15 Minute Beginner Resistance Band At Home Full Body Workout

Beginner resistance band exercises

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.

15 Minute Beginner Resistance Band At Home Full Body Workout
15 Minute Beginner Resistance Band At Home Full Body Workout 1

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. 

Wanna share this because your workout buddy needs some help at home with their workouts too, click the link below to share this with them on facebook!

Every week I post 3-4 new workout videos and free resources on my blog.

Coming soon, I’ll be offering a Live Lifting Logics Q & A on my FB Page so make sure we’re connected on Facebook

www.facebook.com/brentekasmer

Once you connect with me, make sure you introduce yourself to me and the community! 

Can’t wait to see you on the inside!

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TOP 10 Resistance Band Leg Exercises for STRENGTH POWER AGILITY

Top 10 band exercises for legs

Today I’m going to show you the top 10 banded leg exercises or leg exercises using a resistance band. These are things that you can do at home. 

We’re going to activate your quadriceps, hamstrings, and glutes, that way you guys can get that great leg workout using resistant bands. 

In case you guys don’t know, my name is Brent Kasmer. I’ve been doing this a long time, 17 plus years. 

I’m a major gym rat, but I want to make sure that you guys can get a gym workout at home so you don’t need to feel like you’re lost and you can’t do it. 

We’re going to start off with some exercises that will engage your adductors, abductors, glutes, so that way, when you go into your leg exercises, everything’s loosened up, fired up, and ready to go. 

Alright!

Killer Leg Exercises with Resistance Bands

Banded Side Steps

Banded Kickbacks

Band Pull Through

Banded Monster Walk

Resistance Band Squats

Resistance Band Goblet Squat

Step Back Lunge using a Resistance Band

Side to Side Lunges using a Resistance Band

Resistance Band Leg Press

Resistance Band Single Leg Press

CIRCUIT #1

Banded Side Steps

1. Grab the handles of the band. Put your one foot on the band and the other foot on the middle of the band.  

2. Hold your feet close together and keep your shoulder blades back nice and tall.

3. Step driving through your heel to the one side.  

4. Slowly sidestep back to the starting position.

5. Repeat.

Banded Kickbacks

1. Grab the handles of the band hook it up and around your leg. 

2. Put the band through the handle and make a cinch.

3. Bend slightly at the knees and forward at the hips. 

4. Drive through your heel, kicking straight back.

5. Slowly pull the band back and return to the starting position.

6. Repeat.

Band Pull Through

1.  Loop the band around a tree.

2. Step over the band and grab the handles.

3. Walk forward, keeping your elbows stiff while holding the handles between your legs.

4. Drive and squeeze through your hamstrings and glutes.

5. Repeat.

Banded Monster Walk

1. Wrap the band right above your knees.

2. Hold it off to the one side or hold it with both hands and grab the middle part.

3. Keep your knees apart and hold a squat.

4. Walk through and set a distance around 60-80 yards.

5. Do a backward walk to return to your starting position or you can do multiple turns around before going back while keeping those knees out.

6. Repeat.

Resistance Band Squats

1.  Put the band on the ground and step off the band right by the arch of your foot.

2. Bring the band up over your arms like a shoulders up.

3. Sit back onto your heels and squat down. 

4. Repeat.

Resistance Band Goblet Squat

1.  Hold the band in front of you and wrap it around the shins.

2. Move your legs apart until the band is taut and then lower your body into the squat position.

3. Use your core a lot more and do not lean forward into your squat.

4. Repeat.

Step Back Lunge using a Resistance Band

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.

Side to Side Lunges using a Resistance Band

1.  Stand with feet wide apart and step on to the band with your right foot.

2. Step out to the side with your left leg, lunge and take your right hand toward your left foot.

3. Push yourself back to starting position using your right foot and raise your right arm out to the side. 

4. Repeat and then switch sides.

Resistance Band Leg Press

1.  Hook the band on your one foot, other legs down. 

2. Lay down on your back and put the band underneath your body to help hold the resistance. 

3. Hold these bands in between your legs.

4. Pull the bands and drive at a 45 degree angle nice and tight. 

5. Drive through your heel and squeeze at the top for 3 seconds.

6. Bring and squeeze to three seconds back with good control.

7. Repeat. Double the bands to make it twice as hard. 

Resistance Band Single Leg Press

1. Take both bands and hook it on one foot, other legs down.  

2. Kick straight out to full knee extension and squeeze.

3. Push through your heel, tensing those thighs, top part of your leg.

4. Bring and squeeze back with good control. 

5. Repeat.

TOP 10 Resistance Band Leg Exercises For STRENGTH POWER AGILITY 2
TOP 10 Resistance Band Leg Exercises for STRENGTH POWER AGILITY

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. 

