20-Minute Resistance Band Workout
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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.
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.
- 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.
Related Content
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No Need to Stretch the Truth about Resistance Bands
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Strength Training with a Disability
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Printable 20-Minute Resistance Band Workout
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VIDEO: Intro to Exercising with Resistance Bands
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VIDEO: 5-Minute Lower Body Resistance Band Workout
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SparkPeople Workout DVDs with Coach Nicole
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Limited Mobility Workout Ideas
Member Comments
- 5/28/2013 1:15:17 PM
I've had these bands with handles lying around for at least 5 years. Thank God I didn't sell them at the thrift store. Thank you for the video to go along with them. Great work out. Really worked those outer thighs; an exercise I've been looking for...for home work out. - 5/23/2013 8:59:19 AM
I am just recovering from a lumbar impingement affecting my femoral nerve. I'm doing some stretching exercises for my column twice daily.
Now I'd like to know if I can do these exercises (20-minute Resistance Band) safely. Thanks! - 5/6/2013 11:18:23 AM
Thanks Nicole : ) - 5/2/2013 10:16:06 AM