Resistance Band

Low Impact Home Workout – Total Body

April 4, 2020 by Nicole Leave a Comment

I have another low impact home workout for you today. No jumping (downstairs neighbor approved), and all you’ll need is a resistance band loop. This is a workout I did live on Instagram Thursday. Thanks to technological problems, I wasn’t able to save it so I filmed it again for YouTube.

Low Impact Home Workout

EQUIPMENT NEEDED:

Resistance Band Loop – I’m using the medium weight from the set linked.

This low impact home workout is broken up into three circuits. In each circuit, you’ll do three exercises for 30 seconds each, back to back. You then rest 30 seconds before repeating. So it’s 90 seconds of work, 30 seconds of rest.

In the first circuit, we’ll alternate right, left, right, left, so you’ll complete the circuit four times. In circuits two and three, we’ll do just three sets. Rest for 60 seconds in between each circuit.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

CIRCUIT 1

See 1:11 in above video for a preview of the exercises.

Curtsy Pulse to Knee Drive (no band)
Deadlift (can do staggered or balance, band in hand and under foot)
Low Squat to Low Lunge with Row (hold band in hands)

CIRCUIT 2

See 9:38 in above video for a preview of the exercises.

Shoulder Shapers
Squat to Calf Raise with Row
Bear Plank Lateral Walk – keep band above wrists or you can ditch it

CIRCUIT 3

See 16:11 in above video for a preview of the exercises.

Push Up Shoulder Taps
Forearm Plank Reach
Rolling Crunches

Similar Workouts

If you enjoyed this low impact home workout, check out these similar routines:

Mini Band Quiet Workout – same structure, all mini band exercises.
Bodyweight At-Home Workout – same structure but no equipment needed. This is another one.
Check out THIS PAGE for all my quiet, apartment-friendly workouts.

xo Nicole

Link to equipment is affiliate.

Filed Under: Full Body, Quiet, Resistance Band, Video, Workouts Tagged With: home workout, low impact workout

Quick Mini Band Workout (Total Body)

March 26, 2020 by Nicole Leave a Comment

This quick mini band workout will take you just under 20 minutes to complete. It’s another one that I did on IG Live earlier this week. There’s no jumping so it’s perfect to do at home if you have downstairs neighbors or sleeping family members.

Quick Mini Band Workout

EQUIPMENT NEEDED

Mini band – I’m using a heavier one for the first circuit and then a slightly lighter one for the remaining workout, but you can absolutely do it with just one.

This quick mini band workout is broken up into three circuits. In each circuit, you’ll do three exercises for 30 seconds each, back to back. Rest for 30 seconds then repeat the circuit a total of three times. Rest for 60 seconds in between each circuit.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

Circuit 1

See 1:27 in the above video for a preview of the exercises.

Side Step x2 Squat Pulse
Squat Slam Calf Raise
Bear Plank Hydrants

Circuit 2

See 8:04 in the above video for a preview of the exercises.

Bent Raise + High Row
Back Lunge Shoulder Press + Pull
Squat Hold Pull Apart x2 + Row

Circuit 3

See 14:36 in the above video for a preview of the exercises.

Squat to Standing Crunch
Mountain Climbers
Cherry Pickers

Similar Workouts

If you like this quick mini band workout, check out these similar routines:

Quiet At-Home Workout – This uses the same structure as today’s workout (no jumping!) but is all bodyweight exercises.
Total Body Resistance Band Workout – This is a longer resistance band workout that mixes in some bodyweight AMRAP blasts.
All of my resistance band workouts are organized HERE.

xo Nicole

Filed Under: Full Body, Resistance Band, Video, Workouts Tagged With: mini band, resistance band

Total Body HIIT Circuit Workout (30 On / 30 Off)

March 2, 2020 by Nicole 1 Comment

This total body hiit circuit workout uses the same structure as last week’s bodyweight workout. We’ll add in some equipment, but still keep it fairly minimal so you can do it at home. Enjoy!

20-Mins Total Body HIIT Circuit Workout

EQUIPMENT NEEDED:

Resistance band loop – Use a medium weight; you want to be able to get a big enough range of motion to do a row.
Medium dumbbell

This total body hiit circuit uses an interval structure of 30 seconds of work and 30 seconds of rest. You’ll go through the five exercises four times total. At the halfway point, we’ll rest for a full 60 seconds.

If you’re new to HIIT workouts or are short on time, you could opt to just go through the circuit twice instead of four times.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

See 01:30 in the above video for a preview of the exercises and how to modify them.

Squat Jump Pull Apart + Row (resistance band)
Jump Lunge Row (resistance band)
Push-Press Jumping Jacks (dumbbell)
Side Lunge to Hop (dumbbell)
Star Plank Jacks x2 + Donkey Kick (bodyweight)

Similar Workouts

If you liked this total body hiit circuit workout, you’ll love these similar ones from the archives:

30 On / 30 Off Bodyweight HIIT Workout – same structure but no equipment needed
Sweaty HIIT Circuit (10 or 20 Mins) – no equipment needed, but a set of medium dumbbells are optional
30-Min HIIT Workout with Weights – broken up into three mini circuits of 30 sec work / 10 sec rest
Bodyweight HIIT Workout – total body, 22 mins long, no equipment needed

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Resistance Band, Video, Workouts Tagged With: hiit, hiit workout