Total Body Resistance Band Workout

A fast, at-home full-body workout that requires only a red resistance band! It’s simple, effective and will get you sweaty in time! A great at-home workout for busy moms!

A six-exercise circuit workout that targets your total body with an emphasis on the posterior chain. Boost your strength, improve your posture and work up a sweat with this full-body workout routine.

• Band Squat & press
• Band Lateral raise
• Red Band Kickback
• High Row
• Step-Ups
• Reverse Plank

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

20-Minute Full Body Workout Tips

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

Band Squat & Press

• Drive knees out on squat
• Squeeze glutes to stand up
• Do not flare ribs to press the band up

Band Lateral Raise

• Stand tall with soft knees
• Don’t shrug shrug shoulder to lift arm
• Slight bend in the elbow

Red Band Kickback

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

High Row

• Keep the shoulders depressed (down)
• Move through the back of the shoulders and not just the arms
• Elbows stay up but not higher than the shoulders

Step-Ups

• Don’t bounce off the back leg
• Control the step-down
• Use glutes of top leg to extend the hips and pull body up

Reverse Plank

• Open up shoulders and chest
• Squeeze glutes to protect the low back

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.