45 minute beginner upper body workout with a resistance band at home

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

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Yoga Press Ups
  • Circuit 2
  • Pike Press Up
  • Opposite Shoulder Taps from Bear Crawl
  • Bottom of Press Up Hold
  • Circuit 3
  • Inchworm to Press Up
  • Seated Flutters

Circuit 1

Complete this round 4 times.

Yoga Press Ups

Complete 9 repetitions

Coaching Tips For Yoga Press Ups

Follow these cues to perform Yoga Press Ups correctly:

  • Use your triceps and shoulders to slide your head toward your feet from the bottom of press up position.

Circuit 2

Complete this round 3 times.

Pike Press Up

Complete 8 repetitions

Coaching Tips For Pike Press Up

Follow these cues to perform Pike Press Up correctly:

  • Create a tripod with your hands and head
  • Do no flare out elbows aggressivly
  • Move slowly with control.

Opposite Shoulder Taps from Bear Crawl

Complete 4 repetitions

Coaching Tips For Opposite Shoulder Taps from Bear Crawl

Follow these cues to perform Opposite Shoulder Taps from Bear Crawl correctly:

  • Try and stay as stable as possible throughout with as little movement as possible.

Bottom of Press Up Hold

Complete 20 seconds

Coaching Tips For Bottom of Press Up Hold

Follow these cues to perform Bottom of Press Up Hold correctly:

  • Keep tension in the chest
  • Keep shoulders and hips inline.

Circuit 3

Complete this round 3 times.

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.

Seated Flutters

Complete 14 repetitions

Coaching Tips For Seated Flutters

Follow these cues to perform Seated Flutters correctly:

  • Start in a hollow hold with the lower back pressed into the floor
  • Slowly flutter the feet.

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This workout was made by Sean Klein

Sean Klein

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