Wanna share this because your workout buddy needs some help at home with their workouts too, click the link below to share this with them on facebook!

Every week I post 3-4 new workout videos and free resources on my blog.

Coming soon, I’ll be offering a Live Lifting Logics Q & A on my FB Page so make sure we’re connected on Facebook

www.facebook.com/brentekasmer

Once you connect with me, make sure you introduce yourself to me and the community! 

Can’t wait to see you on the inside!

BK Pointing to the Front 2 1024x1024 1

Resistance Band Strength Training: Build Big Legs at Home

Resistance Band Strength Training Build Big Legs at Home

Today I’m going to show you a strength, upper body workout. 

We’re going to be hitting chest lats, your rhomboids and shoulders, your delts. 

I want to show you how to do this at home with bands. It’s the same work that you would do at a gym. 

Today I’m going to show you a strength, upper body workout. 

We’re going to be hitting chest lats, your rhomboids and shoulders, your delts.

I want to show you how to do this at home with bands. It’s the same work that you would do at a gym.

My name is Brent Kasmer. I’ve been doing this for over 17 years and I can’t wait to show you some of the creativity that you can do from a gym workout to your own living room.

5x5 Strength Workout with Resistance Bands

5 x 5

Chin Up

BB Bench

Box Hop

5 x 5

T-Bar Row

Military Press

Box Hop

CIRCUIT #1​

Chin Up

1. Loop a band around something in your house that can be replaced as a pull up bar and pull it tight.  

2. Lay on your chest and arch your body up. 

3. Slowly arch your body lower, then back up and chin it up. 

4. Keep on pulling up through your elbows while keeping the head position neutral and face forward. 

5. Do 5 reps.

BB Bench

1. Wrap the band behind you make sure they’re centered.

2. Hold the handles in front of you like you are walking forward. 

3. Take a step forward then slowly kneel down.

4. Hold it up and squeeze those muscles before coming back to the starting position. 

5. Do 5 reps.

Box Hop

1. Stand in front of the box with your feet shoulder-width apart.

2. Jump up, bring your knees up then squat.

3. Jump back down, try to land as softly as possible. 

4. Do 5 reps.

CIRCUIT #2

T-Bar Row

1. Hook the bands up around the bottom of your railing, going up to the stairs.

2. Angle your butt back, and just pull it up toward your chest.

3. Squeeze your middle back. Challenge yourself by doing double bands on a great time under tension.

4. Take a step back to your starting position.

5. Do 5 reps.

Military Press

1. Stand on the middle of the band with your feet close together. 

2. Grab the handle bars shoulder level with your palms facing forward.

3. Raise your arms straight overhead until they are fully extended.

4. Slowly lower your arms back to the starting position. 

5. Do 5 reps.

Box Hop​

1. Stand in front of the box with your feet shoulder-width apart.

2. Jump up, bring your knees up then squat.

3. Jump back down, try to land as softly as possible. 

4. Do 5 reps.

Resistance Band Strength Training Build Big Legs at Home
Resistance Band Strength Training Build Big Legs at Home freebie

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. 

Wanna share this because your workout buddy needs some help at home with their workouts too, click the link below to share this with them on facebook!  

Every week I post 3-4 new workout videos and free resources on my blog.

Coming soon, I’ll be offering a Live Lifting Logics Q & A on my FB Page so make sure we’re connected on Facebook

www.facebook.com/brentekasmer

Once you connect with me, make sure you introduce yourself to me and the community! 

Can’t wait to see you on the inside!

BK Pointing to the Front 2 1024x1024 1

Best Resistance Band Chest Workout for Maximum Gains

Best Resistance Band Chest Workout for Maximum Gains

Today I’m going to show you a lower body workout. This is a strength workout that you would typically do in the gym. 

I’m going to show you how to do it at home using bands or random stuff that you have in your house. But I’m going to show you how to do it in a strategic way using tempo. 

So tempo time under tension or TUT is going to be how you’re going to make this into a strength-based program.

We will be hitting quads, hamstrings, calves, and abs in this workout. 

My name is Brent Kasmer, and I’ve been doing this for 17 plus years now, and I just want to show you some of the creativity that I will take from the gym to the house. 

All right. Keep going. 

