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.
  • 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.

Member Comments

  • very good strength and toning exersise video - 4/6/2015 7:11:00 PM
  • Thank you. Thank you so much for this email chair workout video. I have osteoarthritis in both knees. My good knee went out on me this past week and I have not been able to walk at all, in fact had to buy a walker to get around my house and still with great difficultly. It's been a catch 22 for me. The past few months I can not get to the swimming pool or do floor exercises, leaving me to sit or lay. I'm just putting the 50 lbs back on that I lost last year making it even more difficult to move around. Vicious circle. So thank you for these band chair exercises. I will definitely be doing them this week. And thank you for the wake up call. Most the emails you email me on exercise are so advanced there is no possible way I can do any of them, let alone get on the floor, I'd never get up again! So finally I received one that I could accomplish. Didn't think to search such a thing. Now I know!.
    - 3/31/2015 12:46:10 PM
  • Love the work out! - 3/20/2015 10:02:05 AM
  • I've had my resistance band for several years, and it has spent that entire time in the closet. This was my first workout with it. I have a very physical job (I stand at a counter all day, chopping fruit and veggies). The legs portion really opened up my eyes!! Apparently, I'm weak in my quads, which might explain the knee problems I've been having. This is a good thing!!

    Thank you Coach Nicole!!!
    - 3/11/2015 12:35:58 PM
  • Tis is harder than one would expect. I worked up a sweat!!!!! Love Nicole's workout. She's so easy to follow!!! - 2/26/2015 3:16:47 PM
  • This is my favourite. I do it 3 times a week. Great for people with limited ability. - 2/25/2015 6:10:43 PM
  • Watch out for LONG HAIRED people when you put the band behind you.

    It took a long time to separate my hair and my band, especially at the back of the head.

    GREAT EXERCISE THOUGH. MY FAVORITE!
    Pat in Maine - 2/25/2015 10:09:22 AM
  • Fitcord.com has resistance bands that are covered so you don't get slapped in the face when the band breaks. - 2/24/2015 10:07:25 AM
  • I just bought resistance bands,this video was very helpful as how to use them. - 2/20/2015 11:51:39 PM
  • Great video! Instructions, guide and visual example of moves makes it easy to watch and do. Excellent for travel. - 1/1/2015 11:37:35 AM
  • Used the latex bands and Resistance bands with handles. Calf exercises requred latex. The Arm raises required resistance bands unless I worked on at a time. Excellent workout and I love the stretch with the ankle on top of the knee! - 11/6/2014 10:42:09 AM
  • Thanks so much. For myself, I should follow the first half. Do more exercise to the upper body everyday. - 10/12/2014 5:37:01 AM
  • Wonderful! I have been finding it hard to exercise all by myself, and even though I cannot talk to the gal I can see what she is doing and do it with her so I am going to save this video in my health files and try to do it with her every day instead of just avoiding any workouts at home LOL Thank you. I am 83 and need to stay in shape. - 10/12/2014 12:42:26 AM
  • as a 78 year old senior I have been using weights to work out so this is a little different and can be done sitting in a chair! Thanks Nicole-awesome! - 10/11/2014 11:17:07 AM
  • Love, love love this workout! Thanks Coach Nicole!
    - 10/5/2014 2:34:01 PM