HOME WORKOUTS - RESISTANCE BANDS
We have Pre-Built you 8 workouts for you to use and follow. If you click on the tile, then a downloadable PDF will open in a separate window for you to use for your workout.
EXERCISE LIBRARY
We want you to train safely and effectively, therefore we have provided an exercise library below for you to use and reference.
Warm Up
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Exercise: Burpee
Length: Work for required reps, rest 60 secs
Rounds: 5
Level: Beginner - 5 repetitions
Level: Intermediate - 10 repetitions
Level: Advanced - 15 repetitions
Coaching Notes:
1. Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.
2. Jump both feet back so that you’re now in a plank position.
3.Drop to a push-up—your chest should touch the floor.
4. Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all
5. Jump the feet back in toward the hands.
6. Jump into the air, reach your arms straight overhead
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Exercise: High knees - Fast
Length: Work for required reps, rest 60 secs
Rounds: 5
Level: Beginner - 10 repetitions
Level: Intermediate - 15 repetitions
Level: Advanced - 20 repetitions
Coaching Notes:
1. Stand with your feet hip-width apart.
2. Lift up your left knee to your chest.
3. Switch to lift your right knee to your chest.
4. Continue the movement, alternating legs and moving at a sprinting or running pace.
5. Repeat for required repetitions
6. Remember to breathe
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Exercise: Jumping Jacks
Length: Work for required reps, rest 60 secs
Rounds: 5
Level: Beginner - 10 repetitions
Level: Intermediate - 15 repetitions
Level: Advanced - 20 repetitions
Coaching Notes:
1. To perform jumping jacks, stand up straight with your shoulders back and your pelvis relaxed.
2. Hold your arms at your side with your feet shoulder-width apart
3. Then jump, spreading your legs slightly and extending your arms over your head.
4. As you land, bring your arms back down to your sides.
5. Repeat accordingly for the required repetitions
6. Remember to breathe, don’t hold your breath
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Exercise: High knees - Slow
Length: Work for required reps, rest 60 secs
Rounds: 5
Level: Beginner - 10 repetitions
Level: Intermediate - 15 repetitions
Level: Advanced - 20 repetitions
Coaching Notes:
1. Stand with your feet hip-width apart.
2. Lift up your left knee to your chest.
3. Switch to lift your right knee to your chest.
4. Continue the movement, alternating legs and moving at a walking pace.
5. Repeat for required repetitions
6. Remember to breathe
Lower Body
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Exercise: Resistance Band - Walking Laterals
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Step onto the resistance bands at hip width apart.
2. Cross the band/handles over to create an X or figure 8.
3. Apply tension by pulling the bands upwards.
4. Choose a leg to start on, then take this leg and move it horizontally AWAY from you, taking a small step.
5. Repeat the same motion back to the start.
6. Moving the legs in abduction (away from your body) will activate glutes.
7. Repeat for the chosen repetitions.
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Exercise: Resistance Band - Good Morning
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Stand with your feet hip width to shoulder width apart on the middle of your resistance bands.
2. Hold the handles in each hand with palms facing your body.
3. From here we need to create your start position, so hinge from the hips, keep spine neutral and no flexing or curving here.
4. Keep chin “neutral”, so what we mean here is no looking up or down.
5. Focus now on the hips extending to bring you upright, then the hips flexing to bring you back to the start position.
6. Repeat for chosen repetitions.
Back
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Exercise: Resistance Band - Standing Row
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Stand with your feet hip width or shoulder width apart on the middle of your resistance bands.
2. Hold the handles in each hand with palms facing your body.
3. Lean over from the hips to create a 45 degree angle with the spine.
4. Relax arms to full extension.
5. To conduct a repetition, drive elbows towards the hips, squeezing back muscles fully.
6. The spine must stay fixed and we work around this structure.
7. Remember to breathe.
8. Repeat for appropriate repetitions.
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Exercise: Resistance Band - Anchored Straight Arm Pulldown
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Anchor your resistance band around a SOLID and FIXED point or use the attachment that comes with your set to attach to a door (remember to pull the opposite way to which the door opens)
2. Anchor the resistance bands on the top of the door or around a high fixed point at head height or slightly higher.
3. Take the handles and hold palms down.
4. Take a small step back to create resistance.
5. Our start position is with a slight forward lean from the hips - with hands out in front at shoulder height.
6. As we take the hands down to beside our hips, please note we slightly extend the hips and stand up slightly taller.
7. Repeat for the chosen repetitions.
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Exercise: Resistance Band - Anchored Standing Row
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Anchor your resistance band around a SOLID and FIXED point or use the attachment that comes with your set to attach to a door (remember to pull the opposite way to which the door opens)
2. Anchor the bands between belly button to sternum height if possible.
3. Hold the handles in each hand with palms facing one another.
4. Take a large step back to create tension.
5. Slightly flex the knees but keep your spine upright throughout the movement.
6. Pulling through your elbows, drive these as far behind you as possible, squeezing scapula (shoulder blades) on the way back.
7. A great tip is to think about rowing the bands back and down, resisting temptation to row up.
8. Repeat for the chosen repetitions.
Chest
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Exercise: Resistance Band - Floor Press
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Start by sitting, hold your handles in each hand and loop your resistance bands around your back (this is tricky and will take you a few tries, we edited mine out!)
2. Lie flat on the floor with bands going under shoulder blades (scapula), knees bent, feet flat.
3. Elbows fall out to the side, forearm vertical and palms facing down.
4. Elbows are just below shoulder height.
5. Now extend the arms towards the sky, driving biceps together not hands, try and feel like you are pushing the sky away.
