30 minute beginner full body workout with a resistance band at home

Here's everything you need to try our 30 minute beginner full 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
01/04/24
In This Workout
  • Circuit 1
  • Cat-Camel
  • Circuit 2
  • Single Leg Glute Bridge Hold
  • Inchworm to Press Up
  • Tall Kneeling Jefferson Curl

Circuit 1

Complete this round 3 times.

Cat-Camel

Complete 8 repetitions

Coaching Tips For Cat-Camel

Follow these cues to perform Cat-Camel correctly:

  • Move the spine towards the ceiling and the floor, note the position of the head throughout.

Circuit 2

Complete this round 3 times.

Single Leg Glute Bridge Hold

Complete 15 seconds

Coaching Tips For Single Leg Glute Bridge Hold

Follow these cues to perform Single Leg Glute Bridge Hold correctly:

  • Press the foot into the floor and lift hips up
  • Create as much tension as possible in the glute
  • Lock the knee of the straight leg.

Inchworm to Press Up

Complete 4 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.

Tall Kneeling Jefferson Curl

Complete 7 repetitions

Coaching Tips For Tall Kneeling Jefferson Curl

Follow these cues to perform Tall Kneeling Jefferson Curl correctly:

  • Segment the spine as much as able
  • Take your time and rest a few seconds at the bottom of the rep.

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This workout was made by Sean Klein

Sean Klein

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