Fun and friendly beginner resistance band workout!

Are you someone who wants to get into the gym but find being surrounded by people intimidating and scary. Well I have the perfect solution for you.

I have handcrafted a resistance band workout for you to do in your very own home. How great is that!

I was once someone who was too intimidated by the gym, I found using resistance bands for my own home workouts a really great way to build up strength and correct form. but most of all I was able to build up my confidence and find my feet with this whole workout thing.

So I am going to share one of my favourite resistance band workouts with you here.

What do you need.

1. Resistance bands.

You must have guessed this one; to complete a resistance band-focused workout it would be logical to need resistance bands!

I would recommend purchasing the Smart Workout Elite resistance band bundle. It has everything that you need to create your own home workout system.

The bundle includes:

• 7 resistance bands that are stackable to reach the equivalent of 120kg/260LBS
• Varying handles; incl. ankle straps and hand held straps
• An ajustable workout bar
• Clips to enable you to add the resistance bands to whichever handle you would like
• A compact bag
• Acess to two resistance band workout plans

SmartWorkout focused on making a good quality resistance band that didn’t wear out didn’t snap and even had a 5-year warranty!

So I would highly recommend this set to anyone who is starting out on their fitness journey, they also have all the items within the bundle able to be sold separately and some other smaller bundles.

2. A reasonable space

Now you don’t need a huge amount of room but you also need to be able to move somewhat without knocking into something every 3 steps or so.

This workout can be done absolutely anywhere; your garage, your kitchen, bedroom, even outside in your garden providing the weather holds up!

3. Decent footwear and clothes.

You are gonna want to change out of your dressing gown and slippers.

Try to find a pair of old leggings or tracksuits, something that you can move freely in. If you don’t have any check out these leggings on amazon, I find them perfect for my workouts.

For shoes you can find an old pair of trainers or even go barefoot. Just be careful of the ground underneath you, if it is slippy I would recommend shoes or no socks.

Now onto the exciting part; the resistance band workout!

Resistance Band Workout.

Make sure you have all of the equipment listed above before you start.

This workout is a full-body workout; so it will aim to target all of your main muscles.

Exercise 1; Regular squat

Using the barbell attachment from the smartworkout kit, connect the number of resistance bands you would like to use.

Remember everyone is different and your main focus when starting is ensuring your form is correct. You don’t want to create bad habits early on, so go for a lighter resistance, you can always increase it if it feels too light.

When you are ready stand with your fit shoulder-width apart on the resistance band/bands and place the bar onto the back of your shoulders. Note that the bar should rest on your shoulders and not your neck.

Now squat down with your back tilted slightly forward and your knees bending at a right angle.

Try to do between 8 -12 squats, 4 times. If 12 feels easy you should probably increase the resistance.

Exercise 2; Bent over row

This exercise is great for your back!

Start by attaching the handle-style grips to the number of resistance bands you want to use. Again remember your form is your most important goal.

Next place your feet onto the bands just like the squat, bend your knees slightly and bend yourself at the hips. Now pull up with your arms using the handles and make sure to keep your elbows tucked in.

Try to do between 10-12 rows, 3 times. Again if 12 feels easy increase the resistance.

Exercise 3; Leg raises

With the one you need the ankle strap attachement.

Choose the number of resistance bands you need, this exercise is single leg so may be lighter than you think. Attach the ankle straps to the bands.

Stand with one foot in the middle of the band and put the strap around the other foot’s ankle. You may want to put your hand against a wall/hold onto something.

Now swing your leg out to the side, keeping yourself and your hips facing forward, you should feel this in the side of your thigh.

Aim to do between 12-15 raises. If 15 feels too easy increase the resistance.

Exercise 4; Shoulder press

This is one of my favourite exercises, I love them!

Grab your resistance bands and connect the handle attachments. Stand once again feet shoulder-width apart on your resistance band/bands.

Engage your core with this one to help keep your balance, grab ahold of the handles a push them above your head. Bring your arms down to your shoulders each time and then push above your head.

Try to do between 10-12 presses. If 12 feels too easy increase the resistance.

Exercise 5; Tricep extensions

These are really great for toning up your arms.

I would recommend no handle attachments for this one. Once again stand on the resistance band/bands, if you are using multiple connect them by using the carabiners.

Pick up the ends of each band, and bring your arms around so that they are placed behind your head. Have your palms facing inward and your triceps facing outward.

Now the movement is all in your elbow, try to keep the rest of your arm as steady as possible. Extend your arm using your elbow joint and then take the band down to about the back of your head. Thats one rep.

If you find it easier to do one arm at a time that will also work just as well. It will mean that you can purley focus on one arm and are more likely to get the correct form.

Try to do between 10-12 extensions. Again if 12 feels too easy increase the resistance.

Want more workouts.

Smart Workout has an app which has so many workout guides and exercises for you.

This app has video-style explanations on how to use their resistance band products to complete exercises and workouts.

You can use the app to track your weight and your growth with each exercise that you do.

Want more reviews on SmartWorkout check out this blog! It also advises on the best gym equipment to invest in as a beginner.