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20-Minute Resistance Band Workout

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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

  • Just trying to figure out how to use the latex bands without handles for these exercises. The upper ones were workable, but trying to tie knots or engage opposite feet was a little tricky. Any suggestions other than purchasing the handled bands? - 7/23/2014 4:22:30 PM
  • This was awesome. I didn't have the bands today but I was still able to do some of the exercise. Yes! That was great. - 7/4/2014 2:51:22 PM
  • I love doing this Video it works my whole body,thanks very much coach. - 6/29/2014 7:18:09 PM
  • Great video for a quick, complete body workout. Easy modifications can be made for beginners or those more advanced. - 6/27/2014 12:18:06 PM
  • Thank you! I did have a problem doing the leg movements, but I know with time I will be able to do them too. - 6/23/2014 4:42:31 PM
  • This was great! Especially for a beginner like me! THanks! - 6/5/2014 1:29:49 PM
  • Nicole is a terrific trainer. I love exercising with her. I will do more of her exercises. - 6/5/2014 12:13:35 PM
  • I will be sharing this with my wife who has limited mobility due to suffering from three strokes. She should be able to do this without much problem. - 5/27/2014 6:33:20 AM
  • Something I feel my body can handle - 5/13/2014 10:08:43 AM
  • Wow! I wanted an easy way to start with strength exercises and this looked like an good place to start. I'm sweating - I finished it, enjoyed it and I know I was working a lot of muscles that have been neglected for too long. - 4/29/2014 8:43:43 PM
  • This is worth book marking. A no excuse excercise you can do while watching TV. Thanks. - 4/28/2014 7:52:00 AM
  • Having been sedentary for sometime, this was great!!! Love it. - 4/4/2014 2:25:16 PM
  • Another keeper! I enjoyed everyone of these exercises! Thanks, Coach! - 4/3/2014 3:04:10 PM
  • I REALLY ENJOYED this!! I bought three Therabands packaged together (light, med, heavy) at Target for $12.00 and knew that they'd add variety to my workout. I didn't know specific muscle exercises, however, so this was great. Although the video shows a long tube, you can use Therabands as well (wide stretchy bands). Having Nicole as a guide certainly makes it more fun than figuring it out myself. Thank you! - 3/29/2014 9:50:33 AM
  • Thank you, Nicole. This was so awesome. I hurt my ankle so I thought my ability to exercise would be limited, but you've given me so many options! Look forward to using this video on a regular basis! - 3/10/2014 8:00:17 PM