19 Minute Old School Resistance Band Workout

by Ashley Dale Grant | Sep 24, 2018 | HIIT, Members, Under 20 Minutes, Weighted Workouts, Workouts | 41 comments

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19 Minute Old School Resistance Band Workout
Print Workout Here

We’ve been so obsessed with the mini band lately, that we’ve kind of forgotten about the awesome resistance band….so today, that’s our focus.

What you need: Resistance band OR set of weights.

Warm-up: Dynamic stretching with the band.

Workout: We are doing each exercise for 50 seconds on, with 10 seconds of rest, 4 times through.

Lunge with bicep curl, left leg forward:Throw the middle of the band around the arch of the right foot, and then step back with your leg so you can go into a nice lunge position. There is lots of balance here, so just take your time! As you come down into a lunge, you’re going to do a bicep curl.
Modification: You can totally do this with dumbbells, and if the balance is driving you nuts you can step back into a lunge, and then back in again.
Lunge with bicep curl, right leg forward: Same as above on the opposite side.
Standing back row to triceps kickback: Standing on the band with both feet, you’re going to bend forward while maintaining a straight back, and then ‘row both arms up, and then hold your arms here while you complete a triceps extension.
Band lat ‘pull down’ with band – Stand with your feet square, knees bent while holding the band over your head with both hands. Make sure there is enough resistance, and then alternate bringing one arm down just to the outside of your hip to really get the outside of your back working.

Cool-down:10 minutes of stretching and cooling off this time!

Make today badass,
Ashley Dale Grant

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41 Comments

Brookebabin on September 24, 2018 at 8:45 am

Used weights and a mini band (for the last exercise) – I’m not super sweaty but my arms are feeling it!
Reply
- Leslie Barton on September 14, 2020 at 6:00 pm
  
  Good one and I did 100 mountain climber challenge at the end ?
- Ashley Dale Grant on September 18, 2020 at 2:02 pm
  
  AMAZING! Good for you!!
slambs5 on September 24, 2018 at 9:17 am

I used the band but took it easy, struggling with a sore back. Thks
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TJ1977 on September 24, 2018 at 10:09 am

Thanks for the workout! I think I sprained my ankle at vball on Fri so I’m taking it easy – this workout was perfect! I had to switch to bicep curls without the lunges but c’est la vie! Thank you so much!
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JackieWeaver on September 24, 2018 at 11:32 am

I used weights except for the last exercise. Thanks for the ongoing form reminders!
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Patricia Best on September 24, 2018 at 1:52 pm

Done! I used weights for the lunges but a resistance band for the rest. That felt great!
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Jenn169 on September 24, 2018 at 3:24 pm

Thanks for the workout, I used a resistance band. A little sweaty, I’m glad my son is at daycare tomorrow I don’t think I’ll be able to carry him, lol. Arms are twitchy.
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Gillian Buckley on September 24, 2018 at 3:42 pm

Sweaty! I used a theraband for the pull downs: not sure if I was doing it properly since I had some trouble feeling it. Used weights for the others. Those I definitely felt. Thanks for the sweat sesh, Ashley!
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Jennifer Wiggans on September 24, 2018 at 4:08 pm

Sweaty Mondayb
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Dperrott on September 24, 2018 at 5:56 pm

Alternated between bands and weights….super sweaty and my arms are feeling it….tomorrow I’m sure they’ll be screaming!
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Rebeca Olivares on September 24, 2018 at 6:29 pm

i used weights since i only have mini bands and it wasn’t working so switched to weights and it was much better. i’m all sweaty now was a great quick workout!
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anniere on September 24, 2018 at 6:44 pm

I used weights. Great workout
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April Patch on September 24, 2018 at 6:59 pm

Sure didn’t need those lunges after the split squats yesterday. Warmed up with a 2 km walk with the dogs. Day 1 sugar detoxing myself and back to planned meals… which means I feel awful lol
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Kim Ruis on September 24, 2018 at 9:37 pm

Loved it. Thanks Ashley.
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KSwerd on September 25, 2018 at 1:06 am

Thanks Ash! Quick n gooooood❤️
Swerd
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Khare16 on September 25, 2018 at 6:03 am

Thanks Ashley! I dont’ have a band so used 5 lbs weights but that was still a great workout!
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Amanda Savoy on September 25, 2018 at 11:03 am

Great quick work out Ashley!!! I had to switch to weights for the lunges. It kept flipping off my feet. And on the last round I did squats with bicep curls. My legs were screaming.
Reply
Nicole Smith on September 25, 2018 at 1:15 pm

Oh I has been a while since I have done a resistance band workout, and this one surely didn’t disappoint! Sweaty and my arms are certainly feeling it – I’d say it was a good one! Thanks Ash!
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SarahH on September 25, 2018 at 5:23 pm

Thanks for the nice workout Ashley :)
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Angelika Henning on September 25, 2018 at 7:06 pm

I am feeling this in my shoulders!
Used weights.
Thx!
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Lisa Zapfe on September 25, 2018 at 9:18 pm

love working out the arms! thank you!
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Kristina Bergeron on September 25, 2018 at 9:19 pm

I used weights and sure felt it!
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Kendra Lawrence on September 26, 2018 at 4:49 pm

Used my resistance band. Yup I’m sweaty.
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Andrea Was on September 27, 2018 at 6:21 am

That looked easier than it was lol. I felt is most in the lat pull downs. Thanks Ash!
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April Patch on September 14, 2020 at 2:34 pm

Happy Monday!
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- Ashley Dale Grant on September 18, 2020 at 2:01 pm
  
  Happy Monday to you! I hope you had a great week :)
Jennifer Wiggans on September 14, 2020 at 5:48 pm

Happy Monday
Loving using the different equipment
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- julieboak on September 16, 2020 at 7:18 pm
  
  First workout in what feels like forever. I’m sweaty but it wasn’t too intense which was perfect for tonight. Thanks Ash!
- Ashley Dale Grant on September 18, 2020 at 2:02 pm
  
  It is nice once in a while, I totally agree!
SHERRYEKSTROM on September 15, 2020 at 1:51 pm

Really enjoyed that! Haven’t used my resistance bands in ages so was a nice change. Thanks!
Reply
- Ashley Dale Grant on September 18, 2020 at 2:02 pm
  
  Totally, I agree! I’m glad you enjoyed it Sherry!
Ann on September 17, 2020 at 6:07 am

That was fun to do something different. I loved the row to kickback.
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Karyn Ngo on September 17, 2020 at 7:36 am

That was great! Need to get a resistance band now.
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- Ashley Dale Grant on September 18, 2020 at 2:03 pm
  
  Oh yes, they really do add some nice variety!
Ashsavage on September 18, 2020 at 11:33 am

I completed a workout!!
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- Ashley Dale Grant on September 18, 2020 at 2:05 pm
  
  YAY ASHLEY!! So proud of you!!! It’s been nuts with your kids home the last several months….with them back in school (minus CJ obvi) now you can focus on you a bit!
Kim Ruis on September 18, 2020 at 12:38 pm

Great quick lunch time workout!
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- Ashley Dale Grant on September 18, 2020 at 2:05 pm
  
  Definitely! Great work!
Sandra T on September 30, 2022 at 6:14 am

Done! Listen to Ashley when she talks about protecting our knees. Many of my friends can’t climb stairs easily; knee surgery for some. I have NO issues…have paid attention to Ashley and protected them.
Reply
- Ashley Dale Grant on October 3, 2022 at 6:49 am
  
  This comments makes me SOOOOO HAPPY!

19 Minute Old School Resistance Band Workout

41 Comments

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