Hi, Young Living members! I’m Edina Hamulic, figure pro with the National Gym Association. I’m looking forward to sharing my resistance band workout with you!
I started using resistance band training after giving birth to my son, and I loved how simple and convenient the workouts were. I could use the bands while the baby was napping or whenever I had 15 minutes to spare. They are so simple and easy to use, but they still offer a very effective, varied workout.
With resistance bands, I can do a full-body workout in less than an hour—sometimes only 15 minutes! Best of all, I can increase or decrease how difficult my workouts are—I am in control. After giving birth, I definitely was not ready for any weightlifting, so the resistance bands helped me ease back into shape. They are also safe to use on your own without a spot buddy.
Resistance bands can be easily adapted to your fitness level by simply allowing more or less slack in the bands. There is a variety available on the market. You will also find two different types of bands: basic resistance bands, which are simply rubber strips; and tube resistance bands, which have a foam handle and allow for greater versatility. I’ll be describing exercises using tube bands, but you can modify them to fit basic resistance bands, too.
Now that you know a little more about resistance bands, let’s get started with a simple and fast workout! With each of these exercises, you can adjust the difficulty by allowing more or less slack or by adding another band.
My 15-minute Full Body Workout
This workout will definitely get you going and work your whole body, without having to use different equipment or weights! Complete each exercise with 2 sets of 12–15 reps each, resting for 30 seconds between sets.
Squat and Press: Stand on the center of the band, holding the handles on either side of your head with an overhead grip, as if you are holding a bar on your shoulders. Squat down until your quads are parallel to the floor, keeping your back straight. Next, stand straight up, exploding upward and pressing the handles high overheard. Lower the handles, squat down again, and repeat. Make sure you keep your weight in your heels and that your knees don’t go past your toes as you squat.
- Split Squat to Curl: Stand on the center of the band, holding the handles with your hands hanging at your sides. Step your left foot backward and kneel downward into the lunge position. At the same time, bend your elbow and flex your biceps in the curl motion. Switch legs and repeat.
- Bent-Over Fly: Stand on the center of the band, your feet shoulder-width apart. Hold the left end of the band with your right hand, and vice versa. Bend over until your trunk is parallel to the ground, with your hands hanging down to the ground. Keeping your elbows only slightly bent, bring your arms up until your chest is open.
- Tricep Push Down: Throw the band over a stable bar or hook overhead. I usually find one in the garage. Grab each end of the band and pull your hands down, extending your arms all the way and flexing your triceps. Keep your elbows close to your sides.
- Seated Rows: Sit down with your legs straight in front of you. Wrap the band around a post at your feet while holding one end in each hand. Hold your arms straight in front of you, and then pull your hands toward your body, allowing your elbows to bend away from your body. Keep your back straight and focus on the back muscles as you row.
Four More Exercises I Love
If you want a few more exercises to add to your routine, try these simple but powerful moves:
- Standing Hamstring Curl: Stand on one end of the band with your left foot, and then loop the handle of the other end over your right foot. Bend your knee and allow your leg to curl backward, flexing the hamstring. Do 3 sets of 12–15 reps, then switch legs.
- Bicep Curls: Holding the band at both ends, lay the slack on the floor and step onto the center of the band with one or both feet. Stand straight up, hold the bands with your thumb facing up, and curl your arm to flex the bicep. Do 3 sets of 12–15 reps.
- Standing Hip Abductors: Stand straight up with the band wrapped loosely and secured around your ankles. Keeping your knee straight and lift one leg to the side as high as is comfortable. Repeat with the other leg. Do 3 sets of 12–15 reps.
- Bent-Over Rows: Stand on the band with both feet while holding each end. Bend over at the waist until your chest is parallel to the floor. Pull your hands toward your body, allowing your elbows to bend away from your body. Keep your back straight and focus on the back muscles as you row. Do 3 sets of 12–15 reps.
With simple, fast exercises like this, you can give your body a workout right in your living room! Try my workout and tell us your favorite exercise in the comments!
—Edina Hamulic, NGA Figure Pro, facebook.com/edinafit
What great ideas, thank you!
Been out of the gym since June due to ankle injury. Looking for a good at home work now that ankle is finally healing. Thanks to Young Living!
I would love to win the Power Pack Gym Bag Kit. It would give me a challenge workout with the bands.
I look forward to trying this and possibly doing it in video form for my YL members to ensure they know how to do the exercises correctly.
Sounds great! Would love to try!
These are great workouts!! Thank You!