30 Minute Butt and Thighs Burnout With Mini Band Workout 🔥Burn 300 Calories! 🔥

5 x 5

Weighted Step Ups

Banded Deadlifts

Modified Burpees

5 x 5

Weighted Calf Raises

Sit Up

Modified Burpees

CIRCUIT #1

Weighted Step Ups

1. Loop the band on something sturdy. Make sure it is at the same height of your face.

2. Grab the band and get yourself in front of the box.

3. Stand on the band in the middle and start making step up on your foot.

4. Press through your heels as you straighten you leg.

5. Lean your body forward as you extend your lower leg out and squeeze your glutes.

6. Do 5 reps.

Banded Deadlifts

1.  Step in the middle of the band, and wrap it around your foot.

2. Grab the handles and keep your chest up.

3. Slowly bend your knees and drive your hips back but NOT lower than your knees.

4. Drive and squeeze through your hamstrings. Double up your bands to give you that extra resistance.

5. Do 15 reps.

Modified Burpees

1.  Lay your band on the floor and stand to one side of it.

2. Hands down to the floor then jump your feet back.

3. Jump your feet back in and then jump up. The higher up, the easier; the lower the harder. 

4. Do 15 reps.

CIRCUIT #2

Weighted Calf Raises

1.  Wrap the band around the balls of your feet.

2. Stretch out your calves to make that actual calf movement.

3. Push your feet forward against the resistance of the band. 

4. Point your toes back and squeeze those calf muscles.

5. Do 10 reps.

Sit Up

1.  Hook both ends of the band to one handle, and grab the handle with both hands.

2. Position your arms in front of your body with your hands in tight to your chest. 

3. Twist your upper body away from the tension.

4. Do 15 reps.

Modified Burpees​

1.  Lay your band on the floor and stand to one side of it.

2. Hands down to the floor then jump your feet back.

3. Jump your feet back in and then jump up. The higher up, the easier; the lower the harder. 

4. Do 15 reps.

Best Resistance Band Chest Workout for Maximum Gains
Best Resistance Band Chest Workout for Maximum Gains freebie

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. 

Wanna share this because your workout buddy needs some help at home with their workouts too, click the link below to share this with them on facebook!

Every week I post 3-4 new workout videos and free resources on my blog.

Coming soon, I’ll be offering a Live Lifting Logics Q & A on my FB Page so make sure we’re connected on Facebook

www.facebook.com/brentekasmer

Once you connect with me, make sure you introduce yourself to me and the community! 

Can’t wait to see you on the inside!

BK Pointing to the Front 2 1024x1024 1

Best Hypertrophy Leg Workout for Lifters Using Bands

Best Hypertrophy Leg Workout|

Today’s Episode of Brent Kasmer PT TV, I am modifying a gym workout normally using gym equipment and instead training you using resistance bands.  

Resistance bands are perfect for athletes looking to take their training to the next level without having to join the thousands rep club using just bodyweight. 

And every exercise you can do at the gym, can also be done at home. 

However, if you’re used to lifting weights having a resistance band at home will be required. 

They allow you to add as much resistance or more when performing each exercise allowing you to gain strength and muscle. They also aid you to avoid injury by not overtraining. 

So today, I am going show you how you can modify each and every exercise to get a good solid workout at home and in less than 30 minutes. 

Hypertrophy LEG Workout - Best Hypertrophy LEG Workout for Lifters Using Bands

4 x 15 

Resistance Band Leg Press

Resistance Band Squats

Step Back Lunge

3 x 15

Band Pull Through

Banded Deadlifts

Banded Hamstring Curls

3 x 10

Weighted Calf Raises

Suitcase Crunch

Twist

HYPERTROPHY LEG WORKOUT:

HYPERTROPHY LEG WORKOUT Exercise #1:

Resistance Band Leg Press

1.  Hook the band on your foot. Lay down and put the band underneath your body to help hold the resistance. 

2. Go put your foot in the handle, or if you feel like it’s gonna slip off, put it through the handle and turn it into a slip knot so that way it cinches tight on your foot. 

3. Hold this resistance in about a 45 degree angle nice and tight. 

4. Drive through your heel just like you would on the leg press.  Squeeze at the top, bring it back with good control.

5. Double the bands to make it twice as hard.

6. Do 15 reps then switch your feet around.

HYPERTROPHY LEG WORKOUT Exercise #2:

Resistance Band Squats

1.  Step off the band right in the middle.

2. Bring the band up and over the head, resting it on the shoulders.

3. Sit back onto your heels and squat down. Change your resistance by stretching the bands out further.

4. Do 15 reps.

HYPERTROPHY LEG WORKOUT Exercise #3:

Step Back Lunge

1.  Step on the band with the front foot, behind your shoulders, and around in front of your neck.

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. Challenge yourself by grabbing harder on the band and make the resistance tighter on your quad.

