercise for one round.
Need help getting started? Check out the Busy Mom's ULTIMATE GUIDE To Working Out At Home
Workout PDF Printable
Below is a PDF of the workout (click the image). Use it to track how the workout feels and any areas you can improve on the following time you do it.
Resistance Band Workout Tips
Don't forget to make sure your form is spot on and that you're activating the muscles you should be!
Use the tips below to perform each resistance band exercise correctly and maximize your time training.
Resistance band exercise PDF: this is a free printable for you to download, print off, and take with you on your workouts so that you know exactly what you're doing and how many repetitions to complete.
Make sure you have a spot to perform your workout, ideally with a yoga mat or something cushioned under your back for the glute bridges.
Ideally, you should warm up before your workout (you can learn more about how to properly warm up!) so that your muscles are ready to go.
Use the quick warm up below to get ready.
In & Out Squats
- Keep the weight in the heels
- Drive knees out against the band using the glutes and not the ankles
Single Arm Band Row
- Keep the shoulders depressed (down)
- Move through the back of the shoulders and not just the arms
- Squeeze the shoulder blades together on pullback
Table Top Leg Lift
- Squeeze the glutes while raising hips
- Keep hips squared
- Open up check and shoulders
Resistance Band Deadlift
- Do not round your back
- Move through the hips not the knees
- Lockout the glutes at the top
Band Bicep Curls
- Do not swing arms through shoulders
- Control the lower of the band
Glutes With Abductions
- Lift with glutes not low back
- Drive knees out with glutes, don’t roll ankles
- Don’t flare ribs
Ditch the All-or-Nothing Trap
The Kickstart & Thrive Bundle is where busy moms keep things simple with quick, strength-building workouts you can actually fit into your day, plus protein-packed snacks that give you energy and taste like dessert but don't add extra time in the kitchen.
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Frequently Asked Questions About Band Workouts
This total body workout can be done 3-4 days per week ideally on non-consecutive days. Or, add this total body program into your workout routine one day per week to switch up your current style.
One of the reasons that resistance band exercises are such a great way to train is that they have the most tension at the hardest part of the exercise. Band workouts are an effective way to train at home because they add external resistance to your muscles while keeping the exercises joint-friendly and low-impact.
A great workout can be done in 15-45 minutes. Instead of focusing on the duration, focus on the effort and intensity to maximize your results.
JM says
The resistance band deadlifts were my favorite part of this workout! I could really feel my glutes and hamstrings working, which is exactly what I need to strengthen my lower body.
fitasamamabear says
The band really helps with them, happy you gave it a go!