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20 Minute Total Body Resistance Band Workout for Beginners

Take your workout outdoors and enjoy the sunshine and warm weather. Ramp up your summer fitness with this 20-minute full body strength workout utilizing bodyweight and a resistance band.

20 Minute Total Body Resistance Band Workout for Beginners
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    WORKOUT:

     

    OVERVIEW:

    Take your workout outdoors and enjoy the sunshine and warm weather. Ramp up your summer fitness with this 20-minute full body strength workout utilizing bodyweight and a resistance band. This efficient workout will leave you feeling invigorated and refreshed. Enjoy nature while getting stronger.

     

    WORKOUT DETAILS

    WARMUP – LUNGE CIRCUIT
    - Warmup: Knee Hug + Reverse Lunge
    - Warmup: Ankle Grab + Forward Lunge
    - Warmup: Figure 4 + Side Lunge
    - Warmup: Shoulder Circles + Band Resistance x10
    - Warmup: Band Pull Aparts x10

    LOWER BODY STRENGTH – SET 1
    - Set 1: Split Squats (Right Leg) x5
    - Set 1: Iso Hold (Right Leg) – 10 seconds
    - Set 1: Split Squats (Right Leg) x5
    - Set 1: Split Squats (Left Leg) x5
    - Set 1: Iso Hold (Left Leg) – 10 seconds
    - Set 1: Split Squats (Left Leg) x5
    - Set 1: Single Leg RDL (Left Leg) x5
    - Set 1: Single Leg RDL Hold (Left Leg) – 5 seconds
    - Set 1: Single Leg RDL (Left Leg) x5
    - Set 1: Single Leg RDL (Right Leg) x5
    - Set 1: Single Leg RDL Hold (Right Leg) – 5 seconds
    - Set 1: Single Leg RDL (Right Leg) x5

    LOWER BODY STRENGTH – SET 2
    - Set 2: Split Squats (Right Leg) x5
    - Set 2: Iso Hold (Right Leg) – 10 seconds
    - Set 2: Split Squats (Right Leg) x5
    - Set 2: Split Squats (Left Leg) x5
    - Set 2: Iso Hold (Left Leg) – 10 seconds
    - Set 2: Split Squats (Left Leg) x5
    - Set 2: Single Leg RDL (Right Leg) x5
    - Set 2: Single Leg RDL Hold (Right Leg) – 5 seconds
    - Set 2: Single Leg RDL (Right Leg) x5
    - Set 2: Single Leg RDL (Left Leg) x5
    - Set 2: Single Leg RDL Hold (Left Leg) – 5 seconds
    - Set 2: Single Leg RDL (Left Leg) x5

    UPPER BODY BAND RESISTANCE CIRCUIT – SET 1
    - Set 1: Split Stance Rows (Right) x10
    - Set 1: Split Stance Rows (Left) x10
    - Set 1: Split Stance Press Demonstration
    - Set 1: Split Stance Press (Right) x10
    - Set 1: Split Stance Press (Left) x10

    UPPER BODY BAND RESISTANCE CIRCUIT – SET 2
    - Set 2: Split Stance Rows (Right) x10
    - Set 2: Split Stance Rows (Left) x10
    - Set 2: Split Stance Press (Right) x10
    - Set 2: Split Stance Press (Left) x10

    UPPER BODY ANTI-ROTATION PRESS
    - Band Anti-Rotation Press Demonstration
    - Set 1: Band Anti-Rotation Press (Right) x15
    - Set 1: Band Anti-Rotation Press (Left) x15
    - Set 2: Band Anti-Rotation Press (Right) x15
    - Set 2: Band Anti-Rotation Press (Left) x15

    END WORKOUT

     

    Recommended Products

    Mini Stepper

    Versa Stepper w/ Wide Non-Slip Pedals

    Total Body Exercise Stepper

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