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 this one works perfectly for shoulders and arms.
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

Stop FALLING OFF The Fitness Wagon
Do you start a new workout plan only to fall off of it weeks later?
Imagine the compliments you’ll get from family and friends when you finally lose those few extra pounds and skyrocket your confidence.
Discover the ultimate solution for busy moms seeking a quick and effective workout routine at home. As an exhausted mom of three, I designed these 25-minute sessions to fit seamlessly into your busy schedule to help you increase strength, stamina, and confidence.
Other programs have you doing cardio HIIT workouts complete with burpees and jump squats on the daily. But let’s be honest, just showing up for that is draining as a mom.
With SMASH Fit For Life you can say goodbye to that frustrated thought that you’re failing because you can’t seem to stick with it. Instead, these workouts focus on getting STRONGER with just one set of dumbbells and a mini band so that showing up for your workouts isn’t the worst part of your day.
Plus, you have direct access to a Certified Strength Coach anytime you have questions (or need some motivation!).
No more feeling guilty about missed gym sessions or overwhelmed about WHAT to do. The SMASH program was made for busy moms. Choose from a variety of packages and start prioritizing yourself today so that you can better help your family tomorrow.
Other Fitness Tips To Help You On Your Journey
- 3 day workout plan
- No equipment shoulder workout
- 25+ home workouts for weight loss
- 6 week fat loss workout plan
- How to make at home workouts harder
- The best mom workout for busy days
- Everything you need to know about home workouts
- How to master push ups as a beginner
- The best tricep exercises for women
- Wicked exercises for back strength
- 3 muscles to always stretch post-workout
- Why you should use pause reps
- Best bodyweight exercises for moms
- Follow-along at-home workouts
- Fitness tips
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
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
The band really helps with them, happy you gave it a go!