A Quick Workout With Resistance Bands

Workouts with bands are my absolute favorite because you can do them pretty much anywhere. Plus, I love that it creates zero excuses. If you’re in the mood for a quick but super effective workout, grab your medium or heavy band and do this.

When working with bands make sure to focus on going slow and staying in control, pushing against the band to get the most out of every move.

To complete this circuit, do all of these exercises for 15 to 20 reps, three rounds total. Don’t forget to do both sides.

Get ready for a burn — I promise it will be worth it!

Banded Squats

Stand with your feet hip-width apart and inhale as you squat down until your legs are at a 90° angle, exhale, then stand tall.

Kickbacks

Start by standing with your feet shoulder-width apart and your hands on your hips. Balance on one leg as you kick the other leg back, maintaining a tight core and a neutral spine. Do not arch your back! Lower your leg and repeat.

Squats with Abduction

Stand with your feet, hip-width apart and lower into a squat. Once in an almost seated position, abduct your legs by pushing against the resistance band for a couple of inches, then slowly bring your legs back together.

Curtsy Lunges

Stand with your feet shoulder-width apart and hands on your hips. Step back as if you are curtsying until your legs are parallel to the ground. Push back up to standing position with your heel and repeat.

Side Plank Clamshell

Begin in a modified side plank with one forearm down and your knees stacked. Make sure your hips are square to the front wall and that your shoulders are stacked. Inhale and then exhale as you clam your legs, pushing against the resistance of the band. Slowly lower and repeat.

Fire Hydrants

Begin in a tabletop position, inhale, then exhale as you lift your left leg away from your body at a 45-degree angle. Keep your knee at 90-degrees. Lower to starting position and repeat.

Donkey Kicks

Begin in a tabletop position, inhale, then exhale as you keep your leg bent and use your glute strength to push your heel up towards the ceiling. Stop when your leg has reached booty height and then slowly return to the starting position.