Beginners Resistance Band Workout

30cm Looped Bands

25cm Looped Bands

Hip Circle Fabric Bands

• Put your resistance band above ankles 
• Hold onto something for balance 
• Once you have balance try to hold your hips or arms to the side
• Keep an upright/straight posture (try not to lean forward/ backwards)
• Keep core & leg muscles as tight and straight as possible
• Connect your mind to the movement (feel where the muscle is working)
• Lift your leg as high as possible without altering your posture and losing engagement on your muscles (keeping tensed at all times)
• At the highest point hold for 2 seconds
• Lift at a comfortable speed coming both up and down
• Once confident slow and speed up movement
• Feel the burn! 

• Stand on your resistance band with both legs, place resistance band evenly in the middle of your feet
• Hold onto something for balance 
• Once you have balance try to hold your hips or arms to the side
• Keep an upright/straight posture (try not to lean forward/ backwards)
• Bend and bring your knee to your chest
• Keep core & leg muscles tight and engaged 
• Connect your mind to the movement (feel where the muscle is working)
• Lift your leg as high as possible without altering your posture and losing engagement on your muscles (keeping tensed at all times)
• At the highest point hold for 2 seconds
• Lift at a comfortable speed coming both up and down
• Once confident slow and speed up movement
• Feel the burn! 

• Put your resistance band above ankles, have the resistance band placed evenly on the bottom of the one foot you'll be kicking back
• Hold onto something for balance 
• Keep an upright/straight posture (try not to lean forward/ backwards)
• Bend and kickback to a straight leg
• Keep core & leg muscles tight and engaged 
• Connect your mind to the movement (feel where the muscle is working)
• Lift your leg as high as possible without altering your posture and losing engagement on your muscles (keeping tensed at all times)
• At the highest point hold for 2 seconds
• Lift at a comfortable speed coming both up and down
• Once confident slow and speed up movement
• Feel the burn! 

• Put your resistance band above ankles 
• Hold onto something for balance 
• Once you have balance try to hold your hips or arms to the side
• Keep an upright/straight posture (try not to lean forward/ backwards)
• Keep core & leg muscles as tight and straight as possible
• Connect your mind to the movement (feel where the muscle is working)
• Lift your leg as high as possible without altering your posture and losing engagement on your muscles (keeping tensed at all times)
• At the highest point hold for 2 seconds
• Lift at a comfortable speed coming both up and down
• Once confident slow and speed up movement
• Feel the burn! 

• Put your resistance band above ankles 
• Place the hand your laying on the side of your head to support your head
• Place spare hand flat on the floor in front of your chest for balance
• Lay with a straight posture - lean slightly forward for balance 
• Keep core & leg muscles as tight and straight as possible
• Connect your mind to the movement (feel where the muscle is working)
• Lift your leg as high as possible without altering your posture and losing engagement on your muscles (keeping tensed at all times)
• At the highest point hold for 2 seconds
• Lift at a comfortable speed coming both up and down
• Once confident slow and speed up movement
• Feel the burn! 

• Put your resistance band above ankles, have the resistance band placed evenly on the one foot you'll be kicking back
• Place knees and hips in line with each other on the floor
• Place elbows and shoulders in line with each other on the floor
• Keep your back in a straight posture
• Keep core & leg muscles tight and engaged
• Bend and kickback to a straight leg
• Connect your mind to the movement (feel where the muscle is working)
• Lift your leg as high as possible without altering your posture and losing engagement on your muscles (keeping tensed at all times)
• At the highest point hold for 2 seconds
• Lift at a comfortable speed coming both up and down
• Once confident slow and speed up movement
• Feel the burn! 

• Put your resistance band above you knees
• Place feet and hips in line and about shoulder width apart
• Use a wall for support (place back straight on wall)
• Keep your back in a straight posture (don't lean shoulders forward)
• Keep core & leg muscles tight and engaged
• Squat down to hip height without altering your posture and losing engagement on your muscles (keeping tensed at all times)
• Connect your mind to the movement (feel where the muscle is working)
• At the lowest point hold for 2 seconds
• Lift at a comfortable speed coming both up and down
• Once confident slow and speed up movement
• Feel the burn! 

• Put your resistance band under the forward foot you will be lunging on and hold in both hands at hip level
• Place feet and hips in line with each other and about shoulder width apart
• Keep your back in a straight posture (don't lean shoulders forward)
• Keep core & leg muscles tight and engaged
• Lunge backwards without altering your posture and losing engagement on your muscles (keeping tensed at all times)
• Make sure your back knee bend is in line with your hips
• Connect your mind to the movement (feel where the muscle is working)
• At the lowest point hold for 2 seconds
• Lift at a comfortable speed coming both up and down
• Once confident slow and speed up movement
• Feel the burn!