4. Do 15 reps and switch your feet.

HYPERTROPHY LEG WORKOUT:

Circuit #2

HYPERTROPHY LEG WORKOUT Exercise #1:

Band Pull Through

1.  Loop the band around a post.

2. Step over the band and grab the handles.

3. Walk forward, keeping your elbows stiff while holding the handles between your legs.

4. Drive and squeeze through your hamstrings and glutes.

5. Do 15 reps.

HYPERTROPHY LEG WORKOUT Exercise #2:

Banded Deadlifts

1.  Step in the middle of the band, and wrap it around your foot.

2. Grab the handles and keep your chest up.

3. Slowly bend your knees and drive your hips back but NOT lower than your knees.

4. Drive and squeeze through your hamstrings. Double up your bands to give you that extra resistance.

5. Do 15 reps.

HYPERTROPHY LEG WORKOUT Exercise #3:

Banded Hamstring Curls

1.  Hook the band on a post or a fence post.

2. Put your heel in the actual handle itself. If you can, put your toes over top of the actual band, and use a chair for some support.

3. Bend the right knee to curl your heel towards your buttocks.

4. Keep the thighs and knees squeezed together.

5. Double the bands to make it twice as hard.

6. Do 15 reps then switch your legs.

HYPERTROPHY LEG WORKOUT:

Circuit #3

HYPERTROPHY LEG WORKOUT Exercise #1:

Weighted Calf Raises

1.  Wrap the band around the balls of your feet.

2. Stretch out your calves to make that actual calf movement.

3. Push your feet forward against the resistance of the band. 

4. Point your toes back and squeeze those calf muscles.

5. Do 10 reps.

HYPERTROPHY LEG WORKOUT Exercise #2:

Suitcase Crunch

1.  Lay down on the floor with your knees bent.

2. Grab the band and cropped it up behind your head.

3. Squeeze your abs and raise your shoulders off the floor.

4. Slowly bring your knees towards your chest.

5. Do 10 reps.

HYPERTROPHY LEG WORKOUT Exercise #3:

Twist

1.  Hook both ends of the band to one handle, and grab the handle with both hands.

2. Position your arms in front of your body with your hands in tight to your chest. 

3. Twist your upper body away from the tension.

4. Do 15 reps.

Best Leg Hypertrophy Workout for Lifters Using Bands 1
Best Leg Hypertrophy Workout for Lifters Using Bands freebie

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. 

Wanna share this because your workout buddy needs some help at home with their workouts too, click the link below to share this with them on facebook!


Every week I post 3-4 new workout videos and free resources on my blog.

Coming soon, I’ll be offering a Live Lifting Logics Q & A on my FB Page so make sure we’re connected on Facebook

www.facebook.com/brentekasmer

Once you connect with me, make sure you introduce yourself to me and the community! 

Can’t wait to see you on the inside!

BK Pointing to the Front 2 1024x1024 1

Resistance Band Chest Workout At Home For Tight Toned Muscles

Chest workout resistance band

Today I’m going to show you a resistance band upper body workout. 

This includes chest, lats, rhomboids, and shoulders. 

So we’re going to be doing some rear delt flys, some biceps and triceps. 

In case you don’t know who I am, I’m Brent Kasmer. 

I’ve been doing this for over 17 years. 

And whether you’re on vacation or stuck at home, I want to make sure that you feel like you can get a great upper body workout, just like you would in a gym setting at home using resistance bands. 

So let’s go ahead and get started!

Best Resistance Band Exercises for Chest

3 x 10

Banded Pull Downs

Weighted Chest Dips

Banded PullOver

3 x 10

Resistance Band Chest Fly

Banded Rows

Modified Burpees

3 x 10

Banded Reverse Pec Dec Fly

Banded Bicep Curl

Close Grip Bench Press with Bands

Circuit #1​

Banded Pull Downs

1. Grab the band with your palms facing away from your body, and your hands shoulder-width apart.

2. Stick your foot in the actual handles while keeping your shoulders down and do a pull up until you hit that peak contraction on the muscle or when the bands are actually at the hardest point.

3. Pause, then slowly back up, lower yourself to the starting position.

4. Do 10 reps.

Weighted Chest Dips

1. Position your hands on the band with a neutral grip.

2. Unlock the elbows and slowly lower your body until the forearms are almost parallel with the floor. The slower you do it, the harder it is.

3. Go back to the starting position by pushing through the palms.

4. Do 10 reps.

Banded PullOver

1. Grab those same bands and lay down on your back.

2. Slightly bent your elbows with the band over and beyond your head until shoulders are fully flexed or upper arms are approximately parallel to torso.

