30 minute advanced upper body workout with a resistance band at home

Here's everything you need to try our 30 minute advanced upper body 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Staggered Stance Press Up
  • Circuit 2
  • Press Up with Shoulder Tap
  • Inchworm to Press Up
  • Diamond Press Ups

Circuit 1

Complete this round 3 times.

Staggered Stance Press Up

Complete 6 repetitions

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.

Circuit 2

Complete this round 3 times.

Press Up with Shoulder Tap

Complete 11 repetitions

Coaching Tips For Press Up with Shoulder Tap

Follow these cues to perform Press Up with Shoulder Tap correctly:

  • Perform a press with feet in a wide stance
  • Slowly move one hand to the opposite shoulder
  • This is one repetition.

Inchworm to Press Up

Complete 6 repetitions

Coaching Tips For Inchworm to Press Up

Follow these cues to perform Inchworm to Press Up correctly:

  • Walk slowly on the hands taking small steps
  • Keep the elbows close to the body on the press up.

Diamond Press Ups

Complete 15 repetitions

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.

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This workout was made by Sean Klein

Sean Klein

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