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!
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!
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!
• 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.
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.
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.
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.
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.
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.
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!
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.
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.
The resistance bands come in a neat little travel bag that you can easily store and even take with you on-the-go!
I was thrilled when they agreed to help me host a giveaway and offer one resistance bands set to one of you!
One lucky LIL reader will receive a Resistance Bands Set
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
Leave a comment on this post (tell me anything you want!) and enter at least one additional entry into Rafflecopter.
(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!
I love doing bicep curls with resistance bands, these would be perfect in my tiny Boston apartment!
I have been looking to get some resistance bans for when work out at home! These would be perfect
I use resistance bans when I do p90x…much better than lugging weights wherever you travels take you!
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!
I love doing side-steps with resistance bands! It was one of the key exercises I did during physical therapy for some hip pain!
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.
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!
Would love to have a set of resistance bands at home!
Love resistance bands for something different! I’ve been eyeing some different sets to help with home/travel workouts – these looks great!
Resistance bands are so versatile
Awesome giveaway! Really like the bag it comes with too!
I would love to add some resistance bands to my workout routine! Thank you for hosting the giveaway, Heather.
These would be great to mix up my routine!
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! 🙂
I used to have a set of resistance bands, but I lost them when I moved. It would be so great to use these again!
I’ve never really used resistance bands before so I’d love to try!
i love resistance band work! thanks for posting this work out!
Alexandra @ My Urban Family
I love the idea of taking bands with on vacation as a quick easy way to get a little extra work out in while you’re in the room! I never thought of this!
Alexandra @ My Urban Family recently posted…Forget New York – Chicago is Celebrating New Year’s Eve
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” 🙂
I used to use resistance bands a lot, but mine broke so thanks for the chance to win some new ones.
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Ashley @ A Lady Goes West
Good work, Heather! I’m a big fan of resistance bands and use them about once a week for a core workout at home. My favorite moves are definitely low side kicks, when standing in the tube. So cute that these bands come in a bag! 🙂
Ashley @ A Lady Goes West recently posted…Falling back into good habits this fall
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!
Love, love, love resistance bands!
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!
Erin @ Her Heartland Soul
I love resistance bands and wish I had a set at home!!
Erin @ Her Heartland Soul recently posted…Heirloom Tomato and Watermelon Salad – #BillionDinners
I love resistance bands, but my gym doesn’t have them!!
I’ve never used bands before but I think I’ll have to try them out!
I love resistance band workouts! They can be so challenging
Those squat to shoulder press moves are awesome!!
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!
Great post and exercise ideas! Looking for more things I can do at home since I just had babies and this is perfect!
I would love to get resistance bands! It looks like a great workout 🙂
Resistance bands are awesome!
I would love to win the resistance bands! I’m seriously lacking at-home workout equipment!
I haven’t used resistance bands but I’d love to try a workout with them!
I love that resistance bands are so easy to travel with. I would love to try this workout with the bands!
I’ve been using bands for shoulder rehab all year. I could use some new bands!
Catherine @ foodiecology
Since I have very little time to go to the gym, I’m trying to do more at-home workouts. These would be perfect to add to my minimal equipment!
Catherine @ foodiecology recently posted…Motherhood: What I *Said* vs. What I *Did*
I’ve never used resistance bands before.
Elizabeth @ Push Ups & Pajamas
I have used resistance bands for bicep curls but have never thought to use them for lower body exercises before1
I think your hair is really cute up like that! Wish mine was long enough to put that off.
I’ve never used resistance bands! It looks like such a great workout!
I’ve been wanting to try resistance bands!
I haven’t tried resistance bands yet. These look like great workouts that are mellow but give results.
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!
I used resistance band a long time ago. I like doing side bends , tricep kickbacks, and lat pulls with them.
Emily @ Always Emily H.
I am going to do this workout on my lunch break! Getting married one week from today!
That’s awesome Emily, Congratulations!!
yes mostly to loosten up my arms before a workout
I’d love these to add to my home-workout equipment collection..especially now that I no longer belong to a gym!
Love resistance bands! What a convenience little set 🙂
I don’t have any favorite moves because I’ve never used them-which is why I’d love to win this!
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! 😉
Rebecca A Meier
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 🙂
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.
I’ve never used one but have always wanted to!!
April V recently posted…So Good You’ll Slap Your Mama!
It’s rare that I see a piece of workout equipment that I *need* but here we are! Fingers crossed 🙂
I havent but I really want to give it a try!
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.
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 : )
I have used resistance bands in my workouts – I love bicep curls, tricep extensions, side steps, rows, etc!
I have not used them yet but would like to
Unfortunately, I’ve only used resistance bands when I had physical therapy for my knee.
I have never used them before, but would love to start!
Those look and sound so awesome. I am starting out a new regimen of working out and I have never tried these before!
Not yet, love to try
I usually get stumped when it comes to using resistance bands and only end up using them for a few exercises. thanks for this workout plan!
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Ashley @ Fit Mitten Kitchen
Awesome workout here! I love using resistance bands to change it up from my HIIT and weight training routines. Pinning for later, thanks!
I haven’t yet but want to!
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!
Patricia Wojnar Crowley
I have never used them before. I’d love to try them out though!
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.
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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I’m loving this set! If you don’t end up winning the giveaway you should look into purchasing them for around $25! It’s a great investment.
Hi, I have never used resistance bands, I will give them a try. My home workout essentials are usually my yoga mat and free weights. Thanks for sharing!
Kylie recently posted…Maxi Climber Review – Vertical Climber Exercise Machine
I missed the giveaway but I think resistance bands are awesome! They give me a great workout and they don’t take up too much space in my home. I even keep a set in the trunk of my car so I’ll have them when I travel.
Sarah recently posted…Best Elliptical for Home 2016
Love your post, definitely some very helpful information! Physical therapy can certainly help a lot of muscle and joint issues!
“but enough resistance or reps can get your muscles burning in no time”
I agree – they’re a good way to get in an additional amount of muscle fatigue when working out with free weights if you like. I’ve done that before in the gym but probably should buy my own.
Figuring out which ones I need is the issue I think.
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Thanks for putting this article together…
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