3. Do 10 reps.

Circuit #2

Resistance Band Chest Fly

1. Stand with feet shoulder width apart with your hands straight out to your sides.

2. Slightly bend in your elbows and wrap around the tree just like a big hug.

3. Pause and slowly release your arms back out to your sides.

4. Do 10 reps.

Banded Rows

1. Stand with your feet and place the band under your one foot. 

2. Grab the ends of the band in your one hand next to your leg and bend forward from the hips. Don’t let your hips drop lay on the ground.

3. Drive your elbow back, keeping it alongside your body.

4. Do 10 reps before switching sides.

Modified Burpees

1. Lay your band on the floor and stand to one side of it. 

2. Squat down, kick your feet back and pump it up.

3. Do 10 reps.

Circuit #3

Banded Reverse Pec Dec Fly

1. Stand on top of the middle of the band. 

2. Hold the bands up, keeping the bands on their own sides or you can even criss cross the bands.

3. Keeping your back flat, pull your hands into a narrow grip and then straight out with them.

4. Do 10 reps.

Band Bicep Curl

1. Step one foot forward and other foot behind.

2. Keep those elbows in front of you and slowly curl hands up to shoulders.

3. Squeeze your biceps and try to roll your shoulders into it while keeping your wrists raised nice and straight.

4. Do 10 reps.

Banded Bicep Curl

1. Stand on a band with your other foot at front, toes pointed slightly out. 

2. Take your both hands on the handle and push it overhead while keeping a slight bend in the elbow.

3. Slowly lower your hands behind your head using only the forearms.

4. Push the handles back up, focusing the tension in the triceps. Make it tighter by standing closer to the handle that you’re using.

5. Do 10 reps.

Resistance Band Chest Workout At Home For Tight Toned Muscles
Resistance Band Chest Workout At Home For Tight Toned Muscles 1

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. 

Wanna share this because your workout buddy needs some help at home with their workouts too, click the link below to share this with them on facebook!  

Every week I post 3-4 new workout videos and free resources on my blog.

Coming soon, I’ll be offering a Live Lifting Logics Q & A on my FB Page so make sure we’re connected on Facebook

www.facebook.com/brentekasmer

Once you connect with me, make sure you introduce yourself to me and the community! 

Can’t wait to see you on the inside!

BK Pointing to the Front 2 1024x1024 1

Lower Body Resistance Band Home Workout for Tight Toned Legs

Lower Body Resistance Band Home Workout for Tight Toned Legs

Today I’m going to show you a lower body resistance band workout. 

This is a workout you can do at home in under 30 minutes without skipping a beat. 

So if you’re tied up and can’t get to the gym, you can get a great workout instead at your house. 

I’m a gym rat by nature! 

And I’m passionate about helping busy entrepreneurs get their workouts done in under 30 minutes or less (ONLY 3 TIMES PER WEEK) despite their busy schedules. 

And I do all of that despite your goals, location, fitness level, injuries/ailments, etc. I love being challenged to still deliver you with the perfect workout!

So I want you to feel just as comfortable at home, as you do at the gym. 

In this workout, we’re gonna hit our quads, hamstrings, calves, abs, and obliques. 

My name is Brent Kasmer. 

I’ve been doing this for around 17 plus years, and I want to make sure that you can get a good solid workout in without causing yourself injury while on vacation or stuck at home! 

Click on the “Lower Body Resistance Band Workout for Tight Toned Legs” below so that I can walk you through the entire resistance band at home workout!

Legs And Core Resistance Band Workout - Torch your Butt, Thighs, and Abs

3 x 15

Resistance Band Leg Press

Banded Hamstring Curls

Side Jack Knife

3 x 15

Single Leg Split Squat

Band Pull Through

Side Bend Exercise

3 x 15

Calf

Banded Pallof Press

Modified Burpees

Circuit #1

Resistance Band Leg Press

1.  Hook the band on your foot. Lay down and put the band underneath your body to help hold the resistance. 

2. Go put your foot in the handle, or if you feel like it’s gonna slip off, put it through the handle and turn it into a slip knot so that way it cinches tight on your foot. 

3. Hold this resistance in about a 45 degree angle nice and tight. 

4. Drive through your heel just like you would on the leg press.  Squeeze at the top, bring it back with good control.

5. Double the bands to make it twice as hard.

6. Do 15 reps then switch your feet around.

Banded Hamstring Curls

1.  Hook the band on a post or a fence post.

2. Put your heel in the actual handle itself. If you can, put your toes over top of the actual band, and use a chair for some support.

