VIDEO: 20-Minute Resistance Band Workout
Strengthen Your Muscles While You Sit!
-- By Nicole Nichols, Fitness Instructor
For more information about this video, please scroll down to read the text below the video player.Take this video with you! Click here for a printable version of Coach Nicole's 20-Minute Resistance Band Workout!
About This Workout
Our members asked us for more workout options that can be done at a desk. Like our popular Desk Workout, you need very little space to do these seated exercises. This workout will take you through a series of 10 exercises that work all of your major muscle groups, and end with seated stretches for the deskbound exerciser.
- Length: 20 minutes
- Equipment: A sturdy chair and a resistance band
- Type of Workout: Strength training (toning) & flexibility
- Muscles Worked: Most major muscle groups (chest, upper back, shoulders, biceps, triceps, abs, obliques, lower back, hips, quads, outer thighs, calves)
- Fitness Level: Beginner to intermediate; because you sit in a chair the entire time, this video may also be suitable for individuals with limited mobility (see Extra Tip below).
- Impact: Low-impact
- Safety Precautions: Warm up before starting this workout and wear athletic shoes.
- NEW! Track Your Workout: Scroll down to the bottom of this article and click the "Add to Fitness Tracker" button. (You must be logged in for this to work.)
- Extra Tip: This workout starts with upper body exercises, progresses to core (abs) exercises, and ends with lower body exercises, making it suitable for individuals with limited mobility and/or disabilities. A person who has limited use of her legs, for example, can complete the first (and possibly second) set of exercises, which focus on the upper body and core. You can fast forward to the sections of the video that apply to you.
- You can pause or rewind the video at any time if you need a break or need to watch for closer instructions. We suggest watching the video one time through before attempting the workout.
- This workout will take you through one set (15 repetitions) of each exercise. If you want to do more sets, simply replay the video until you finish 2-3 sets. You can also break up these sets into multiple, short workouts throughout your day, provided that you warm-up each time.
- This video does not include music, but you can play a stereo or CD in the background as you workout. Just make sure you can still hear the instructions.
- To play the video, simply click on the Play button (bottom left corner) to start. Below the video screen, you'll find buttons for Pause, Stop, and volume control.
