30 minute advanced full body workout with a resistance band

Here's everything you need to try our 30 minute advanced full body 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Press Ups with Eccentric Focus
  • Side Lying Clam Raise
  • Lizard Crawl
  • Circuit 2
  • Hamstring Walk Out March
  • Inchworm to Hollow

Circuit 1

Complete this round 3 times.

Press Ups with Eccentric Focus

Complete 11 repetitions

Coaching Tips For Press Ups with Eccentric Focus

Follow these cues to perform Press Ups with Eccentric Focus correctly:

  • Keep the core tight and hips high throughout the movement
  • Make the eccentric portion very difficult for you by moving very slowly.

Side Lying Clam Raise

Complete 9 repetitions

The side lying clam raise is an excellent hip dominant exercise that works the glutes but also requires a great deal of hip stability and control.

Benefits of Side Lying Clam Raise

The main benefit of the side lying clam raise is to build volume in the glutes and improve hip stability.

How To Do Side Lying Clam Raise

  1. Find the starting position with the elbow underneath the shoulder and knee and foot at
  2. degrees.
  3. Press the knee into the floor to lift the hip and simultaneously lift the knee not on the floor to open the hips.
  4. Do a slight pause at the top and come back to the starting position.

Coaching Tips For Side Lying Clam Raise

Follow these cues to perform Side Lying Clam Raise correctly:

  • Make sure your shoulders, hips and knees are inline
  • Ensure the elbow is comfortable, press through the knee into the floor finding tension in the glutes.

Lizard Crawl

Complete 15 meters

Coaching Tips For Lizard Crawl

Follow these cues to perform Lizard Crawl correctly:

  • Keep the body as close to the floor as possible
  • Move fluidly, testing new ranges and positions.

Circuit 2

Complete this round 3 times.

Hamstring Walk Out March

Complete 8 repetitions

Coaching Tips For Hamstring Walk Out March

Follow these cues to perform Hamstring Walk Out March correctly:

  • Take small, controlled steps
  • Create a lot of tension in the hamstrings throughout
  • Keep a slight bend in the legs while marching.

Inchworm to Hollow

Complete 5 repetitions

Coaching Tips For Inchworm to Hollow

Follow these cues to perform Inchworm to Hollow correctly:

  • Feet slightly wider than hips, slowly walk your hands out overhead as far as you can with control
  • Take small steps with the hands.

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This workout was made by Sean Klein

Sean Klein

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