3. Bend the right knee to curl your heel towards your buttocks.

4. Keep the thighs and knees squeezed together.

5. Double the bands to make it twice as hard.

6. Do 15 reps then switch your legs.

Side Jack Knife

1.  Lay on your side with one leg on top of your other leg

2. Have your feet out a little bit of an angle with your butt cheek on the ground.

3. Come up towards your foot and contract your obliques.

4. Keep the thighs and knees squeezed together.

5. Do 15 reps on one side before swapping.

Circuit #2

Single Leg Split Squat

1.  Take a barstool or a chair and put your ball feet up or elevate it not higher than your head.

2. Take the band and put it up over your shoulders.

3. Put your foot up, hold it up and push through the heel. The farther you get away from those bands, the harder it is. 

4. Do 15 reps then switch to the other arm.

Band Pull Through

1.  Loop the band around a post.

2. Step over the band and grab the handles.

3. Walk forward, keeping your elbows stiff while holding the handles between your legs.

4. Drive and squeeze through your hamstrings and glutes.

5. Do 15 reps.

Side Bend Exercise

1.  Take both of those handles and walk out in a nice wide stance.

2. Reach towards the opposite side and crunch your oblique on this side away from the band.

3. Reach straight across, crunching that oblique. Try not to twist.

4. Do 15 reps then switch to the other arm.

Circuit #3

Calf

1.  Wrap the band around the balls of your feet.

2. Stretch out your calves to make that actual calf movement.

3. Push your feet forward against the resistance of the band. 

4. Point your toes back and squeeze those calf muscles.

5. Do 15 reps.

Banded Pallof Press

1.  In a wide standing position, attach the band handle to a post at chest height.

2. Hold the handle and punch straight out. As you get that band away from the side, it is pulling hard the other side of your oblique.

3. Press the handle straight out and add the twist.

4. Do 15 reps.

Modified Burpees

1.  Lay your band on the floor and stand to one side of it.

2. Hands down to the floor then jump your feet back.

3. Jump your feet back in and then jump up. The higher up, the easier; the lower the harder. 

4. Do 15 reps.

Lower Body Resistance Band Home Workout for Tight Toned Legs 1
Lower Body Resistance Band Home Workout for Tight Toned Legs

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. 

Wanna share this because your workout buddy needs some help at home with their workouts too, click the link below to share this with them on facebook!  

Every week I post 3-4 new workout videos and free resources on my blog.

Coming soon, I’ll be offering a Live Lifting Logics Q & A on my FB Page so make sure we’re connected on Facebook

www.facebook.com/brentekasmer

Once you connect with me, make sure you introduce yourself to me and the community! 

Can’t wait to see you on the inside!

BK Pointing to the Front 2 1024x1024 1

Upper Body Band Workout at Home for a Tight Sexy Chest

How to Get Upper Body Band Workout

Today I’m going to show you how to get a great upper body band workout at home using a resistance band.

We’re gonna be hitting chest, lats, rhomboids, deltoids, biceps, triceps and abs. 

I don’t even think I missed anything…

This is going to be a great workout for you, despite being at home. 

Using these videos I always want you to feel like you can get a great workout no matter the circumstances. 

And if you feel you need modifications or have questions CLICK LIKE to the right of this post to connect with me on social, so that I can get them answered! 

If you don’t know who I am, my name is Brent Kasmer. I’ve been doing this for over 17 years now. 

And usually once my clients start with me, they never want to stop. 

My clients say, I’ve got a knack for creating strong solid relationships because I care…

and I love being challenged to develop the perfect workout programs, despite age or pre-existing injuries and ailments. 

I promise you, if you’ve got a strong mindset we can work through them as long as you let me know what you need. 

And I just want to give you some great tips to feel like you’re not missing a beat at home or on vacation right now.

20 MINUTE UPPER BODY BAND WORKOUT AT HOME

3 x 15

Resistance Band Lat Pulldown

Resistance Band Chest Press

Side Plank Hip Raise

3 x 15

Resistance Band Rows

Resistance Band Chest Press

Sit Up

3 x 15

Arnold Shoulder Press with Resistance Bands

Band Skull Crusher

Resistance Band Bicep Curls

UPPER BODY BAND WORKOUT Circuit #1​

Resistance Band Lat Pulldown

The first Upper Body Band workout in circuit 1 is Resistance Band Lat Pulldown.

1. Grab the bands with your palms facing out and down. 

2. Kneel back down, flat back with your hands up over your head. 

3. Lean back and pull your hands down and out to shoulder height, and then let them back up.

4. Do 15 reps. Step in to get readjusted.

Resistance Band Chest Press

The second Upper Body Band workout in circuit 1 is Resistance Band Chest Press.

