30 minute advanced arm workout with a resistance band

Here's everything you need to try our 30 minute advanced arm workout with a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Diamond Press Ups
  • Circuit 2
  • Yoga Press Ups
  • Side Plank Leg Raises
  • Bottom of Archer Press Up Hold

Circuit 1

Complete this round 3 times.

Diamond Press Ups

Complete 15 repetitions

Isolation
Upper Body
Triceps

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Circuit 2

Complete this round 3 times.

Yoga Press Ups

Complete 11 repetitions

Secondary
Upper Body
Vertical Press

Coaching Tips For Yoga Press Ups

Follow these cues to perform Yoga Press Ups correctly:

  • Use your triceps and shoulders to slide your head toward your feet from the bottom of press up position.

Side Plank Leg Raises

Complete 12 repetitions

Core
Trunk
Resisting Rotation

Coaching Tips For Side Plank Leg Raises

Follow these cues to perform Side Plank Leg Raises correctly:

  • Keep the hips in line with the shoulders and keep them high throughout
  • Do not lift to excessive range
  • Move with control.

Bottom of Archer Press Up Hold

Complete 20 seconds

Secondary
Upper Body
Horizontal Press

Coaching Tips For Bottom of Archer Press Up Hold

Follow these cues to perform Bottom of Archer Press Up Hold correctly:

  • Have one hand out to the side that acts as a guide
  • Keep the elbows very close to the body and create a lot of tension in the chest.

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This workout was made by Sean Klein

Sean Klein

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