20 Minute Total Body Resistance Band Workout for Beginners

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