45 minute beginner arm workout with a resistance band

Here's everything you need to try our 45 minute beginner arm 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
06/04/24
In This Workout
  • Circuit 1
  • Crab Extensions
  • Side Plank with Reach Through
  • Single Leg Straight Leg Deadlift with Wall Support
  • Circuit 2
  • Glute Bridge Hold
  • Single Leg Glute Bridge Hold
  • Plank

Circuit 1

Complete this round 3 times.

Crab Extensions

Complete 6 repetitions

Coaching Tips For Crab Extensions

Follow these cues to perform Crab Extensions correctly:

  • Lightly lift your hips off the floor, only lift as far as your feel comfortable.

Side Plank with Reach Through

Complete 8 repetitions

The side plank with reach through is a great resisting rotation exercise that brings some dynamic movement to the traditional side plank.

Benefits of Side Plank with Reach Through

The main benefit of the side plank with reach through is its ability to create adaptation in the obliques. This exercise can be a great way to build some dynamic core work into a training programme rather than just focusing on the traditional static holds.

How To Do Side Plank with Reach Through

  1. Start in a solid side plank position with the hips high, the feet stacked on top of each other and the elbow below the shoulder.
  2. Bring the hand under the body and touch the floor based on your range.
  3. Rotate the body and hips so they face the floor as much as able when reaching under the body.
  4. Bring the body slowly back to the starting position and reach the hand towards the ceiling.

Coaching Tips For Side Plank with Reach Through

Follow these cues to perform Side Plank with Reach Through correctly:

  • Keep hips and shoulders inline
  • Lock the elbow and do not allow it to bend.

Single Leg Straight Leg Deadlift with Wall Support

Complete 8 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep the foot furthest away from the wall on the floor
  • Keep shoulders and hips square, feel the tension in the hamstring
  • Maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

Glute Bridge Hold

Complete 35 seconds

Coaching Tips For Glute Bridge Hold

Follow these cues to perform Glute Bridge Hold correctly:

  • Maintain tension in the glutes throughout
  • Push into the floor with the feet.

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.

Plank

Complete 45 seconds

Coaching Tips For Plank

Follow these cues to perform Plank correctly:

  • Keep the hips in line with the shoulders
  • Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.

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This workout was made by Sean Klein

Sean Klein

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