30 minute advanced arm workout with a resistance band at home

Here's everything you need to try our 30 minute advanced arm workout with a resistance band at home. 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
  • Bottom of Press Up Hold
  • Yoga Press Ups
  • Circuit 2
  • Deadbugs with Pause
  • Staggered Stance Press Up

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.

Bottom of Press Up Hold

Complete 40 seconds

Secondary
Upper Body
Horizontal Press

Coaching Tips For Bottom of Press Up Hold

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

  • Keep tension in the chest
  • Keep shoulders and hips inline.

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.

Circuit 2

Complete this round 3 times.

Deadbugs with Pause

Complete 8 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Deadbugs with Pause

Follow these cues to perform Deadbugs with Pause correctly:

  • Do not lower the leg so far that your lower back comes of the floor
  • Only go as far as able while holding a good position.

Staggered Stance Press Up

Complete 6 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Staggered Stance Press Up

Follow these cues to perform Staggered Stance Press Up correctly:

  • Use the arm overhead as a guide and put as much weight as able into the other arm.

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This workout was made by Sean Klein

Sean Klein

Signature

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