1.  Lay down and grab the handles of the band in each hand with elbows bent at 90 degrees and elbows at shoulder height. 

2. Make sure you’d be pressing up off your chest like in a standard chest press exercise.

3. Press forward with abdominal muscles tight then slowly bend arms back to the start position. 

4. Offset your legs to give yourself a better stance going forward.

5. Do 15 reps.

Side Plank Hip Raise

The third Upper Body Band workout in circuit 1 is Side Plank Hip Raise.

1.  Lay down and rest on your right side by leaning on you forearm. 

2. Hook your foot over and rise up with your hips off the ground crunching that oblique.

3. Now slowly lower your hips towards the ground. 

4. Do 15 reps then switch to the other side.

UPPER BODY BAND WORKOUT CIRCUIT CIRCUIT #2

Resistance Band Rows

The first Upper Body Band workout in circuit 2 is Resistance Band Rows.

1.  Loop the band around the tree and grab the handles like holding a bar. 

2. Pull the handles back, squeezing your back nice and tight. 

3. Pull those handles until they are next to your side and elbows are behind you then slowly release.

4. Do 15 reps.

Resistance Band Chest Press

The second Upper Body Band workout in circuit 2 is 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.

Sit Up

The third Upper Body Band workout in circuit 2 is Sit ups.

1.  Hook both ends of the band to one handle, and grab the handle with both hands.

2. Position your arms in front of your body with your hands in tight to your chest. 

3. Twist your upper body away from the tension.

4. Do 15 reps.

UPPER BODY BAND WORKOUT CIRCUIT #3

Arnold Shoulder Press with Resistance Bands

The first Upper Body Band workout in circuit 3 is Arnold Shoulder Press with resistance bands.

1.  Stand on the band, hold the handles with arms bent and palms are facing you.

2. Spread your arms to each side laterally, then press your arms up. 

3. Rotate your hands on the way up with your palms facing forward.

4. Do 15 reps.

Band Skull Crusher

The second Upper Body Band workout in circuit 3 is Band Skull Crusher.

1.  Hook the band around the tree.

2. One foot forward, bands come towards the back of your head and towards the skull.

3. Keeping those elbows in tight, reach your band overhead and pull it apart with your hands.

4. Straighten out your arms and walk forward one step if you need more resistance.

5. Do 15 reps.

Resistance Band Bicep Curls

The third Upper Body Band workout in circuit 3 is Resistance band Bicep Curls.

1.  Stand with both feet on the band and grab the handles with palms facing forward.

2. Slowly curl your hands up, squeezing your biceps and keeping those elbows high.

3. Slowly release your arms back down to starting position, keeping your wrist nice and straight, squeezing those handles.

4. Do 15 reps.

Week 14 At Home Band Workouts
0001

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. 

Wanna share this because your workout buddy needs some help at home with their workouts too, click the link below to share this with them on facebook!  

Every week I post 3-4 new workout videos and free resources on my blog.

Coming soon, I’ll be offering a Live Lifting Logics Q & A on my FB Page so make sure we’re connected on Facebook

www.facebook.com/brentekasmer

Once you connect with me, make sure you introduce yourself to me and the community! 

Can’t wait to see you on the inside!

BK Pointing to the Front 2

Best Resistance Band Chest Workout at Home

Resistance Band Chest Workout at Home

BAND CHEST WORKOUT - BEST RESISTANCE BAND CHEST WORKOUT AT HOME

In this episode, I take one of the best chest and back hypertrophy workouts from the gym & modify it into a resistance band chest workout at home.


This is an upper body resistance band workout using chest exercises that you can do at home.


Worried you’re not going to be able to lift at home or while on vacation? 


Don’t believe you can keep or increase your gains… especially for your chest, back, rhomboids, deltoids, biceps and triceps?


In this episode, I show resistance band training techniques for resistance band chest flys, chest press, lat pulldowns, rows, and face pulls.

 

BAND CHEST WORKOUT - BEST RESISTANCE BAND CHEST WORKOUT AT HOME

These movements are to replace the cable chest flys, chest dips, cable pullovers, lat pulldowns, cable rows, front raises and preacher curls that you would normally do at the gym. 


The best part is you’ll be able to use the resistance bands to add the amount of resistance necessary to tire your muscles to failure for each exercise.


This will allow you to get a solid workout at home and in less time.


And we have to adapt to our current situation to keep our mindset, work, family and overall life well balanced.


I am so grateful right now that I have my own training studio, so that I can make sure to show you how you can still get a good solid workout at home.


