Stephen and Jane Thomas Stephen and Jane Thomas · Draycott, Derbyshire, United KingdomZero Carb Coach
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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!
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!
High Knees
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. 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.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
Butt Kicks
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. 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.
  2. 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.
  3. Continue this back and forth motion, keeping your arms swinging in motion.
Standing Arm Circles
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
20 seconds one way, 20 seconds the other way
Primary muscle group(s):
Shoulders
Secondary:
Upper Back & Lower Traps
  1. Standing with a flat back and tight core, raise your arms to the sides.
  2. While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
  3. After completing one set of a pre-determined number (such as 10 repetitions), reverse the direction, going counter-clockwise.
Resistance Band Bicep Curls
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
  3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
  4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.
Resistance Band Lateral Raises
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
  2. 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.
  3. Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.
Resistance Band Shoulder Front Raises
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders
  1. 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.
  2. 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.
  3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Resistance Band Chest Press
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. 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.
  2. Brace your core as you slowly push the resistance bands in front of you. Do not lock out the elbows.
  3. 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.
Air Squats
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Lower body preparation
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. 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.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Resistance Band Squats
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
  4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Resistance Band Squat and Overhead Press
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Hamstrings, Quadriceps, Shoulders
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Lower yourself until your thighs are parallel with the floor. Return to the starting position.
  4. When you reach the top, push the resistance bands overhead. Slowly lower your hands and repeat the entire movement.
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
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Biceps, Calves, Shoulders
  1. 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.
  2. Lower the left knee to the ground. Extend the right knee forward.
  3. 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.
Resistance Band Tricep Overhead Extensions
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Right Arm
Primary muscle group(s):
Triceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
  3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
  4. Push the handles back up, focusing the tension in the triceps.
Resistance Band Tricep Overhead Extensions
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Left Arm
Primary muscle group(s):
Triceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
  3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
  4. Push the handles back up, focusing the tension in the triceps.
Resistance Band Chest Press
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. 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.
  2. Brace your core as you slowly push the resistance bands in front of you. Do not lock out the elbows.
  3. 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.
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
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
  2. 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.
  3. Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.
Resistance Band Shoulder Front Raises
1 sets
40 secs
Set 1 of 1
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders
  1. 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.
  2. 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.
  3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Workout done!
Exercises done
of 16
Total time
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