At Home Band Workout


How to Anchor Your Bands

The Right Resistance

The Warm Up

30 seconds of the following exercises:

  • Band reverse fly
  • High knees
  • Standing calf raise or pogo (air jump rope in place)
  • Butt kick
  • Repeat 3x

The Workout

Perform 12-15 reps per set and 2-4 hard sets of each exercise. Make sure to focus on slow controlled reps and maintain constant tension. Discontinue the exercise if there is any sharp or abnormal pain.

3 Day Workout (Monday/Wed/Fri OR Tues/Thurs/Sat)

If you have cardio machines at home feel free to add some interval training such as sprints or bike intervals. 20-30 seconds per set and 3-4 hard sets per exercise.

Cool down with 5-10 minutes of general stretching.

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