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Printable 20-Minute Resistance Band Workout

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This is the printable version of our 20-Minute Resistance Band Workout Video. We recommend that you watch the video (and read its supporting text) before trying this abbreviated version.

Chest Pull with Band
 
15 reps

 

 

Sit tall in a chair with your abs engaged. Fold your resistance band in half and grip each end in front of your chest, elbows bent. Pull the band, bringing it closer to your chest and straightening your arms, and then slowly release it back to the start position.

 

 

Exhale as you pull and inhale as you release.

 

 














Bent Over Row with Band

 

 

15 reps

 

 

Place the resistance band under your feet and grasp each handle. Engage your abs and bend forward from the waist until your back is parallel to the floor, releasing your arms down toward the ground. Pull the handles upward, drawing your shoulder blades together and your elbows toward the ceiling and slowly release back down to the start position.

 

 

Keep your abs engaged to protect your lower back. Move your feet closer to the handles to make it harder; closer to the center of the band to make it easier.

 

 

Exhale as you pull up and inhale as you release.

 

 














Shoulder Raises with Band

 

 

15 reps

 

 

Place the resistance band under your feet and grasp each handle. Sit tall with your abs engaged and arms slightly bent at the elbows.  Lift the arms up to shoulder level and slowly release back down to the start position.

 

 

Keep your wrists in line with the forearms, not bent. Move your feet closer to the handles to make it harder; closer to the center of the band to make it easier.

 

 

Exhale as you pull up and inhale as you release.

 

 













Biceps Curls with Band

 

 

15 reps

 

 

Place the resistance band under your feet and grasp each handle. Sit tall with your abs engaged and your elbows tucked to the sides of your waist.  Curl the hands up towards the shoulders and slowly release back down to the start position. 

 

 

Keep your wrists in line with the forearms, not bent. Move your feet closer to the handles to make it harder; closer to the center of the band to make it easier.

 

 

Exhale as you lift up and inhale as you release.

 

 














Overhead Triceps Extensions with Band

 

 

15 reps

 

 

Place one end of the resistance band under your feet and grasp the opposite end overhead with both hands. Sit tall with your abs engaged and pull the arms close to the sides of your head, elbows pointing forward. Extend the arms up, lifting that handle toward the ceiling and slowly release back down to the start position.

 

 

The only movement should be the elbows bending and straightening. Keep the elbows pointed forward, not out to the sides.

 

 

Exhale as you lift up and inhale as you release.

 

 

















Shoulder Stretch

 

 

Hold for 10-30 seconds
 

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and bring your left arm across your chest, holding it below the elbow.
 
Keep the shoulders relaxed down.
 
Breathe deeply. Repeat on opposite side.

 

 

Overhead Triceps Stretch
 
Hold for 10-30 seconds
 

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and bring your right arm overhead, placing the palm on the center of your back and supporting the elbow in your left hand.
 

Breathe deeply. Repeat on opposite side.

 

 

Upper Back Stretch
 
Hold for 10-30 seconds
 

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and extend your arms up toward the ceiling.  As you squeeze your shoulder blades together, pull the elbows down and back. 
 

Hold the stretch and breathe deeply. Repeat one more time.















Chest Stretch
 
Hold for 10-30 seconds
 

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Lace your fingers behind your back, straightening the arms the best you can and opening up the chest.  Relax your shoulders down.
 

Breathe deeply.

 

 

Single Knee Lifts

 

 

15 reps

Sit at the front edge of your chair, hands grasping the sides of the chair. Keeping the spine straight, lean back until you feel your abs engage. Keeping the knees bent, lift your left knee up towards your chest and slowly lower it back down. Switch sides, lifting the right knee up and then lowering down to complete 1 rep.
 
Make sure you're not leaning into your chair back. Keep your abs pulled in tight and your torso still.

 
Exhale as you lift your leg up and inhale as you lower it down.

