15 Minute Beginner Resistance Band At Home Full Body Workout
Today I’m going to be teaching you a 15 minute beginner resistance band full body workout.
This is a full body workout for beginners and a great way to get started using resistance bands.
We’re going to be hitting chest, rhomboids, some legs, and abdominals.
Are you ready?
15 Min Full Body Resistance Band Workout At Home
2 x 15
Resistance Band Rows
Resistance Band Chest Press
Step Back Lunge with Resistance Bands
Abdominal Twist with a Resistance Band
Resistance Band Bicep Curl – 2 x 15
Standing Tricep Press with Resistance Band – 2 x 15
Resistance Band Squats – 2 x 15
Plank – 2 x 30 sec.
CIRCUIT #1
Resistance Band Rows
1. Loop the band around the tree and grab the handles like holding a bar.
2. Hold a squat position by leaning your back a little bit. Keep your back nice and tall, and roll your hands beside your body.
3. Pull the handles back, squeezing your back nice and tight.
4. Pull those handles until they are next to your side and elbows are behind you then slowly release.
5. Do 15 reps.
Resistance Band Chest Press
1. Grab some outdoor stools and put them side by side, making them wide enough.
2. Grab the band with elbows bent at 90 degrees and elbows at shoulder height.
3. Pull those handles and extend both arms forward and down until arms are straight.
4. Slowly lean backwards and bend arms back to the start position.
5. Do 15 reps.
Step Back Lunge with Resistance Bands
1. Grab the band and hold it down beside your knee. Step on the band with one foot.
2. Step back with your left foot and lower your body until your back knee almost touches the ground.
3. Slowly push yourself back to the starting position.
4. Repeat and then switch sides.
Abdominal Twist with a Resistance Band
1. Hook the band around the tree and stand in front parallel with the tree.
2. Grab the handle with one hand.
3. Position your arms in front of your body with your hands in tight to your chest.
4. Twist your upper body away from the tree.
5. Pass the one handle through your other hand.
6. Do 15 reps.
CIRCUIT #2
Resistance Band Bicep Curl
1. Stand with both feet on the band and grab the handles with palms facing forward.
2. Curl your hands up, squeezing your biceps and keeping those elbows in front of you.
3. Slowly release your arms back, keeping your wrist nice and straight, squeezing those handles.
4. If it’s too difficult, just step on the band using your one foot only to get lesser resistance on the band.
5. Do 15 reps.
Standing Tricep Press with Resistance Band
1. Step on the band as far up as you want to make it tight and go behind your body.
2. Grab handles with both hands and lift them up until your arms are fully extended with palms facing the roof and elbows pointing forward.
3. Bend your elbows and squeeze your triceps.
4. Slowly lower the handles behind your head, keeping your spine nice and alive.
5. Do 15 reps.
Resistance Band Squats
1. Step off the band right in the middle.
2. Shoulder width apart, wrap around the bands behind your shoulders.
3. Sit back onto your heels and squat down.
4. Do 15 reps.
Plank
1. Lay down on your mat and do the plank position.
2. Bend your elbows and rest your weight on your forearms.
3. The goal is to keep your body nice and straight from your shoulders to your ankles.
4. Hold the plank for 30 seconds or tuck your toes up while keeping your body nice and stiff like a board.
Each week I’ll be bringing you amazing tips and tricks to kick your at home workouts into hyperdrive so you can still increase your muscle mass, burn fat and improve your overall health.
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