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Free Beginner Workout

Resistance Bandit

Beginner   13 minutes

Target Areas: Full Body

Equipment: Resistance Bands

Resistance Bandit
Tags
Home Gym Workouts Full Body Workouts Resistance Band Workouts
Description

This workout starts with a light warm-up to get your muscles moving. The first set of band exercises is with light resistance, and focuses on the legs. The second set of exercises, focusing on the arms, is with a moderate resistance band, but the duration of each exercise is less. If you only have one resistance band, use it for everything. Let's get that resistance bandit!

Exercises

Set 1: 1 round
This is a good mobility movement for loosening up your shoulder joints.
Effort: Light
Big Forward Arm Circles
30 seconds
Small Forward Arm Circles
Effort: Light
Small Forward Arm Circles
30 seconds
This is a good mobility movement for loosening up your shoulder joints.
Effort: Light
Big Reverse Arm Circles
30 seconds
Small Reverse Arm Circles
Effort: Light
Small Reverse Arm Circles
30 seconds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Effort: Light
High Knees
30 seconds
Repeat on the left side and continue alternating sides.
Effort: Light
Side Lunges
30 seconds
Then, return to the center.
Effort: Light
Alternating Side Reaches
30 seconds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Effort: Light
Jog on the Spot
30 seconds

Set 2: 1 round
Squat with Band
Resistance: Light
Squat with Band
45 seconds
Left Leg Lateral Raise with Band
Resistance: Light
Left Leg Lateral Raise with Band
45 seconds
Transition
Transition
10 seconds
Right Leg Lateral Raise with Band
Resistance: Light
Right Leg Lateral Raise with Band
45 seconds
Split Squats with Band
Resistance: Light
Split Squats with Band
1 min 30 secs
Walking Abductors with Band
Resistance: Light
Walking Abductors with Band
45 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Band Bicep Curls
Resistance: Moderate
Band Bicep Curls
30 seconds
Band Shoulder Press
Resistance: Moderate
Band Shoulder Press
30 seconds
Band Front Raises
Resistance: Moderate
Band Front Raises
30 seconds
Rear Delt Squeeze with Band
Resistance: Moderate
Rear Delt Squeeze with Band
30 seconds
Transition
Transition
10 seconds
Rear Shoulder Fly with Band
Resistance: Moderate
Rear Shoulder Fly with Band
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Shoulder Opener with Band
Resistance: Light
Shoulder Opener with Band
1 minute

Appears In

full body
Full Body
strength
Strength

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Rep Fitness Resistance Bands
Top Choice for this Workout

Rep Fitness Resistance Bands

These resistance bands come in different colors to easily identify the resistance level and are heavy duty enough to handle serious workouts.

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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