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
  • 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...

  • 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...

  • July 2019 – Single Band

    This killer total body core workout only requires a single resistance band anchored to a door, pole, power rack or any other smooth and stable unit at about knee to waist-level. You can get the bands and anchoring solutions we recommend at GardenOfGainz.com. The shoulders, glutes, and abs are the...

  • June 2019 – Bands & Shadow Boxing

    This is a band version of Workout 2. The big bands will both provide resistance on the punches and create a unique recoil effect that will increase the turnover on your punches. The mini-band will improve your stance and footwork and absolutely smoke your hips. If you’re concerned about chaffing,...

  • May 2019 – Dumbbells & Bands

    WORKOUT 5 uses a pair of dumbbells and a single resistance band. Besides the split squats which combine bells & bands in the same set, you'll first perform each move with dumbbells, rest 20 seconds, and then perform that same move again with bands. Following a dead-weight exercise with a band mov...

  • 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...

  • Workout 5: Bands – Sep 2019

    Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:

    Round 1: Strength Combos Stack

    Alternating Lateral Lunge to Row @ 90 seconds
    Alternating Reverse Lunge to Row @ 90 seconds

    Round 2: Shadow Boxing Combo*

    Band Jab Body- Cross Head Com...

  • Workout 3: Bands – Sep 2019

    Perform each round for 3 minutes of total work exactly as prescribed below. Rest 30-60 seconds between rounds:

    Round 1: Strength Stack

    Band Bulgarian Rows- Left Arm, Right Leg @ 90 seconds
    Bodyweight Bulgarian Split Squats- Right Leg @ 90 seconds

    Round 2: Shadow Boxing Combo*

    Band 1-2 Combos ...

  • October 2019 – Bands

    Alternate between 30 seconds of work and 30 seconds of rest for each move:

    Stationary Running
    Leaning Vertical Jumps
    Shuffle Left
    Shuffle Right
    Backpedal Left
    Backpedal Right

    That’s 1 round that takes 6 minutes to complete. Perform up to 5 total rounds for a 30-minute workout.