Are you ready to sculpt and strengthen your body in just 15 minutes? Join us for a full-body resistance band workout that requires just a light to medium resistance band with handles. The workout consists of standing and floor exercises that are low impact and suitable for all fitness levels. In this fast-paced workout, you’ll be able to work your biceps, shoulders, triceps, and more. So grab your resistance band and let’s get started on this effective and efficient workout routine!
Warm-Up
Introduction to warm-up
Welcome to your 15-minute resistance band workout! Today, we’ll be working on sculpting and strengthening your full body using a light to medium resistance band with handles. Whether you’re a beginner or more experienced, this workout is perfect for you. All exercises are low impact and risk-friendly, so get ready to feel the burn and let’s get started!
Dynamic stretching
Before we dive into the workout, it’s important to warm up your muscles to prevent injury and maximize the effectiveness of your exercises. We’ll begin with dynamic stretches to loosen up your muscles and increase your range of motion. Starting with both feet hip-width apart, we’ll move into bicep curl scoops.
Upper Body Exercises
Bicep curl scoops
With both feet hip-width apart, hold the resistance band with handles in both hands. Palms facing up, you’ll scoop your hands in towards your shoulders and then extend them back out. Remember to engage your core and maintain a slight bend in your knees. This exercise targets your biceps and helps to sculpt and strengthen your upper body.
Squat and cross punch
Next, we’ll face our palms down and perform a squat with a cross punch. Inhale as you send your hips back into a squat position, and then exhale as you punch your arms across your body. This exercise not only targets your legs and glutes, but also works your shoulders as you twist through your body.
Wide rows
For this exercise, place the band underneath your right foot and reach underneath the handles with your pointer finger down. With a lunge position, lean forward, lengthening your body, and then perform two wide rows by pulling your elbows back towards your sides. This exercise is great for targeting your back muscles and improving posture.
Tricep extensions
Switching to the left foot, keep the band underneath and this time, perform tricep extensions. With your elbows drawing back and then extending out, you’ll feel the burn in your triceps. Remember to engage your core and maintain a low lunge position for stability.
Wide fly
For the final upper body exercise, loop the band around both feet and lean back. With your hands in the same position as before, perform wide flys by squeezing your shoulder blades together and then releasing. This exercise targets the back of your shoulders and engages your core as you maintain balance.
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Lower Body Exercises
Lunge with wide rows
Bring the focus to your lower body with the lunge and wide rows exercise. Begin by placing the band underneath your right foot with your hands on the handles. Perform a lunge, making sure your front knee doesn’t pass your front toes, and then do two wide rows by pulling your elbows back towards your sides. This exercise targets your legs, glutes, and back muscles.
Lunge with tricep extensions
Similar to the previous exercise, switch the band to your left foot. This time, as you perform the lunge, focus on tricep extensions by extending your arms back and then forward. Keep your elbows in alignment with your shoulders and maintain a strong core for proper form and stability.
Squat pulses
Take a breather and then get ready for some squat pulses. With the band even under both feet and your hands on the side of your hips, perform a squat and then pulse twice with your right leg. Remember to engage your abs and squeeze through your side glutes for maximum effectiveness. This exercise is great for targeting your glutes and legs.
Curtsy lunge with overhead press
Keep the band where it is, but this time hold onto the handles with your palms facing forward. Step your left leg behind your right leg in a curtsy lunge position, and then press the band overhead. This exercise not only targets your legs but also works your shoulders and engages your core for stability.
Core Exercises
In and outs
Let’s move on to our core exercises. Start by folding the band in half and holding it on either end. Come onto your back and perform in and outs by tapping your heels down and then extending your legs out. To intensify this exercise, keep your legs lifted off the ground the entire time. Remember to keep your arms in the same spot and lean back to engage your core.
Crunches with resistance band
Continue on your back and place the band underneath your left foot. Hold onto the handles with your palms facing up and perform crunches by lifting the back of your shoulders off the ground and tapping your toes down. Keep your lower back on the floor and pull the band apart to maintain resistance throughout the movement. Engage your core for controlled and effective crunches.
Diagonal press
Next, switch the band to your right foot and hold onto the handles with your palms facing forward. Press the band diagonally up and bring it back down. Focus on maintaining proper posture and alignment, keeping your elbows in line with your shoulders. This exercise targets your shoulders and engages your core for stability.
Curtsy lunge with hammer curls
Keep the band where it is and now hold onto the handles with your pinky side down. Step your left leg behind your right leg in a curtsy lunge position and perform hammer curls by raising the band forward. Remember to keep your shoulders down and engage your core for proper form. This exercise targets your legs and arms simultaneously.
Final Exercise
Lateral shoulder raises
For the final exercise, we’ll focus on lateral shoulder raises. Keep the band in the same position and raise your arms laterally, lowering them partway and then raising them all the way up. To intensify this exercise, you can step both feet on the band for added resistance. Remember to breathe through the burn and push yourself to finish strong.
Conclusion
Wrap up
Congratulations on completing your 15-minute resistance band workout! By incorporating a variety of upper body, lower body, and core exercises, you’ve sculpted and strengthened your full body. Remember to stretch and cool down to give your muscles a chance to recover. Stay consistent with your workouts and you’ll continue to see progress.
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