At-Home Resistance Band Workout & Giveaway

Hi friends! I hope your Thursday is going well so far.

I have a great at-home workout to share with you today along with a chance to win your own set of resistance bands to use for it, so let’s dive right in!

At-Home Total Body Strength Resistance Band Workout

Resistance bands are excellent tools for workouts that can be used for strength training, high rep exercises, injury rehabilitation, and stretching.

It may not seem like it, but enough resistance or reps can get your muscles burning in no time. I like to throw band exercises into my workouts at the gym every now and then, and I put this total body strength circuit together specifically for those who prefer to workout at home.

You can also throw a couple of bands into your suitcase and complete this workout the next time you travel!

total body strength at-home resistance band workout

I tried this one out last night and started sweating right away. I used a resistance bands set (details – and giveaway!! – below), and kept exercises that use similar band strengths together. Repeat as a circuit for a total of 3 times, and make sure to rest as needed.

I have also included what type of band strength I used for each exercise that fits into the light, medium, and heavy categories. Enjoy!


Exercise Breakdown


• leg lowers (medium)

This exercise is also known as double leg lifts and targets the abs and lower body!

Start by sitting on a mat and roll down until your back is flat. Place the band under the arch of your feet and keep your feet close with a slight space. Grab the band by the handles or up the resistance by holding it higher with less slack. Squeeze your inner thighs together, tighten your core, and think about pulling your belly button into your spine to avoid arching your back or lifting it off of the mat. Slowly lower the legs down while squeezing your glutes, and only go as low as you can without straining your back.

leg lowers ab exercise with resistance band

Slowly return to your starting position and make sure your knees never lift back past your hips when lifting the legs back up. Repeat for 15 reps.


• donkey kicks (medium)

Start by holding the band in each hand with your palms facing down. Get on the floor on all fours with your knees under your hips and wrists under your shoulders. Place your right foot in the band and lift your right knee off of the mat to a hover. Tighten your core and push through your heel and extend your leg all the way straight. Hold for a second, then return to the starting position.

donkey kicks with resistance band

Focus on engaging your glutes throughout the exercise and keeping your back neutral. I have a slight arch in mine. (It’s inevitable!)


• squat to shoulder presses (medium)

This is a total body exercise that works the lower and upper body!

Start by holding the band and stepping onto it in a standing position with your feet under your hips, shoulder-width apart. Rotate your palms to fact out and bring them up to your shoulders like a biceps curl. Keep your back straight and bend your knees to slowly squat down as if you were going to sit. (Your rear drops back as you lower.) Keep your feet and knees neutral (pointed forward), and don’t let your knees go in front of your toes. Pause here for a second and then return to a standing position while simultaneously doing a shoulder press.

squat to press exercise with resistance band

Extend your arms up straight overhead, pause for a second, then return to starting position. Repeat for 15 reps.

Sidenote: Most squat to press exercises with a resistance band start with your arms behind and a reverse grip. This is a variation.


• front raises (light to medium)

Start in a standing position holding the resistance band by your sides with your palms facing back. Step on the band with one foot, slightly ahead of the other. Engage your core muscles. Begin with your arms touching your thighs and slowly raise your arms out in front of you.

front raises with resistance band

Make sure to keep them straight and only go high enough to be slightly lower than your shoulders. Pause for a second, then slowly lower them back to the starting position. Repeat for 15 reps.


• seated rows (medium to heavy)

Start by sitting on the floor with your legs in front of you, hip-width apart. You can widen your feet and grab the band instead of the handles to intensify the resistance. Loop a resistance band around your feet and slightly bend your knees.

seated rows with resistance band

Pull the handles (or band for more resistance) towards your chest and keep your elbows in with your arms by your sides. Keep your shoulders down and chest lifted. Return to starting position and repeat for 15 reps.


• biceps curls (medium to heavy)

Start holding both handles and step on the band with one foot slightly in front of the other. Begin with your arms fully extended down by your hips and palms facing forward. Curl your arms up to your shoulders and focus on only engaging your biceps to move your arm. Hold for a second, then slowly lower your arms to the starting position.

biceps curl with resistance band

If it feels to easy, step both feet onto the band with your feet hip-width apart. If that feels to easy, bump up your band strength. Repeat for 15 reps.


• triceps kickbacks (light)

Start by standing with your feet under you, hip-width apart. Step on the band and keep a neutral grip on the handles, right by your sides. Keep your back straight with a bend in the knees and bend forward at the waist so your torso is anywhere from 45 degrees to 90 degrees parallel to the floor. Keep your head up!

triceps kickbacks with resistance band

Pull your arms tight to your sides and also parallel to the floor. Keep a 90-degree angle between your forearm and upper arm throughout the duration of the exercise. Use your triceps to push the arms back until the arm is fully extended, briefly pause, then return to the starting position. You can widen your feet to intensify the resistance. Repeat for 15 reps.


• side steps (medium)

Start by standing in the middle of a resistance band. Cross the band so that you are holding the right handle with your left hand and the left handle with your right hand. Palms should be facing you. Slightly bend your knees and only slightly bend forward. Take a small step to your left, then follow with your right foot. Repeat for 15 reps, then return by taking a small step to your right, then follow with your left foot. Repeat for 15 reps.

lateral side steps exercise with resistance band

Keep your toes and knees pointed forward and start with a light resistance until you feel comfortable to bump up.


Aurorae Resistance Band Giveaway


I hope you all liked the workout!

I have to give a big shout out to Aurorae Yoga for supplying me with the travel resistance bands set you see pictured above. Aurorae is an active lifestyle e-retailer who sells the best reviewed yoga mats, fitness products and outdoor accessories on Amazon.

aurorae yoga resistance bands

The resistance bands come in a neat little travel bag that you can easily store and even take with you on-the-go!

aurorae yoga resistance bands set

I was thrilled when they agreed to help me host a giveaway and offer one resistance bands set to one of you!

resistance bands

One lucky LIL reader will receive a Resistance Bands Set complete with padded handles, door anchor, ankle strap, guide book, and carrying case.


The bands come in different levels of resistance:

yellow (2-4 lbs.) – light

blue (4-6 lbs.) – light/medium

green (10-12 lbs.) – medium

(black 15-20 lbs.) – medium/heavy

red (25-30 lbs.) – heavy


To Enter

Leave a comment on this post (tell me anything you want!) and enter at least one additional entry into Rafflecopter.

a Rafflecopter giveaway

(Giveaway open to U.S. residents only.)

You have until Midnight, Monday September 28th to enter the giveaway. A winner will be chosen and announced first thing Tuesday morning.

Good Luck, and I’ll see you in the morning with Friday Favorites! <3


Disclosure: I was provided this resistance band set as part of a campaign with Aurorae. While I was compensated for this post, all opinions remain my own.

Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me, and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routine.

Thank you for your continued support on this blog!

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