Resistance Band Workouts

Resistance Band Workouts

Get better with bands, baby! These joint-friendly routines use a mix of big bands and mini-bands to work your whole body with a particular emphasis on your hips, shoulders & core. You can get our bands here: https://www.gardenofgainz.com/equipment#/resistancebands

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Resistance Band Workouts
  • Resistance Bands – October 2018

    WORKOUT 3 – Resistance Bands

    Perform each move for 40 seconds of work with 20 seconds of rest between moves:

    Band Pushup to Mountain Climber
    Band ISO Bulgarian Hip-Hinge Pull-Aparts – Left Leg
    Band ISO Bulgarian Hip-Hinge Pull-Aparts – Right Leg
    Band Bulgarian Split Squats Thrusters – Le...

  • Mini-Bands – October 2018

    WORKOUT 4 – Mini-Bands

    Perform each move for 40 seconds of work with 20 seconds of rest between moves:

    Mini-Band ISO Glute Bridge Abductions – Above / Below Knee
    Mini-Band Dead Bugs – Around Feet
    Mini-Band Hinged Drop Squats – Above / Below Knee
    Mini-Band Mountain Climbers – Around Feet
    ...

  • Mini-Band Complex (Band Around Wrists) – December 2018

    Workout #5 – Mini-Band Complex (Band Around Wrists)

    Perform each move for 30 seconds with little to no rest between moves:


    1. Bear Walkouts
    2. Pushup Walkouts
    3. Squat ISO
    4. Linear Plank Walk
    5. Bent-Over Rows
    6. Lateral Plank Walk
    7. Overhead Split Squats – Left
    8. Overhead Split...

  • Resistance Bands – November 2018

    Perform each move for 20 seconds of work with 10 seconds of rest between moves:

    1. Hammer Curls
    2. Overhead Presses
    3. Split Rows- Left Leg
    4. Split Rows- Right Leg
    5. X-Band Split Squat- Left Leg
    6. X-Band Split Squat- Right Leg
    7. Band Pushups
    8. Band Mountain Climbers

    That’s 1 rou...

  • Mini-Band Complex (Band Above Knees) – December 2018

    Workout #2 – Mini-Band Complex (Band Above Knees)

    Perform each move for 30 seconds with little to no rest between moves:


    1. Glute Bridge ISO
    2. Glute-Ham Walkouts
    3. Linear Bear Crawl
    4. Lateral Bear Crawl
    5. In-And-Out Squats
    6. Rotational Bear Crawl – Clockwise
    7. Rotational Bear C...

  • Mini-Band & Low Box – January 2019

    Workout 2 – Mini-Band & Low Box

    Perform each move for 2 minutes of work with 30 seconds of rest between moves:

    Lateral Hip-Walk Complex (60 seconds each)
    Dead Bug/Mountain Climber Complex (60 seconds each)
    Quick Step Low Box Complex (60 seconds each)
    Pushup/Bear Row Complex (60 seconds e...

  • Bands & Bells 1 – Febraury 2019

    Perform each move for 30 seconds of work with 15 seconds of rest between moves:

    1. Kettlebell Mini-Band 1-Leg Hip-Hinge- Left
    2. Kettlebell Mini-Band 1-Leg Hip-Hinge- Right
    3. Band 1-Arm Overhead Press- Left
    4. Band 1-Arm Overhead Press- Right
    5. Band 1-Arm Bent-Over Row- Left
    6. Band 1-A...

  • Barbell & Band – March 2019

    Perform each move for 60 seconds of work with 20 seconds of rest between moves:

    1. 1-Arm Banded Press- Left
    2. 1-Arm Banded Press- Right
    3. 1-Arm Banded Row- Left
    4. 1-Arm Banded Row- Right
    5. Banded Push-Back Split Squat- Left
    6. Banded Push-Back Split Squat- Right

    That’s 1 round. Per...

  • Bands & Bells 2 – Febraury 2019

    Perform each move for 30 seconds of work with 15 seconds of rest between moves:

    1. Band Diagonal Chops- Left
    2. Band Diagonal Chops- Right
    3. Mini-Band Walks + Jump- Linear
    4. Kettlebell Bottoms-Up Side Plank- Left
    5. Kettlebell Bottoms-Up Side Plank- Right
    6. Mini-Band Walks + Jump- Late...