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You are here: Home / Uncategorized / Total Body Resistance Band Workout

Last Updated on Jul 20th, 2020 fitasamamabear

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!

Pinterest Image With Text: woman in blue shirt and workout pants performing a resistance band exercise at home

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

Pinterest Image With Text: woman in blue shirt and workout pants performing a resistance band exercise at home

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.

Related Posts:

  • 15 Minute Resistance Band Workout: Workout Anywhere15 Minute Resistance Band Workout: Workout Anywhere
  • Fast Full body Workout At HomeFast Full body Workout At Home
  • Strength Training Workout At Home With A Resistance BandStrength Training Workout At Home With A Resistance Band
Last updated on 07/20/2020

Filed Under: Uncategorized, Workouts Tagged With: full body, resistance band, workout

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About Me

About Me

Hey There! I’m Shelby, a Certified Strength Coach (CSCS) and certified nutrition coach (PN) in everyday life as well as mama to two beautiful girls! I’m a chronic foodie, workout junkie and feeder of stray cats. I love heavy lifting but am a firm believer that as a mama you’ve got to do whatever the hell that works FOR YOU and I’m here to give you a few ideas. I believe food is fuel but indulgences are a must because well, as you’ll see… I’m a chocolate fiend!

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DISCLAIMERS As an Amazon Associate I earn from qualifying purchases.The content on Fit as a Mama Bear is provided for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented here. Statements on this website have not been evaluated by the Food and Drug Administration. No products mentioned are intended to diagnose, treat, cure or prevent disease.
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