If you’re looking for a convenient, time-effective full-body strength workout to add to your fitness routine, then look no further! This 20-minute session will help you strengthen muscles all over the body, and you can do it anywhere, armed with just one resistance band.
The session has been put together by Cyan Koay and Matt Van Mol, founders of Strong Band, who make resistance bands with ‘Progress Lines’ on them to help you judge the resistance you’re using.
“This routine covers all five key movement patterns — squat, hinge, push, pull, and carry — giving you a balanced, functional workout,” say Koay and Van Mol.
How to do this workout
There are five moves in the workout and you should aim to complete two or three full rounds of the moves, resting for 30 seconds in between each exercise.
Koay and Van Mol have given a target rep count for each exercise, but also some advice on how to decide what to go for, especially if you’re a beginner.
“If you’re new to these exercises, your first couple of sessions should be about learning the movement patterns and building control,” say Koay and Van Mol. “As your control improves, increase resistance or reps, but never at the cost of form.
“Aim for about an eight out of 10 effort level – meaning you could crank out two more reps before your form starts to break. That’s where strength gains happen!”
Try and do the workout once or twice a week with a couple of rest days in between, and progress when you can by increasing the difficulty — there are tips from Koay and Van Mol on how to do this for each exercise.
Warm up
You’ll be doing the following movements to prime your body for the workout proper:
- Scapula circles
- Shoulder circles
- Hip circles
- Forward folds
- Air squats
20-minute full-body resistance band workout
Once you've warmed up jump straight into the first round of exercises.
1. Banded Squat
- Targets: Quads, glutes, and core
- Reps: 12
“Step into your band so your feet are about hip-width apart,” say Koay and Van Mol. “Grab an even amount of band in each hand, about shoulder length apart. Lower into a controlled squat, driving your hips back as if lowering into a chair. Keeping your back flat and core gently braced. Press the floor away through your heels, and keep your back and core strong to return to standing.
Progress tip: To add more resistance with the same band, pull more of the band in between your feet so you end up stretching the band further when you stand up.”
2. Banded Suitcase March
- Targets: Obliques, abductors, hip flexors
- Reps: 12 each side
“Loop the band under one foot and hold the band with the same side hand,” say Koay and Van Mol. “Stand tall and transfer your weight to the leg that’s standing on the band. Lift the knee on the other leg to hip height, pause for a second, then lower it with control.
Progress tip: Hold further down the band for more of a challenge, or even double the band for twice the resistance.”
3. Good Mornings
- Targets: Hamstrings, glutes, and lower back
- Reps: 12
“Stand on the band with feet hip-width apart and loop it over your head, across the top of your shoulders/below your neck,” say Koay and Van Mol. “With a soft bend in your knees, bend at your hips, thinking about pushing them back and keeping them high until you feel a good stretch through your hamstrings. Return to standing by keeping your back straight and pushing your hips forward.”
Progress tip: Like the squat, to add more resistance with the same band, pull more of the band in between your feet so you end up stretching the band further when you stand up.”
4. Band Pull Aparts
- Targets: Upper back, rear delts, and stabilising muscles in the shoulder blades
- Reps: 12
“Hold the band at shoulder height with hands slightly wider than shoulder-width, and elbows very slightly bent,” say Koay and Van Mol. “Stretch the back apart until the band touches your chest — keeping your arms fixed — then return to the start position slowly.
Progress tip: Bring your hands closer together for more of a challenge, or even double the band for twice the resistance. Make sure you don’t over-stretch the band!”
5. Shoulder Press
- Targets: Shoulders, triceps, and core
- Reps: 12
“Stand on the band with feet shoulder-width apart,” says Koay and Van Mol. “Hold the band evenly around shoulder-width apart, and bring the band just above your shoulders. Press overhead until your arms are extended. Lower slowly.
Progress tip: Like the Squat and Good Mornings, pull more of the band in between your feet so you end up stretching the band further when you press overhead.”
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