30 minute intermediate workout with a resistance band at home

Here's everything you need to try our 30 minute intermediate 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
  • Skater Squats
  • Archer Press Up
  • Plank Shift with Reach
  • Circuit 2
  • Single Leg Glute Bridge Hold
  • Tuck Ups

Circuit 1

Complete this round 3 times.

Skater Squats

Complete 4 repetitions

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

  • Do not touch the back foot to the floor
  • Gently touch the back knee and stand back up
  • Use a counterbalance if required.

Archer Press Up

Complete 6 repetitions

Coaching Tips For Archer Press Up

Follow these cues to perform Archer Press Up 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
  • Do not dive into the bottom position, maintain control throughout.

Plank Shift with Reach

Complete 8 repetitions

Coaching Tips For Plank Shift with Reach

Follow these cues to perform Plank Shift with Reach correctly:

  • Keep feet together
  • Slowly lift one arm and straighten it overhead
  • Move hips as little as possible.

Circuit 2

Complete this round 3 times.

Single Leg Glute Bridge Hold

Complete 25 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.

Tuck Ups

Complete 10 repetitions

Tuck ups are on of the most advanced anterior core variations, especially when they are performed with excellent form. They require a great deal of abdominal strength and therefore should only be performed by those who have the experience.

Benefits of Tuck Ups

The main benefit of the tuck up is building strength in the anterior core. The ability to perform multiple repetitions will create adaptations that progress the muscles of the anterior core.

How To Do Tuck Ups

  1. Start in a very stable hollow hold, with the lower back pressed into the floor, shoulders off the floor and feet and hands together.
  2. Use the abdominals to lift the shoulders and knees towards each other folding yourself in two.
  3. Return to a stable hollow hold position with the lower back pressed into the floor.

Coaching Tips For Tuck Ups

Follow these cues to perform Tuck Ups correctly:

  • Start in a hollow hold with the lower back pressed into the floor
  • Do not use momentum.

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This workout was made by Sean Klein

Sean Klein

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