15-Minute Resistance Band Workout: Toning & Sculpting

by Travelling Peach

Sometimes, it’s hard to fit exercising in your busy schedule and you just don’t feel like going to a busy gym and sweating it out late at night after work. So what’s the solution? Simple answer: THIS workout.


This workout is based on a low weight, high rep approach to strength training. It’s designed to sculpt and tone the whole body - arms, legs, creating a fuller firmer bum and sculpted core, everything! - and uses the constant tension of the resistance band to stimulate muscle growth. Plus, best of all, it only takes 15 minutes to perform and can be done anywhere. All you need is your resistance back and away you go. It’s perfect for people with busy schedules who are looking for a ‘top-up’ workout to help them maintain the results they’ve already achieved, and to support their normal regime.

 


1. Clamshells

Targets: Hips, thighs, glutes

How to:

  • Wrap the resistance band snugly around both thighs, just above the knees, and tie it securely. 
  • Lie on your right side, elbows under your shoulders, hips stacked and knees in line with your hips.
  • Keeping your feet together start to lift your left knee, pressing to open your legs into a diamond shape. Then lift your right foot off the floor, and lower your top knee to close your legs without lowering the underneath foot. That's 1 rep.
  • Perform 1 set of 10 slow and controlled reps, followed by 30 reps pulsing on each side.


2. Squats and Single Arm Raise

Targets: Legs, glutes, shoulders 

How to:

  • With your feet shoulder-width apart and toes parallel, step both feet onto one end of the resistance band. Hold onto the other end of the band with your right hand (it should feel loose) and rest your left hand on your hip.
  • Lower into a squat and punch the band with your right hand towards your left foot. Then stand up straight and drive your right hand into the air and right elbow out to the side. (Important: Keep your glutes engaged and shoulders square).
  • Perform 1 set of 10 slow and controlled reps. Repeat on the other side. 

3. Single Arm Tricep Extensions 

Targets: Triceps, backs of arms

How to:

  • With your feet shoulder-width apart and toes parallel, step your right foot onto one end of the resistance band. Hold onto the other end of the band with your right hand (it should feel loose). 
  • Extend your right arm up towards the ceiling, bend at the elbow and, without moving your head forwards, lower your fist behind your head. 
  • Then reach your left hand to your mid-back and grab hold of the band.
  • Keeping the band taut, extend your right arm up to the ceiling again. Hold for 2secs, then relax back down. That's 1 rep.
  • Perform 1 set of 10 slow and controlled reps. Repeat on the other side.

4. Shoulder Bridge

Targets: Core, pelvic floor, thighs, glutes

How to: 

  • Lay on your back with your knees bent. Position your feet hip-width apart on the floor, as close to your bum as possible. 
  • Place the band over your hips, holding onto each end with your hands by your sides.
  • Pushing your shoulder blades and arms into the ground, peel your pelvis and hips off the floor, pushing against the resistance of the band. Squeeze your glutes, and lower your hips and pelvis before lowering back down.
  • Perform 1 set of 20 slow and controlled reps.

5. Curtsey Lunge With Bicep Curls

Targets: Hamstrings, glutes, arms

How to:

  • Holding onto the ends of the resistance band with palms facing forwards, step your left foot onto the center of the band, with your left knee and toes pointing outwards. Then step your right foot behind and over to the left. (Note: Your hips and torso should stay squared, with arms lengthened.)
  • Lower your back knee into a low curtsey lunge and bend at the elbows as you pull the ends of the band upwards towards your shoulders. Hold for 2secs before squeezing your glutes and lowering your arms back down to return to the start position.
  • Perform 1 set of 20 slow and controlled reps.


'The fantastic thing about resistance bands is that, unlike heavy weights and other equipment, they achieve effective results without putting strain on the joints and, as they don’t rely on the force of gravity to provide resistance like free weights do, they can adapt to a greater variety of motions, making it possible to change the emphasis placed on certain muscles during certain exercises. E.g. You can the emphasis placed on the quadriceps and hamstrings during squatting or stepping exercises by changing the pull direction of the elastic. Brilliant for people who want to strengthen specific muscles (e.g. athletes and sportsmen) or those recovering from injury who want to perform some rehabilitative strength training exercises without applying pressure on the joints.'





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