Click on the video below to see how I modified my chest and back workout from a gym to an at home workout to be able to lift to failure using resistance bands.


And make sure to download the freebie resource, so you can print it out and start to better understand what modifications can be made for each and every exercise that you would have normally done at the gym!

BAND CHEST WORKOUT - BEST RESISTANCE BAND CHEST WORKOUT AT HOME

BAND CHEST WORKOUT - BEST RESISTANCE BAND CHEST WORKOUT AT HOME

Using my Accelerate PT Method, I combine resistance and compound joint movements that work several muscle groups simultaneously, to get you maximum results in minimum time.

This method is one of the core elements of my 7-Figure Body Blueprint, where I use the 80/20 principle to help you automate 80% of your diet and fitness for massive results in only 3 hours weekly.

The program uses cutting edge systems no other “gurus” are teaching to match your mindset and body to your 7-figure business with automation and minimal effort. 

Best Resistance Band Chest Workout at Home freebie

Using my Accelerate PT Method, I combine resistance and compound joint movements that work several muscle groups simultaneously, to get you maximum results in minimum time. 


This method is one of the core elements of my 7-Figure Body Blueprint, where I use the 80/20 principle to help you automate 80% of your diet and fitness for massive results in only 3 hours weekly.


The program uses cutting edge systems no other “gurus” are teaching to match your mindset and body to your 7-figure business with automation and minimal effort. 

BAND CHEST WORKOUT - BEST RESISTANCE BAND CHEST WORKOUT AT HOME

At the gym, my chest and back hypertrophy workout for myself and my clients this week would have included:

Chest Workout Wk 13 DAY 2

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. 


Wanna share this because your workout buddy needs some help at home with their workouts too, click the link below to share this with them on facebook!   

Facebook

Every week I post 3-4 new workout videos and free resources on my blog.

Coming soon, I’ll be offering a Live Lifting Logics Q & A on my FB Page so make sure we’re connected on Facebook

www.facebook.com/brentekasmer

Once you connect with me, make sure you introduce yourself to me and the community! 

Can’t wait to see you on the inside!

BK Pointing to the Front 2 1024x1024 1

The Six Worst Things You Can Have For Breakfast

Breakfast is the most important meal of the day. Not only is it when you get the nutrients to power you through your busy schedule, but eating a healthy breakfast can set a healthy tone for the rest of the day. Not all breakfast foods are healthy though, some can be really bad for you. Here are some foods our nutritionists recommend you avoid putting on your breakfast plate and some healthy options to eat instead:

 

1. Nothing

The worst thing you can do for your body and metabolism is to skip breakfast. Even if you just grab something light, it is better than not eating at all.

2. Fancy Coffee Drinks

Sure a caramel macchiato with extra whip sounds delicious, but starting your day off with the one two punch of sugar and caffeine will set you up for a rough time ahead. You may enjoy the flavor but by mid-morning you may experience an energy-sucking crash that can derail your day. Opt instead for a flavorful herbal tea.

3. Sweetened Fruity Yogurt

You would be surprised at the amount of sugar in most yogurts. Even when you grab a healthy greek yogurt they can be loaded with added sugars. Instead get pain greek yogurt and add your own fruits. You’ll get the same great taste without risking a mid-morning sugar crash.

4. Granola

Granola is another food that is loaded with sugars. Even yogurts with the healthiest ingredients may still have a ton of added sugar. For the same crunch and flavor, grab a trail mix instead. Pro-tip: Head to the bulk aisle of the grocery store and customize your own breakfast trail mix with your favorite dried fruits, nuts, and seeds.

5. Pastries

Doughnuts, danishes, and strudels are delicious with a cup of coffee, but they are terrible to eat for breakfast. Not only are they loaded with sugars, they are also full of simple carbs. The combination does not give you the sustained energy you need to get you through the day. Make a bowl of steel cut oats instead. They’ll give you a similar flavor but are loaded with protein and complex carbs to get you through the day.

6. Fruit Juice

Orange juice is a classic part of American breakfast. Unless you are making your own fresh-squeezed orange juice, you should steer clear. The stuff you buy at the store is usually flavor with artificial flavoring and syrups and sweeteners. Instead of drinking the juice, grab the fruit you are craving. Not only will you avoid the sugar, but you’ll also get all the extra nutrients like fiber.

When you work with an Everlasting Changes trainer, you are also getting a nutritional coach. That way you can be sure that both your diet and your exercise routine are helping you reach your goals. To learn more about what foods to avoid and what to eat give us a call.

Call us now for 3 risk-free, complimentary sessions. We include a 30-day guarantee on all of our packages.

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