45 minute intermediate full body workout with a resistance band

Here's everything you need to try our 45 minute intermediate full body 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Press Ups with Eccentric Focus
  • Circuit 2
  • Single Leg Isometric Glute Bridge With Leg Lowering
  • Yoga Press Ups
  • Circuit 3
  • Floor Tuck to Pike Presses
  • Diamond Press Ups

Circuit 1

Complete this round 3 times.

Press Ups with Eccentric Focus

Complete 9 repetitions

Primary
Upper Body
Horizontal Press

Coaching Tips For Press Ups with Eccentric Focus

Follow these cues to perform Press Ups with Eccentric Focus correctly:

  • Keep the core tight and hips high throughout the movement
  • Make the eccentric portion very difficult for you by moving very slowly.

Circuit 2

Complete this round 3 times.

Single Leg Isometric Glute Bridge With Leg Lowering

Complete 10 repetitions

Secondary
Lower Body
Hip Dominant

Coaching Tips For Single Leg Isometric Glute Bridge With Leg Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge With Leg Lowering correctly:

  • Keep consistent tension in the glute
  • Keep a tight core throughout.

Yoga Press Ups

Complete 11 repetitions

Secondary
Upper Body
Vertical Press

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 3

Complete this round 3 times.

Floor Tuck to Pike Presses

Complete 7 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Floor Tuck to Pike Presses

Follow these cues to perform Floor Tuck to Pike Presses correctly:

  • Start with the hands and knees on the floor and tension in the abdominals
  • Lock the elbows and lift the hips towards the ceiling
  • Keep the tip toes on the floor and attempt to straighten the legs.

Diamond Press Ups

Complete 12 repetitions

Isolation
Upper Body
Triceps

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

Signature

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