Love it. I love the bent over fly but actually love all of it.
Thanks for the info.
Fitness is one of my big goals and this sounds like a workout I can do!
Love the split squat and curl
I’d love to try this!
I have a resistance band that I’ve been using on and off for the past few months. I typically get bored with the same workouts, so I’m looking forward to trying out the ones on your blog! My favorite workout is the Squat and Press because I can feel it working the lower and upper portions of my body. Thanks for sharing!
I love the standing hip abductors. I really feel it and can tell it works! I love the resistance bands and all the wonderful things they do!!
I would love to be able to workout at home. I just had surgery so going to the gym now is next to impossible.
I have wanted to begin an exercise program using bands. And here you are – an answered prayer. Thank you!
I’m also a fervent Young Living Essential Oils lover and user.
Yahoo for Young Living! Thank you! I love adding new things to my work outs! I especially love my Pure Protein shake after my work outs!
LOVE this!!! 15 minutes? There goes my *no time to exercise” excuse! Oh, how I need this. I’ve been eating clean since 7/20/15 and down 20 pounds (woot woot!)
Great workout idea! Thanks!
This sounds for great workout when traveling. I have used them before!
Great way to work out at home. Thanks!
This is a great idea – work out at home when you have time. I could do this! Thanks for the great info!
At my last doctor visit, my test showed that I have the muscles of an 80 year old and I’m 67! It was suggested I start with resistance bands. This kit would be perfect for me.
Loved this article. I am a personal trainer in South Texas and Im always looking for ways to keep my clients motivated. Especially when they are traveling or can’t make it to the gym. Thank you for the tips using the resistance bands. This is also great for my pre-natal clients as well as for some of my injured clients.
I am also a Young Living member and love all the oils and products. I use oils daily and bring them to the gym where I am using them constantly.
Again, thank you for the information.
I love resistance bands. Most people think they look so easy until they try them out! They’re definitely deceiving. I also love that you can take them anywhere. So light weight and easy to pack.
Would love to win. Thanks for the opportunity.
Thanks for the tips! I can’t wait to try this routine out tomorrow since I had to cancel my pilates class. This may make a great off-day routine!
I really like the seated row and standing hamstring curl. Looking forward to doing this workout on a regular basis.
Resistance training, one of the best ways to exercise. Go Young Living!
Looks like a great work out for the busy woman or mom!!
I would love to win this. I will be trying your workout tomorrow!
I would love to win this and get into shape for the year 2016. That would be wonderful for me. I live in Indiana.
Great blog! Young Living rocks!!! :)
I absolutely love how Young Living is putting focus on workouts and give great examples of simple workouts for everyday people.
With my busy schedule it’s hard to get a workout in. Love that it’s only 15 minutes and I bet I could do it in front of my computer.
I appreciate your post very much. I am one of those moms that has zero time for long workouts. I miss that time! I miss being strong and athletic. I’m hoping to get back there someday. This blog has definitely given some encouragement to do so.
I would like to win this so I can get in better shape.
I’d love to win one of these! Fixing to ramp up my #oolafitness and this would be a perfect start!!!
I love what you had to share. This sounds perfect for me to begin. After purchasing our home in the mountains and clearing our property of trees and brush (yep helped my hubby in it all) I have better physical health. I am looking forward to beginning this new health regime. That lovely bag of goodies is a great giveaway!
Great insight to resistance band exercises. Looking forward to adding to my routine!
That would make a wonderful Christmas gift!
Great workout! I love the bent over flys. I am a runner so I tend to have tight hamstrings and chest. This is a great exercise to strengthen my upper back muscles to promote better posture. Plus, the bent over position is a great way to get those hamstrings on stretch a little!
I would love to incorporate these resistance band exercise into my routine! 😊
What GREAT tips! My husband and I love BLM. Such a great support to our bodies!
I would love to win this Power Pack Gym Bag Kit! My husband is wanting to lose weight and get back in shape and these exercises could easily be worked into his long-hour, desk-job schedule. I might even try them, too!
I love this workout!
This would be great for on the go or for home exercise! I love YL!
Love this idea and I can’t wait to try it! I would love to win the Power Pack Gym Bag Kit as well!
Would love to incorporate this into my daily regimen:)
YL all the way!
Can’t wait to try these!
I love resistance band training! These are great tips. We incorporate resistance bands into our exercise routines, which are, of course, powered by Peppermint-infused water and Ningxia Nitro!
I would love to do more home-based workouts. Plus who doesn’t love BLM?