 

 
















Lower Back Extensions with Band
 
15 reps
 

Place the resistance band under your feet and grasp each handle. Engage your abs and bend forward from the waist until your back is parallel to the floor. Keep your elbows bend and tucked in to the sides of the waist.  Keeping your spine perfectly straight, hinge from the waist to sit back up and then slowly lower back down to the start position.

 

 

Keep your abs and you spine lengthened. Move your feet closer to the handles to make it harder; closer to the center of the band to make it easier.

 

 

Exhale as you sit up and inhale as you release.

 

 
















Seated Abs Stretch

 

 

Hold for 10 to 30 seconds

 

 

Sit at the edge of your chair. Extend your legs out and your arms up overhead, stretching through the abs.

 

 

Breathe deeply. Repeat one more time.

 

 

Seated Twist

 

 

Hold for 10 to 30 seconds

 

 

Sit at the edge of your chair, feet flat on the floor. Place your left hand on your right knee and your right hand behind you. Twist (from the waist) to the right and hold, keeping the shoulders relaxed down.

 

 

Breathe deeply and repeat on the opposite side.

 

 

Seated Leg Extensions with Band

 

 

15 reps

 

 

Place the band's handle on your left foot, making sure it's secure. Step on the band itself with your right foot for resistance, holding the remaining band in your right hand.  Sit tall on your chair without leaning into your chair back. Lift your left leg up so that the back of your thigh comes off the chair. Keeping your leg elevated, extend your leg out, straightening at the knee and then bend the knee.

 

 

The only movement should come from bending and extending the knee. Keep your left thigh lifted off of your chair the entire time.

 

 

Exhale as you extend your leg and inhale as you bend it. Keep the band on your left foot and move to the next exercise.

 

 
















Inner Thigh Adduction with Band
 
15 reps
 

Sit tall on your chair without leaning into your chair back, placing your right foot on the band for resistance. Extend your left leg. Slowly sweep your left leg toward the midline of the body and then return back to the starting position.

 

 

Keep your toes pointed towards the ceiling.

 

 

Exhale as you move your leg across the body and inhale as you bring it back in line with the hip. Keep the band on your left foot and move to the next exercise.

 

 
















Outer Thigh Abduction with Band
 
15 reps
 

Sit tall on your chair without leaning into your chair back, placing your right foot on the band for resistance. Extend your left leg.  Slowly sweep your left leg outward and then return back to the starting position.
Keep your toes pointed towards the ceiling.
 
Exhale as you move your leg out and inhale as you bring it back in line with the hip. Repeat these 3 exercises on your right side before moving to the next exercise.

 

 
















Calf Raises with Band
 
15 reps
 

Place the band around your left foot, holding the handles securely with your elbows at your sides. Extend your leg. Point the toes forward and then slowly release them back.
 
Keep the band tight and think about flexing and pointing the toes.
Exhale as you point the toes and inhale as you flex the foot. Repeat on the opposite side.

 

 
















Bent-Knee Forward Stretch

 

 

Hold for 10 to 30 seconds

 

 

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and extend your arms up toward the ceiling. Bend forward from the waist, reaching towards your feet and relaxing your torso onto your thighs.
 
Breathe deeply. Slowly roll the spine back up when finished.

 

 

Straight-Leg Forward Stretch

 

 

Hold for 10 to 30 seconds

 

 

Sit tall on your chair, legs extended in front of you. Engage the abs and extend your arms up toward the ceiling. Bend forward from the waist, reaching towards your feet and relaxing your upper body.

Breathe deeply. Slowly roll the spine back up when finished.

 

 

Seated Bend with Twist

 

 

Hold for 10 to 30 seconds

 

 

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Bend forward from the waist, reaching your right hand towards your left foot. Then twist your upper body towards the left as you extend your left arm up. Try to look up towards your hand.
 
Breathe deeply. Slowly rotate back down to switch and stretch on the opposite side.

 

 

Glute and Thigh Stretch

 

 

Hold for 10 to 30 seconds

 

 

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Place your left ankle on your right knee, gently pushing your left knee outward and down. Bend forward from the waist just slightly, keeping the head up and shoulders down.
 
