It is always good to start with a warm up, to get the joints moving, the heart rate to rise and the body ready for the effort. The oxygen flow is increased too. Try to time all the exercises to get the maximum out of the workout. You can repeat the whole thing if you want to!
High Knees
1 sets
40 secs
Butt Kicks
1 sets
40 secs
Standing Arm Circles
1 sets
40 secs
20 seconds one way, 20 seconds the other way
Resistance Band Bicep Curls
1 sets
40 secs
Resistance Band Lateral Raises
1 sets
40 secs
Resistance Band Shoulder Front Raises
1 sets
40 secs
Resistance Band Chest Press
1 sets
40 secs
Air Squats
1 sets
40 secs
Lower body preparation
Resistance Band Squats
1 sets
40 secs
Resistance Band Squat and Overhead Press
1 sets
40 secs
Lunge Stretch
1 sets
40 secs
Weights can be added, as this will increase effort
Resistance Band Tricep Overhead Extensions
1 sets
40 secs
Right Arm
Resistance Band Tricep Overhead Extensions
1 sets
40 secs
Left Arm
Resistance Band Chest Press
1 sets
40 secs
Resistance Band Lateral Raises
1 sets
40 secs
keep your hands moving slightly forward like you are riding a Harley Davidson
Resistance Band Shoulder Front Raises
1 sets
40 secs
Home Resistance band workout 1
12 min
·
16 exercises
It is always good to start with a warm up, to get the joints moving, the heart rate to rise and the body ready for the effort. The oxygen flow is increased too. Try to time all the exercises to get the maximum out of the workout. You can repeat the whole thing if you want to!
Auto-advanceStart exercises automatically after a 5-second delay
Begin jogging in place, lifting the knees as high as you can.
Try to lift your knees up to hip level but keep the core tight to support your back.
For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
Continue this back and forth motion, keeping your arms swinging in motion.
Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
Continue this back and forth motion, keeping your arms swinging in motion.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
Begin jogging in place, lifting the knees as high as you can.
Try to lift your knees up to hip level but keep the core tight to support your back.
For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.
Primary muscle group(s):
Shoulders
Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
Hold your arms fully extended by your side, with your palms facing in to your body.
Keep your elbows close to your sides. This is the start position.
Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
Hold for a count of one while squeezing your shoulder muscles.
 Return to the start position in a smooth controlled movement inhaling as you do so.
Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Primary muscle group(s):
Neck & Upper Traps, Shoulders
Secondary:
Abs
Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.
Primary muscle group(s):
Abs, Shoulders
Secondary:
Upper Back & Lower Traps
Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
Slowly lower the plate to the starting position, immediately moving into the next repetition.
Primary muscle group(s):
Shoulders
Stand straight holding a water bottle in each hand with an overhand grip.
Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
Pause for a count of one.
Inhale and slowly lower the water bottle to the start position.
As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
When both water bottles have been raised and lowered in a cycle, that is one repetition.
Attach a resistance band to a door frame or other stable surface. The base of the band will come to the level of your knees/thighs. Holding each handle, turn away and walk forward. Take a left leg lead stance.
Brace your core as you slowly push the resistance bands in front of you. Do not lock out the elbows.
Slowly return to the starting position, focusing the tension in the chest. Once your elbows are at a 90 degree angle, pause and begin again.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
Push the weights up by straightening your arms.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
Lower the dumbbells by slowly bending your elbows back to 90 degrees.
Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
Repeat
Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Adjust the height of the pulley lever to be at shoulder height. Place yourself in the center of the pulley machine while holding the handle of each side. Brace your abdominals and take a step forward. Bring your arms up to shoulder height.
Begin the movement by pushing the handles forward. Be sure to focus the contraction in your chest muscles.
Once fully extended, pause then slowly release to the starting position.
Primary muscle group(s):
Chest
Secondary:
Triceps
Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
At the bottom, reverse direction and stand by extending your knees and hips and pushing down through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
As you begin the next repetition, return the weights to the shoulders.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Triceps
Stand with your feet shoulder-width apart with water bottles above your shoulders.
Squat down keeping your back flat and your knees over your toes.
Push through your heels to return to standing while pressing the water bottles overhead with arms fully extended.
Return to starting position and repeat.
Lunge Stretch
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Weights can be added, as this will increase effort
Begin by standing tall with a tight core and looking straight ahead. Keep your chest up as you step forward with your right foot into a lunge position.
Lower the left knee to the ground. Extend the right knee forward.
Clasp your hands together and push them straight overhead. You’ll primarily feel the stretch in your hamstrings and hip flexors. Hold for 20 to 30 seconds then switch sides.
Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
Push the handles back up, focusing the tension in the triceps.
Primary muscle group(s):
Shoulders, Triceps
Sit on a bench while holding a dumbbell in your left hand with an overhand grip. Tighten your core and straighten your lower back. Lift the dumbbell to shoulder height.
Push the dumbbell overhead with your palm facing forward. Keep the upper arm in place. Slowly bend at the elbow and lower the weight behind your head.
Push the dumbbell back up over your head squeezing the tricep muscle. Immediately begin the next repetition. Switch sides once you have completed all repetitions.
Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
Push the handles back up, focusing the tension in the triceps.
Primary muscle group(s):
Shoulders, Triceps
Sit on a bench while holding a dumbbell in your left hand with an overhand grip. Tighten your core and straighten your lower back. Lift the dumbbell to shoulder height.
Push the dumbbell overhead with your palm facing forward. Keep the upper arm in place. Slowly bend at the elbow and lower the weight behind your head.
Push the dumbbell back up over your head squeezing the tricep muscle. Immediately begin the next repetition. Switch sides once you have completed all repetitions.
Attach a resistance band to a door frame or other stable surface. The base of the band will come to the level of your knees/thighs. Holding each handle, turn away and walk forward. Take a left leg lead stance.
Brace your core as you slowly push the resistance bands in front of you. Do not lock out the elbows.
Slowly return to the starting position, focusing the tension in the chest. Once your elbows are at a 90 degree angle, pause and begin again.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
Push the weights up by straightening your arms.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
Lower the dumbbells by slowly bending your elbows back to 90 degrees.
Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
Repeat
Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Adjust the height of the pulley lever to be at shoulder height. Place yourself in the center of the pulley machine while holding the handle of each side. Brace your abdominals and take a step forward. Bring your arms up to shoulder height.
Begin the movement by pushing the handles forward. Be sure to focus the contraction in your chest muscles.
Once fully extended, pause then slowly release to the starting position.
Primary muscle group(s):
Chest
Secondary:
Triceps
Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Resistance Band Lateral Raises
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
keep your hands moving slightly forward like you are riding a Harley Davidson
Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.
Primary muscle group(s):
Shoulders
Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
Hold your arms fully extended by your side, with your palms facing in to your body.
Keep your elbows close to your sides. This is the start position.
Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
Hold for a count of one while squeezing your shoulder muscles.
 Return to the start position in a smooth controlled movement inhaling as you do so.
Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Primary muscle group(s):
Neck & Upper Traps, Shoulders
Secondary:
Abs
Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.
Primary muscle group(s):
Abs, Shoulders
Secondary:
Upper Back & Lower Traps
Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
Slowly lower the plate to the starting position, immediately moving into the next repetition.
Primary muscle group(s):
Shoulders
Stand straight holding a water bottle in each hand with an overhand grip.
Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
Pause for a count of one.
Inhale and slowly lower the water bottle to the start position.
As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
When both water bottles have been raised and lowered in a cycle, that is one repetition.