10 minute full body resistance band workout
Engage all major muscle groups - resistance band needed
Three exercises three times.
3
Your 10 minute Full Body Workout
Three exercises three times
Keep your fitness routine easy and impactful by doing three exercises three times. Begin with a jog to your favourite spot, then perform each of the three exercises three times.
Three Sets, 15 reps:
Exercise One – Standing Chest Flys
Exercise Two – Standing Rows
Exercise Three – Forward Lunge with Around The World
Head home with a jog and don’t skip your stretches!
2
It’s Go Time!
Hey guys, here are my key tips for performing these exercises accurately.
- Stand with your feet shoulder-width apart, keeping your arms straight. Pull your arms forward until they align with your sternum (breastbone).
- Pull back slowly and in a controlled manner. Make sure your elbows don’t go past your shoulders.
15 reps – Standing rows
- Pull the resistance band towards your chest while keeping your elbows close to your body, letting them glide past your rib cage and then back.
15 reps – Forward lunge with around the world
- Lunge forward, ensuring your front knee forms a right angle, keeping it aligned and not allowing it to extend past your toes as you step forward.
- Then lunge back by pushing off the ground with your foot. Alternate legs with each lunge to maintain balance and strength.
- While lunging forward, keep your arms straight and create a circular motion with your hands overhead, holding the resistance band throughout the movement.
RUN
Finish with a 100 metre sprint & stretch
If you’re ready to incorporate some HIIT into your workout, try a 100-meter sprint! If you’re new to exercise and prefer to jog, that’s perfectly fine as well. As you gain strength, gradually increase your intensity. Tag me in your results on Instagram @32.run.
How about rewarding yourself with a PT session?
I use a wide range of cardio, HIIT, and resistance band exercises to give my clients a well-rounded full-body workout. If you would like a more personalised workout plan, I give PT sessions suited to your needs. You can choose from in-person training at my private gym in Southwark SE1 or online personal training sessions from your home.
faq
FULL BODY RESISTANCE BAND WORKOUT
How does this full body resistance band workout help?
This workout engages your core muscle groups and incorporates a variety of resistance band exercises, culminating in a short sprint to elevate your heart rate and enhance overall fitness.
What are the benefits of the standing chest fly?
The standing chest fly targets your chest muscles, front shoulders, and biceps. This exercise helps build chest strength and definition while also improving your posture.
What muscles do standing rows target?
Standing rows focus on your large back muscles, biceps, rhomboids, and traps. This exercise contributes to a strong back, which supports overall spinal health and stability.
Why are forward lunges included in the workout?
Forward lunges engage multiple muscle groups, including the quads, hamstrings, glutes, and calves. This exercise builds overall leg strength and improves balance, stability, and lower body power.
How do sprints enhance the workout?
Ending the workout with a 100-metre sprint incorporates high-intensity interval training (HIIT). This boosts cardiovascular health, elevates your heart rate, promotes better blood flow, and can increase your metabolic rate, aiding in calorie burn throughout the day.
Can beginners do this resistance band workout?
Yes, this workout can be modified to suit beginners. Start with lighter resistance bands and focus on form before increasing intensity.
If you had fun with this workout, don't forget to hit like and subscribe
Don’t let your friends miss out on the action! Join our YouTube community for more workout videos.