30-Minute Resistance Band Workout

Start building your best body for summer with this full-body, 30-minute resistance band workout from PT Parker Cote…

Resistance bands offer one of the most effective ways to get a workout in anywhere, anytime. Sessions like this 30-minute resistance band workout can give your body a much-needed break from weights, while targeting the muscles in a unique way.

Unlike free weights (which should still be an integral part of any workout plan) bands provide progressive resistance, meaning the weight increases during the concentric portion of the move, forcing the muscles to grow and adapt.

Incorporate this workout when you’re on the go, or whenever you need to switch things up.

“Bands are versatile and portable,” says the man who put this session together, Parker Cote. “I find them to be great for maintenance when you don’t have time to get to the gym or you’re on the road – you can use them literally anywhere.”

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1. Band Squat

Reps: 25
Rest: 45 secs
Sets: 4

• Step on the band with feet slightly wider than shoulder-width.
• Loop the bands over your upper arms.
• Proceed to squat normally, dropping your hips back then lowering, while keeping your chest up and looking straight ahead.
• Squeeze the quads and glutes as you return to standing.

2a. Band Lateral Raise

Reps: 15-18
Rest: Straight into 2b

• Step both feet on the centre of the band.
• Begin with the band in front of you, and with a slight bend at your elbows, raise the band away from your body until you form a ‘T’ with arms parallel to the floor.
• Lower to start.

2b. Band Reverse Flye

Reps: 15-18
Rest: 45 secs, then repeat 2a
Sets: 3-4

• Bend at the waist and keep your back flat throughout.
• Loop the band around both feet and cross the band over to form an ‘X’ with the band.
• Keeping a slight bend at your elbows, raise the bands until your arms are parallel to the floor.
• Return to the start.

3. Band Overhead Press

Reps: 12
Rest: 45 secs
Sets: 4

• Stand in the middle of the band with both feet, then loop the band behind your body, with palms facing forward.
• Keeping the abs engaged, press the band overhead.
• Return to the start.

4a. Band Bent-Over Row

Reps: 12
Rest: Straight into 4b

• Step over the band, but only allow a small part of the band to be outside of your feet due to the shorter range of motion on this move.
• Bend at the waist, keeping your back flat and head down.
• Squeeze your shoulder blades together to row the band up, with your elbows tucked in and hands stopping at chest height.
• Return to the start under control.

4b. Band Low to High

Reps: 15
Rest: 45 secs
Sets: 3

• With a staggered stance, step in the middle of the band with your back foot.
• Grasp the handles (or just both sides of the band) with a palms-up grip, with a slight bend at the elbow, then use your upper chest and shoulders to bring the band handles together, finishing at face height.

5. Band Overhead Triceps Extension

Reps: 18
Rest: 45 secs
Sets: 3

• With a close stance, step over the middle of the band to lock it in place, then grasp the handles overhead with your palms facing upward, and your hands at the base of your neck.
• Allow the elbows to flare out naturally.
• Extend your arms fully overhead, then return to the start.