Warm-Up (5 minutes)
Beginner Full Body Strength Workout
Beginner• Full Body• 30 minutes
Equipment needed: Resistance Band
Main Workout
3 sets of 12 reps • Rest: 30 seconds
Stand on the band with feet shoulder-width apart, holding the handles at shoulder level. Squat down keeping your chest up.
3 sets of 12 reps • Rest: 30 seconds
Anchor the band at your feet or door, pull the band towards your torso while keeping elbows close to your body.
3 sets of 12 reps • Rest: 30 seconds
Anchor the band behind you at chest height, press forward until arms are extended, and return slowly.
3 sets of 12 reps • Rest: 30 seconds
Stand on the band with feet hip-width apart, hinge at the hips to lower and return to standing position.
3 sets of 12 reps • Rest: 30 seconds
Stand on the band, raise your arms to the side until parallel to the floor and lower back down.
3 sets of 12 reps • Rest: 30 seconds
Lie on your back with feet on the band, lift hips upward squeezing glutes at the top and lower back down.
Finisher - Circuit
Perform the following exercises back to back with minimal rest for one round.
1 rounds0
1 sets of 10 reps
From standing, drop to a squat, kick your feet back, perform a push-up, jump back to squat, and jump up.
Modifications: Step back instead of jumping if needed.
1 sets • 30 seconds
In a plank position, alternate bringing knees to your chest quickly.
Modifications: Perform at a slower pace if needed.
1 sets of 15 reps
Keep feet shoulder-width apart and squat down as far as comfortable, then rise back up.
Focus on form and breathing during all exercises. Adjust band resistance as necessary for comfort and effectiveness.