Breathe deeply. Repeat on the opposite side. 

 

 

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About The Author

Nicole Nichols Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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Member Comments

  • RDSPDX
    Oh sorry - I see the print option on the side now. Thank you!!! - 7/4/2014 1:14:17 PM
  • RDSPDX
    It would be SO cool if you actually made this printable :) - 7/4/2014 1:12:45 PM
  • Coach Nicole has the best ideas for bands and balls. I used to miss the machines at the gym for working out my lower body but no more. These are great. Thanks. - 5/6/2014 6:11:48 AM
  • QUEENMAXIE
    Wonderful chair workout with bands! Great for an office break! - 4/18/2014 12:16:20 PM
  • I am disabled and confined to a chair. I am in desperate need of toning, stretching, and muscle building exercise. My son gave me a great resistance tube set for Christmas, but the only videos I could find required the ability to stand. I have searched the web from one end to the other to find a workout video that employs resistance tubes from a seated position. Who could have guessed I'd find a great one at my favorite website, Sparkpeople. Thank you, thank you, thank you. When can I get it on DVD? - 2/19/2014 11:33:36 PM
  • DAYHIKER
    THANK YOU, Coach Nicole, for the printout for this video! My husband is an over the road truck driver and I have been struggling to find exercises I can do in the small space we have. I just completed the printout exercises and am excited to have something that will work for me! Hugs!!
    Cindy on the road from Indiana to Dallas - 9/4/2013 5:13:44 PM
  • Looking forward to dioing this tomorrow! - 9/3/2013 4:16:54 AM
  • I like the video but some I can't do because of my right shoulder. But don't think I want try. I surely will. - 5/20/2013 10:23:06 AM
  • CUTEGRANNY2
    This workout is so wonderful for us folks with fibromalgia and others who have problems with flexability. PLEASE create a dvd for us that we can buy. I need workouts like this so much and I know so many other folks who do too. Thanks so much for this. - 3/15/2013 2:05:48 PM
  • MZJSNELSON
    i TRULY ENJOYED THIS WORK OUT AT MY OWN PAST....CAN FEEL MUSCLES WARMING UP...,HELPS CONTROL BREATHING....i HAVE THE XERCISE CHAIR
    WITH CONNECTIONS BUILT ONTO THE CHAIR - 3/5/2013 11:12:18 PM
  • JAFFA62
    Heat transfer across materials of high thermal conductivity occurs at a higher rate than across materials of low thermal conductivity. Correspondingly materials of high thermal conductivity are widely used in heat sink applications and materials of low thermal conductivity are used as thermal insulation. Thanks.
    Regards,
    http://www.grad
    uateschoolper
    sonalstatement.net/
    - 5/17/2012 1:33:10 AM
  • JAFFA62
    Heat transfer across materials of high thermal conductivity occurs at a higher rate than across materials of low thermal conductivity. Correspondingly materials of high thermal conductivity are widely used in heat sink applications and materials of low thermal conductivity are used as thermal insulation. Thanks.
    Regards,
    http://www.grad
    uateschoolper
    sonalstatement.net/
    - 5/17/2012 1:33:08 AM
  • Is there a way to resize the document so the printed version is not 25 pages long? - 5/4/2012 12:18:34 PM
  • Love having this printable for those of us limping along on dial-up! Thanks!

    I got a nice set of Spri resistance bands at a thrift store for 99 cents each. :-) Try Play it Again Sports, Craigslist & thrift stores for used exercise equipment. Especially a few months after New Year Resolutions wear off, all sorts of things turn up! - 4/19/2011 2:13:12 AM
  • Love having this printable for those of us limping along on dial-up! Thanks!

    I got a nice set of Spri resistance bands at a thrift store for 99 cents each. :-) Try Play it Again Sports, Craigslist & thrift stores for used exercise equipment. Especially a few months after New Year Resolutions wear off, all sorts of things turn up! - 4/19/2011 2:13:10 AM
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