6. Control the motion back to the start.
7. Repeat for chosen repetitions.
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Exercise: Resistance Band - Anchored Chest Press
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Anchor your resistance band around a SOLID and FIXED point or use the attachment that comes with your set to attach to a door (remember to pull the opposite way to which the door opens)
2. Anchor the resistance bands on the middle of the door or around a high fixed point at sternum height.
3. Take the handles and hold palms down.
4. Take a small step forward to create resistance.
5. We can split the stance for stability - so take one foot forward and one foot back.
6. To perform the exercise lets drive our hands forward to extend arms, have the feeling of biceps have to touch one another, not hands.
7. Slowly control the stretch until elbow is level with shoulder.
8. Repeat for chosen repetitions.
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Exercise: Resistance Band - Low to High Chest Fly
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Hold your resistance bands in each hand, palms facing one another.
2. Lay them on the ground and place one foot on the middle of the bands.
3. With the foot not on the bands, take a large step forward through the band.
4. Your set up should now be a split stance (one foot forward and one foot back) and now rotate palms so they face forward.
5. With straight arms, keeping your back straight, chin up, chest out - drive hands out in front to shoulder height in a low to high fashion.
6. Return arms to side, keeping palms facing up at all times.
7. Repeat for chosen repetitions.
Shoulders
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Exercise: Resistance Band - Lateral Raise
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Stand with your feet together or close on the middle of your resistance bands.
2. Hold the handles in each hand with palms facing your body.
3. The goal here is now to take the hands and elbows as far away from you as possible in a lateral motion
4. A good point is to think “wide and away” rather than up
5. Take the handles ideally to shoulder height.
6. Control the motion both ways
7. Repeat for the chosen amount of repetitions.
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Exercise: Resistance Band - Rear Delt Fly
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Start by standing on your resistance bands hip width apart.
2. Your palms should be facing one another.
3. Lean over to a 45 degree posture, keeping spine neutral and no flexing (curve)
4. Raise your hands away from you laterally, again thinking ‘wide and away”
5. Keep spine and head still.
6. Repeat for chosen amount of repetitions.
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Exercise: Resistance Band - Standing Front Raise
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Start by standing with one foot on the middle of your bands, this creates a split stance with the bands in front of the body.
2. Hold the handles so palms face down towards the ground.
3. With arms extended, raise the hands up to shoulder height or just past if possible.
4. Control the motion back down to the start position
5. Repeat for chosen number of repetitions.
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Exercise: Resistance Band - Upright Row
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Stand with your feet close together on the middle of your resistance bands.
2. Hold the handles in each hand with palms facing towards your thighs.
3. Hands are shoulder width apart.
4. Stand tall, brace core, keep chin up and eyes forward.
5. Drive elbows up wide so they are level with your shoulders.
6. Control the motion back down.
7. Repeat for the chosen repetitions.
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Exercise: Resistance Band - Rear Delt Pull Apart
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Stand tall with your feet hip width apart.
2. Take your resistance band and hold it shoulder width apart in each hand.
3. Raise arms out in front of your body so they are at shoulder height and arms are directly infront of shoulders.
4. From here, reach wide and away stretching the resistance band as far as possible.
5. Control the motion back to the start.
6. A narrower grip at the beginning will add intensity to the exercise.
7. Repeat for the chosen repetitions.
Biceps
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Exercise: Resistance Band - Standing Bicep Curl
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Stand with your feet together or close on the middle of your resistance bands.
2. Hold the handles in each hand with palms facing away from you.
3. We now stand tall, leaving the elbows where they are as pivots - we flex the biceps.
4. Flex to the top, just past parallel and pause.
5. Fully stretch bicep so arm is straight at the bottom.
6. Repeat for chosen repetitions.
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Exercise: Resistance Band - Standing Unilateral Bicep Curl
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Stand with one foot on the middle of your resistance bands.
2. Hold both handles in each hand with palms facing away from you.
3. We now take the opposing leg to the one where the handles are in and step forward - this creates stability and also moves the pivot point behind our midline.
4. Leaving the elbow where it is will act as a pivot - we now flex the biceps.
5. Flex to the top, just past parallel and pause.
6. Fully stretch bicep so arm is straight at the bottom.
7. Repeat for chosen repetitions.
Triceps
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Exercise: Resistance Band - Standing Unilateral Tricep Overhead
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Lie your resistance band down, holding one handle and stand close to the other handle.
2. Stance width is shoulder to hip width apart.
3. Take the handle and reach up overhead, keeping spine tall and extended, palm facing the sky.
4. We now use the elbow as a pivot point and simply extend the arm to straighten contracting the triceps.
5. Then we flex the arm allowing the tricep to stretch.
6. Repeat for chosen repetitions.
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Exercise: Resistance Band - Anchored Tricep Extension
Repetitions: 10-30
Rounds: 3-5
Rest: 30-60 seconds
Coaching Notes:
1. Anchor your resistance band around a SOLID and FIXED point or use the attachment that comes with your set to attach to a door (remember to pull the opposite way to which the door opens)
2. Anchor the resistance bands on the top of the door or around a high fixed point at head height or slightly higher.
3. Take the handles and hold palms down.
4. Take a small step back to create resistance.
5. Our start position is with a slight forward lean from the hips - with elbows by our sides.
6. As we take the hands down to beside our hips, please note we do not move the elbows.
7. We then stretch the triceps and return to the start position which has upper arms at 90 degrees.
8. Repeat for the chosen repetitions.
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