Printable 20-Minute Resistance Band Workout

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.