Pumps & Iron

Lower Body Resistance Band Workout (30 Mins)

June 24, 2019 by Nicole Leave a Comment

This lower body resistance band workout will take you just about 30 minutes to complete. I got a lot of requests for low-impact workout, so there’s no jumping involved with this one. It’s great if you have downstairs neighbors, need a “quiet” workout, or your knees just aren’t big fans of jumping around. 🙂

The focus is lower body today. Next week, I’ll post another workout with the same structure that focuses on upper body and core. Enjoy!

Lower Body Resistance Band Workout

EQUIPMENT I USED

Resistance band loop. I used a medium-heavy band for circuits 1 & 3 and a medium band for circuit 2. Depending on the weight on yours, you could absolutely do the whole thing with just one band.

This lower body resistance band workout is broken up into three circuits. In each circuit, you’ll get three exercises and go through them four times. Rest for 15 seconds after each set. In other words, do all three exercises back to back then rest for 15.

In the first two circuits, you’ll stay on each exercise for 45 seconds. For the final circuit, you’ll stay on them for just 30 seconds.

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

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

Workout Breakdown

CIRCUIT 1

See 3:43 in above video for a preview of the exercises.

Banded Squat with Pulses
Back Step to Diagonal Step—isolate one side, switch sides each set (four sets total = two sets each side)
Low Lateral Steps

CIRCUIT 2

See 14:47 in above video for a preview of the exercises.

In this circuit, you’ll isolate the same leg for all three exercises. Switch leg each set.

SL Deadlift
SL Hinge
Back Lunge to Low Step

CIRCUIT 3

See 25:47 in above video for a preview of the exercises.

Clamshell Lifts—isolate one side, switch sides each set (four sets total = two sets each side)
Straight Leg Lifts—isolate one side, switch sides each set (four sets total = two sets each side)
Hip Bridge Pulses—pulse out and up simultaneously.

More Lower Body Resistance Band Workouts to Try

xo Nicole

Filed Under: Circuit, Lower Body, Resistance Band, Video, Workouts

Core + Upper Body AMRAP Workout (Bodyweight)

June 11, 2019 by Nicole 1 Comment

Core + Upper Body AMRAP Workout - This bodyweight workout is broken up into three 4-minute AMRAPs that target your upper body and core. #amrapworkout #workoutvideo #athomeworkout #coreworkout

This is the third and final workout in our three-part AMRAP series. In addition to this core and upper body AMRAP workout, be sure to check out the previous two focusing on lower body and total body.

No equipment is needed for this workout, but we are going to do a sliding exercise (army crawls). For that you’ll want a dish towel or something that slides across the floor. If you don’t have that available, you can do forearm plank jacks instead (10 reps).

Core + Upper Body AMRAP Workout

This core and upper body amrap workout is broken up into shorter 4-minute long amraps. AMRAP = as many rounds/reps as possible. I’ll give you two exercises and you’ll get through them as many times as you can in the four minutes. We’ll rest for 60 seconds then do the same thing with a new set of exercises.

In total, there are three AMRAPs. For a 30-minute workout, we’ll go through them twice. If you’re looking for a shorter and/or less intense workout, just go through them once.

As with all workouts, you want to make sure you’re properly warmed up beforehand. I have two to choose from or you can do your own:

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

Always listen to your body, modifying or stopping as needed. I show modifications for each exercise in the above video (times listed below). And don’t worry about going at the same pace as me if you follow along with the video. You want to get through the exercises as many times as you can. 🙂

Workout Breakdown

AMRAP 1

See 1:22 for preview of exercises and how to modify.

Rolling Crunches (5 reps) – right, center, left, center = 1 rep
Mountain Climber Push Ups (5 reps) – 4 mountain climbers each side (8 total) + 1 push up = 1 rep

AMRAP 2

See 7:05 for preview of exercises and how to modify.

Single-Arm March Crossbody Crunch (3 reps, each side) – keeping the rep number low for these because I want you to go from one side to the next without coming out of your plank
V Up-N-Overs (10 reps, 5 each direction) – you can use any object (or non at all)

AMRAP 3

See 12:07 for preview of exercises and how to modify.

Crab Kicks with Triceps Dip (10 reps, alternating kicking legs)
Army Crawls (5 reps) – up and back = 1 rep, use sliders or a dish towel. Alternate exercise if you don’t have sliding material = 10 forearm plank jacks.

Looking ahead, I’ve gotten lots of requests for low-impact workouts (no jumping). Next week and the following we’ll do just that with some resistance band work. 🙂

xo Nicole

Filed Under: Abs, AMRAP, Bodyweight, Upper Body, Video, Workouts

Lower Body AMRAP Workout (Bodyweight)

May 28, 2019 by Nicole 1 Comment

Bodyweight Lower Body AMRAP Workout - Lower Body | This workout is broken up into 4-minute AMRAPs targeting the legs and glutes. Video included! #amrap #lowerbodyworkout #legday #bodyweightworkout

This lower body AMRAP workout is the second of three in this series. Last week’s was total body if you missed it. It’ll focus on legs and glutes and is perfect to do as your next leg day workout. No equipment is needed, so you can do it anywhere—home, gym, hotel room, outside.

If you follow along with the video, don’t worry about going at the same pace as me. The goal is to get through as many rounds and reps as you personally can.

Lower Body AMRAP Workout (Bodyweight)

This lower body amrap workout is broken up into shorter 4-minute long amraps. AMRAP = as many rounds/reps as possible. I’ll give you two exercises and you’ll get through them as many times as you can in the four minutes. We’ll rest for 60 seconds then do the same thing with a new set of exercises. In total, there are three AMRAPs. For a 30-minute workout, we’ll go through them twice. If you’re looking for a shorter and/or less intense workout, just go through them once.

As with all workouts, you want to make sure you’re properly warmed up beforehand. I have two to choose from or you can do your own: