Home workouts are a great option for those who don’t want to join a gym or go to classes. Better yet, most at-home workouts use minimal equipment, making them extremely accessible to everyone. In this article, we look at a 15 minute full body workout with bands. This requires only a door or bar, body weight, and resistance bands to complete. First, however, let's look at what resistance bands are.
Also known as powerbands, resistance bands are stretchy rubber bands. They are lightweight and extremely versatile. Typically, athletes use them as part of their workouts to increase resistance in bodyweight workouts. Users can stand on them, tie them to objects, and hold them in various ways to maximize resistance during different workouts. Resistance bands come in three thicknesses and are listed as light, medium, and heavy. A light band is usually 13-15mm thick, a medium is 16mm -20mm thick and a heavy band is 21-25mm. Start by using a light and work up as the exercises become easier.
This exercise will work your glutes, core, hamstrings, calves, lats, and back. By standing on the resistance band, you can simulate a barbell deadlift. The constant resistance from the band activates your glutes, core, back, and lats. Ensure that you keep your core engaged throughout while holding your torso upright.
Step 1: Stand on the resistance band, with feet shoulder-width apart. Ensure the band is flat with no twists in it.
Step 2: Squat and grip the band in a fist with palms inwards toward your ankles. This is known as a neutral grip.
Step 3: Looking straight ahead, stand up, keeping your torso upright and hips square. Then lower yourself back into a squat, keeping your arms straight, and shoulders back. Aim to keep a regular tempo when standing and squatting.
Step 4: Repeat 15 – 20 times to complete a set. Rest for 60 seconds and repeat twice more for a total of 3 sets.
This exercise will work your deltoids, trapezius, pectorals, and triceps. Often an overhead press helps to build and maintain shoulder strength. It can also help improve mobility and flexibility in neck and back movements. The tension from the band promotes muscular stability and balance,
Step 1: Stand on the resistance band with your feet shoulder-width apart.
Step 2: Hold the band and tuck your elbows into your sides with the band at collarbone height. Your palms and forearms should be facing forward away from your body.
Step 3: Brace your core and extend your arms overhead, until they are completely straight. Ensure your forearms are still facing forward throughout the movement.
Step 4: Bring your arms back to the starting position with elbows tucked in and forearms facing forward. Repeat 12 – 15 times to complete a set. Rest for 60 seconds and repeat once more for a total of 2 sets.
This exercise will work your core, quads, glutes, hamstrings, calves, and lower back. By using the resistance band you can replicate a weighted back squat. For this exercise it is important to maintain an elevated grip, keeping your hands level with your elbows or higher during the repetition. This will prevent the band from putting stress on your neck, and promote grip strength.
Step 1: Stand on the resistance band with your feet just over shoulder width apart. Keep your feet in line with your knees and lift the resistance band over your head. It should rest on your upper trapezius.
Step 2: Lock your elbows at your sides and grip the resistance band in front of you. Your forearms should be parallel to the floor.
Step 3: Keeping a strong grip, look ahead, bend your knees and push your hips back until your hips are parallel to the ground.
Step 4: Drive your bodyweight through your heels to return to the starting position. Repeat 12 – 15 times to complete a set. Rest for 60 seconds and repeat twice more.
This versatile exercise works the posterior deltoids, middle trapezius, infraspinatus, and teres minor. It also improves your posture and strengthens the shoulder joints. To perform this exercise you must attach your resistance band to a solid surface at waist height or higher.
Step 1: Tie your resistance band tightly to a secure bar or door. Hold the untied end of the band in your hands, palms facing down. Step back until you feel tension while your arms are extended in front of you.
Step 2: Start with your arms extended in front of you, then pull the band towards your chin. Keep your elbows extended to the side and your body straight.
Step 3: Pause for a second then extend your arms back to the starting position. Repeat 12 – 15 times to complete a set. Rest for 60 seconds and repeat twice more for a total of 3 sets.
This exercise will work your triceps, upper trapezius, latissimus dorsi, and abdominals. Often used to build muscle mass, this exercise is easy on shoulder joints.
Step 1: Tie one end of the band to a railing, or door. Hold the band palms facing the ground.
Step 2: Turn around while holding the band, moving one hand over your head. You should be facing away from where the band is tied, hands behind your head, and palms facing upwards.
Step 3: Step forward until you feel tension in the band. Stand tall and tuck your elbows in next to your ears. This is your starting position.
Step 4: Extend your arms above your head until completely straight.
Step 5: Pause for one second, then return to the starting position. Repeat 12 – 15 times to complete a set. Rest for 60 seconds and repeat twice more for 3 total sets.
This 15 minute full body workout with bands is great for all fitness levels. If needed, use a thicker band to increase the resistance and difficulty level.