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Arms & Abs | Resistance Band Home Workout

Who needs an uber effective, short on time, home workout without dragging out endless amounts of equipment? Me! Me! Me!

Just did this workout and sharing as it was absolutely perfect. Talking the perfect workout for a small space, only need a resistance band and mat, and maybe a few puppies!

These moves completely hit the key upper-body muscles! And don’t forget about the core….those abs are hidden (well not so hidden) in this workout too.

This 30 minute, resistance band, upper body and core home workout is perfect for a small space and was designed specifically for the busy mama.

resistance band home workout

While many upper body workouts involve a ton of equipment like weights and barbells, arm exercises with a resistance band is a super solid way to put muscle to the test. There’s no heavy lifting required and a gym membership is totally optional.

Many of our exercises today are going to target both those arms and abs…totally working those muscles at the same time. Multi-tasking at it’s best!

While these exercises are useful for anyone, no matter your fitness level, they’re especially good for beginners.

Ready to get started?

The Workout

resistance band home workout

For this workout, you just need you, a resistance band, and a comfortable spot on the floor. This is a workout that is jammed packed with a ton of volume (or reps) and you will feel the burn.

My absolute favorite resistance band came straight from Amazon (can we say Prime…good gracious I am addicted). Find them HERE.

This workout is 9 moves, 10 reps each, and for 3 rounds.

We start out with a quick warm-up to get the blood flowing. This is about movement and can be anything you like doing.

The Moves:

  1. Inchworms with shoulder taps

  2. Banded planks with elbow pullbacks

  3. Tricep push up

  4. Dolphin planks with knee press in

  5. Staggered push up

  6. Full sit up reach

  7. Kneeling banded pulls

  8. Kneeling overhead banded pulls

  9. Kneeling banded circles

Cool down and stretch!

Need info on a move? Or even better…workout with me. can&#8217;t be loaded because JavaScript is disabled: <a href="" title="HOME WORKOUT | Arms &amp; Abs | Resistance Band">HOME WORKOUT | Arms &amp; Abs | Resistance Band (</a>

Where did you get that outfit?

Oh…you already know! This entire outfit (top, sports bra and shorts) are all from Old Navy. Check them out here.

Old Navy has been my staple go-to for activewear. Talking tons of different options, colors, and sizes. Real clothes for real shaped women. Plus they last forever, wash well, and won’t empty your wallet.

Highly recommend checking out their Elevate Powersoft line for leggings. This is hands down my absolute favorite leggings. Super soft, just the right amount of compression and they have pockets!

Wrapping this one up!

resistance band home workout

Home workouts are the silver lining to this whole crazy year! When COVD rolled in like a giant hurricane, our usual routines completely fell apart in one quick quarantine ruling. Who knew that our own family rooms would become the next “hot” spot for working out?

Missing a workout buddy? Did you know this entire workout was done by a zoom call with other ladies just like you? Each week, we come together for a 30 minute or less workout but from our own homes.

Join our VIP STRONG group and get access to the inner core. Get more information here.


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Jaime Warren is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Affiliate links may be used in posts. I only recommend products/services that I absolutely LOVE. Full disclosure policy is located HERE.

Disclosure for all workout programs: I acknowledge that I am participating in a workout that can include strength, flexibility, aerobic, cardio, and other exercises offered by a trained instructor. It is my responsibility to consult with a physician prior to and regarding my participation in any Fitness Program. I represent and warrant that I am physically fit and have no medical condition that would prevent my full participation in this class. In consideration of being permitted to participate in any online and in-person Group Fitness Class, I agree to assume full responsibility for any risks, injuries, or damages, known or unknown, which I might incur as a result of participating in the program. In consideration of being permitted to participating in any Fitness Program, I knowingly, voluntarily, and expressly waive any claim I may have against the owners, landlord, insurers, or any Fitness Instructor for injury or damages that I may sustain as a result of participating in the program. I have read the above release and waiver of liability and fully understand its contents. I voluntarily agree to the terms and conditions stated above.

resistance band home workout

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