20-Minute Resistance Band Workout

Warm-up (3 minutes):

• Light cardio: Jogging in place, high knees, butt kicks.

• Dynamic stretches: Arm circles, leg swings, torso twists.

Workout (15 minutes): Perform each exercise for 30 seconds, resting for 10 seconds between exercises. Repeat the circuit 2 times.

• Banded squats: Loop the resistance band just above your knees. Perform squats, ensuring your knees track over your toes and your back remains straight.

• Banded lateral walks: Loop the band just above your ankles. Step sideways, keeping your feet hip-width apart and engaging your glutes.

• Banded glute bridges: Loop the band just above your knees. Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes.

• Banded chest press: Anchor the resistance band to a secure point at about chest height. Hold one end of the band in each hand and perform a pressing motion, mimicking a push-up.

• Banded bicep curls: Hold one end of the band in each hand. With arms extended by your sides, curl the weights towards your shoulders, focusing on contracting your biceps.

• Banded tricep extensions: Anchor the band to a secure point above your head. Hold one end of the band in each hand, with arms extended overhead. Bend your elbows and lower the band behind your head, focusing on your triceps.

• Banded overhead press: Hold one end of the band in each hand, starting with the band at shoulder level. Press the band overhead, extending your arms fully.

• Banded rows: Anchor the band to a low point. With knees slightly bent, hinge forward at the hips. Pull the band towards your chest, squeezing your shoulder blades together.

• Banded plank: Anchor the band around your wrists. Get into a plank position, ensuring your body forms a straight line from head to heels.

Cool-down (2 minutes):

• Hold a static plank for 30 seconds.

• Static stretches: Hold a hamstring stretch, quad stretch, and calf stretch for 30 seconds each.

Note: Adjust the resistance of the band by choosing a thicker or thinner band. Focus on maintaining good form throughout the workout.

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