Full Bandz and Bodyweight
This full body workout will hit everything from your shoulders to your hamstrings and all the muscles in between. All you need is roughly 30 minutes, a set of resistance bands (preferably non-looped), and your bodyweight. This workout is great to do in conjunction with one of our ignite, sculpt, or shred workouts when you don’t have access to the gym, weights, are traveling, or need something you can do anywhere, anytime. Pack your resistance band in your suitcase or purse and get to work! There’s even a bonus core circuit at the end to build that strong and sculpted midsection.
Pushups (from knees is fine)
- Squeeze core and glutes tightly while maintaining a neutral head position
- Shoulders should be directly over wrists
- Squeeze through the lats and the back as you push away from the ground
Lunges
- Knees should always stay behind toes
- Keep core engaged, glutes tight, and chest up
- Can perform with dumbbells or ankle weights
Resistance Band Rows
- Squeeze through the back muscles as you row
- Keep chest up and core engaged
- Band should be pulled right in line with the breastbone
Squats
- Distribute weight into the heels and balls of feet
- Engage glutes and core throughout entire movement keeping chest up
- Don't let knees cave inward
Resistance Band Shoulder Press
- Can use looped band or band with handles
- Press directly overhead squeezing the shoulder
- Keep core tight to prevent upper body from swaying
Mountain Climbers
- Shoulders should be directly over wrists
- Keep flat back, core tight, and head and head in neutral alignement
- Push yourself!
Resistance Band Pulldowns (can use door strap)
- Squeeze the lat muscles as you pull down
- Keep core tight, chest upright, head and neck with forward gaze
- Can also perform without a door strap by pulling band down from overhead
Reverse Crunch
- Keep neck and back flat on the ground with core engaged
- Bring only your feet down to tap the ground and then crunch your legs back to your chest
- Use hands to press against ground as you move
Glute Bridges
- Neck and upper back stay flat on the ground
- Knees should be slightly behind ankles in starting position
- Thrust hips upward squeezing the glutes as hard as possible and lifting your lower and middle back off the ground
Banana Rocks
- Keep core tight and engaged throughout the entire movement
- Head and shoulders off the ground with arms glued to the ears
- Lightly rock back and forth using core muscles