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At-Home Resistance Band Workout & Giveaway

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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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Comments

  4. These are the BEST moves, very easily explained, and can’t wait to try them at home! Hope I win and can maximize the efforts!

    Reply

  5. I love doing side-steps with resistance bands! It was one of the key exercises I did during physical therapy for some hip pain!

    Reply

  6. When I injured my knee a few years ago, i did a lot of strengthening exercises (side steps, clam shells, leg lifts, etc) using resistance bands. I still do the same moves now to keep from re-injuring myself.

    Reply

  7. I would love some resistance bands! I have Rheumatoid Arthritis, so they would be perfect on days when my wrists are flaring up and can’t lift heavier weights!

    Reply

  9. Love resistance bands for something different! I’ve been eyeing some different sets to help with home/travel workouts – these looks great!

    Reply

  14. As a young woman who works full time and goes to school at night, I love items I can add to my home gym to make workouts easier and more effective when I’m on the go!! I would love to win this giveaway and be able to incorporate resistance bands into my daily workouts. Thanks so much for the exercise suggestions! 🙂

    Reply

  19. Hi, Heather! I love how you can exchange the handles for an ankle strap, and that they come with a door anchor. My bands are all “what you see is what you get” 🙂

    Reply

  22. This looks like a great workout to do anywhere – thanks for sharing! Love saving these on my phone so I can turn to it in a pinch when traveling. The little pouch these come in is also just so convenient!

    Reply

  24. I was always nervous to try resistance bands because I always thought they would snap… Silly, I know 🙂 But recently, I started taking a CRX class, and using the bands are great! It’s crazy how you can still get an awesome workout in with just resistance!

    Reply

  30. I used them after I hurt my foot to build up the muscles around the foot, which was very helpful. If ld love to try using for workouts too!

    Reply

  45. This came at the right time for me! I just moved overseas a month ago for my husband’s job, and have yet to find a gym to go to. The only workout equipment i brought with me was a resistance band– definitely doing this workout tonight!

    Reply

  52. i love resistance bands! anything for abductors and adductors are probably my favorite moves–side steps, leg lifts, and a bunch of stuff that i don’t know the names of! 😉

    Reply

  53. I have actually NEVER tried resistance bands before and I’ve been working out for years, both in a gym and at-home. I’ve recently started building up a home gym with various exercise equipment pieces, so a nice new pair of resistance bands would be a GREAT addition to it!

    My favorite workout moves are HIIT type moves like burpees, jumping jacks, high knees, anything to really get your heart rate going. I also love anything to do with shoulders and lifting weights. My shoulders/arms are my best asset 🙂

    Reply

  54. I would love to try resistance band training, especially for my upper body. I haven’t trained upper body for some time and feel like this would be a perfect way to get back into it.

    Reply

  58. Oh these would come in so handy. It’s pretty tough in New England trying to get in any running/walking outside. It’s either pitch black at 6am when I have to do it before work or 6pm when I get home so having an alternative would be awesome.

    Reply

  59. I have used resistance bands in Jazzercise classes and love them! I especially like working out my arms with them…it adds just a bit extra of difficulty. Thanks for the giveaway : )

    Reply

  69. I’m not too familiar with exercising with resistance bands, but I do love bicep curls and rows using them. Thanks for the chance to win!

    Reply

  71. LOVE resistance bands! I had to use them for physical therapy after herniated disc to get back to running. I also used them in high school aerobics class, ha.

    I would love to use them for cross training.

    Reply

  72. I rarely use exercise bands, but that’s only because I don’t have any – and currently don’t have a gym membership. I would LOVE these bands to try out some of the workouts you’ve shared. Plus, I travel a lot for work and the handy carrying case would be awesome for working out on the go!
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