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Get your Full Body Workout at Home

Get your Full Body Workout at Home

Resistance band training is a great way to keep fit at home.

Proven to increase stability while burning fat and tone lean muscle, this portable exercise equipment is also easily stored and completely affordable, making it perfect for home workouts.

Here’s a great workout to get you started.

Home Workout

Banded Squat

Strengthen the glutes, leg muscles and lower back

Banded Squat at Home

Start Position

Place a band above your knees and take a hip-to-shoulder width stance.

Your toes are pointing forward.

Get the band under tension by pushing your knees out.

Performing Exercise

Put your weight on your heels and lower yourself down into a squat position.

Keep your back straight and your core tight.

Get back up by squeezing your glutes and pushing yourself up through your heels.

12 – 15 reps, 50 seconds

Coaching Key

Keep your knees behind your toes.

Move your hip backward as if you were sitting down on a chair. Keep your upper body upright, your core tight and your back straight.

Permanently push your knees out to keep the band under tension and avoid rotating your knees inwards


Single-Leg Glute Bridge

Activate and strengthen the glutes, hamstring and calves.

Single Leg Glute Bridge at Home

Start Position

Place a band above your knees and lie down on your back.

Bend your knees and put your feet on the floor with your toes facing up towards the ceiling.

Your arms are down by your sides with your palms facing up.

Performing Exercise

Extend one leg out in front of you while keeping the hips in the same position.

Make sure the glutes are tight and the core is braced, then bring your leg back in.

4-12 reps, 80 seconds each leg.

Coaching Key

Avoid arching your lower back or letting your pelvis rotate as you extend one leg.

Feel that you are driving the heel into the ground to get a good connection with the glute muscles.


Core Plank

Activate the core and leg muscles

One Leg Core Plank at Home

Start Position

Start by placing the band slightly below the knees. Get into a side plank position supported with one arm and the other arm reached straight above you.

Keep the hips high off the ground, spin in neutral and the core braced.

Performing Exercise

While maintaining a stable side plank position, raise the top leg up in the air against the resistance of the band while keeping leg straight.

10-12 reps, 120 seconds

Coaching Key

Keep your hops high off the ground as you raise the leg.

Avoid bending the knee or arching your lower back as your raise.


Bear March

Improves core stability

Resistant Band Bear march

Start Position

Place a band around your wrists.

Get on all fours with your knees lifted off the ground and bring the bands under tension.

Pull your shoulders down and away from your ears.

Performing Exercise

Crawl forward and backwards with opposing limbs moving at the same time.

Always keep bands under tension, your back straight and your hips as stable as possible without rotating to the sides.

Your knees should remain off the ground at all time.

10 metres, 60 seconds

Coaching Key

Keep your knees down do not lift them up higher than fist height off the ground.

Maintain a permanent tension in your core and your back straight.

Do not hollow or arch your lower back, keep pulling your shoulders down and away from your ears.


Front Raise

Strengthen the shoulder muscles

Front Raise Resistant Band Training

Start Position

Stand on a long resistance band with one foot and an off-set stance.

Grab the band with both hands. The band should be slightly under tension.

Performing Exercise

Raise your extended arms up until shoulder level then lower them back down.

Keep pulling your shoulders down and away from your ears.

8-12 reps, 50 seconds

Coaching Key

Keep your shoulders away from your ears

If the resistance is too high, take a narrower stance.


Overhead Press Single Raise

Strengthen the shoulder and leg muscles, whilst challenging the core

Overhead press single raise

Start Position

Start by stepping on top of the long resistance band. Find your balance on one leg and pull the other leg up towards your chest.

Grip the band and pull it up to shoulder height and width.

Keep spine in neutral and engage the core and glute muscles.

Performing Exercise

Press the band over your head until you reach full extension in the arms.

Keep core braced and your glute squeezed. Maintain the balance on one leg slowly lower the band back to the start position.

9-12 reps, 120 seconds

Coaching Key

Make sure that the band is pressed over the head and not in front.

Avoid excessive arching of the lower back while pressing.


Just like free weights, bands come in a variety of sizes, lengths, and strengths and are a very affordable workout option. The adjustable tension of the resistance bands minimises joint stress while maximizing the impact on the targeted muscle groups.

Every aspect of physical fitness is targeted to make you stronger, leaner and healthier in record time. Affordable, portable and versatile – resistance bands offer a great alternative to free weights or to diversify your existing training.

Pictured are resistance bands from www.letsbands.com but you can also buy these online or in any sports store.


Read more from our Health & Fitness column, here