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Fitness WOD: Resistance Band Workout II


Sometimes it’s easy to forget just how simple it can be to get a great workout. You don’t need tons of fancy equipment to get a quality workout. You just need to push your body a little bit further than it’s used to being pushed. Get comfortable with being uncomfortable and the body will adapt. The simple addition of a resistance band can make that happen.

Each of today’s movements is to be executed as a circuit performing each exercise with little to no rest between for 12 repetitions per exercise. Do this for as many rounds as you can for 10 minutes.

1-Leg Band Row

Reps: 12

How to Perform: Stand with feet hip-width apart and the resistance band under your right foot, grabbing the loops on either side of your foot with your hands. Shift weight onto your right leg, then hinge at the hips and lean forward, extending your left leg behind you. Keeping your chest up, pull the resistance band toward you by sending the elbows straight back and close to your sides. Extend the arms, returning to the starting position. Alternate the leg you stand on every round.

Single Arm Band Shoulder Press

Reps: 12 each side

How to Perform: Stand on a resistance band with one foot and hold the other end with the same-side hand, which should be in line with your shoulder. Press the arm straight up until it is fully extended overhead, then bring it back to starting position and repeat on the other side.

Band RDL

Reps: 12

How to Perform: Place a resistance band so it is under your midfoot and stand on it. Grab onto the band with both hands. The band should be in line with the side of your legs. Set your feet so they are about hip-width apart and keep a slight bend in your knees. Now hinge your hips backward as far as you can (while maintaining a neutral spine and not bending at the waist or rounding the upper back). Once you feel a mild stretch in your hamstrings, return to the starting position by driving through the mid-back of your feet (but keep your toes down) and pressing your body away from the floor, squeezing your hamstrings and glutes, while pushing your hips forward returning to the starting position.