30-Minute Resistance Band Workout

How to Do a Banded Side-to-Side Squats

1. Place the resistance band at your ankles, approximately six inches above the knees. Stand with your feet slightly wider than your hips to create tension across the band.
2. Step your right foot out, stretching the band as far as you can.
3. As you step out, sit back into a squat, lowering your hips parallel to knees. Drop your hips down, weight in heels, chest up.
4. Hold this squat position for a second, then drive through your heels and step back to center to return to a standing position.

How to Do a Push Up and Plank Toe Tap

1. Place the resistance band six inches above your ankles. Start in high plank position with your shoulders stacked over your wrists; hands shoulder width apart. Pull your kneecaps up towards your belly and push your heels towards the wall behind you.
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides, keep elbows tight to the body).
4. Once at the bottom of your push up, exhale as you push back up into high plank position (top of your push up position).
5. Perform one toe taps, tapping the left toe out to the edge of your mat as you create tension across the resistance band.
6. Pull the left toe back in to center to the starting position in high plank and repeat the push up.

Modification: Perform a resistance band chest press into a toe tap from a standing position.

How to Do a Staggered Squat

1. Stand with feet hip-width apart, knees slightly bent. Option to place a resistance band six inches above your ankles.
2. Stagger your feet, so your right leg is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back left toe.
3. Maintain a staggered stance as you perform a banded squat, lowering down into a squat position until hips are parallel with your knees. In this variation, lower down on a two-count to increase time under tension. Drive your knees out toward your outer three toes.
4. Drive through your front left heel to stand tall, squeezing your glutes and repeat.

How to Do a Kneeling Concentration Curl

1. Start in a half kneeling position, left knee on the mat with toes of left foot tucked under and right foot on the mat. Bring your right foot out towards your right side and loop the resistance band around the arch of your right foot and your right hand.
2. Slightly hinge forward at the hips and press your right elbow into the inside of your right thigh. Then curl your right palm up towards your right shoulder. Performing a single arm concentration curl.
3. Control the tension on the band as you lower your right hand back down to the starting position.
4. Stay on the right arm for the timed interval. Switch sides for the second set.

Modification: Perform standing bicep curls holding each end of a resistance band, pulling the band to generate tension across the band.

How to Do a Lateral Lunge with Knee Drive + Banded Overhead Press

1. Stand with your feet under your hips and hold each end of a resistance band, pulling the band to generate tension across the band.
2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single-leg squat with your right leg while your left leg remains straight. Knees and toes are pointing forward.
3. Then, drive off your right foot to reverse the movement, exploding up to center. Drive your right knee up, forming a 90-degree angle. Balance on your left foot.
4. As you hold the knee drive position, perform a controlled overhead press by pulling the band wider overhead, engaging your shoulders and upper back.
5. Bring your arms back to neutral overhead position with tension still on the band.
6. Repeat, stepping out with your right foot to perform another lateral lunge.

How to Do a Face Pulls

1. Start standing with your feet shoulder-width apart, core engaged. Hold each end of a resistance band, pulling the band to generate tension across the band.
2. Hold the band directly overhead, keeping a soft bend in the elbows. Palms are facing out.
3. Squeeze your shoulder blades together and slowly pull the band toward your chest.
4. Pause for a moment and return to the starting position, sending the arms back overhead. Focus on your form, squeezing the shoulder blades together as you pull the band towards your face.

How to Do a Clamshell Lift Offs

1. Place the band about six inches above your knees.
2. Lie on your right side, with legs stacked and knees bent at a 45-degree angle, soles of the feet to touch.
3. Rest on the forearm of the lower arm, shoulder stacked over elbow.
4. Exhale to engage the core and stabilize your spine and pelvic floor.
5. Keeping your feet touching, use your outer glutes and hips to lift your resting hip off the floor. As you lift your hips off the ground, open your legs, raising your upper knee as high as you can without shifting your hips or pelvis.
6. At the top of the open clamshell, kick your top leg straight out. Pause and hold at the top of the movement for a moment. Then return to the starting position, switching sides on the next set.

Modification: Perform a standing fire hydrant with the resistance band six inches above your knees.

FAQs