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

Here's everything you need to try our 45 minute intermediate 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
01/04/24
In This Workout
  • Circuit 1
  • Bottom of Archer Press Up Hold
  • Circuit 2
  • Staggered Stance Press Up
  • Inchworm to Press Up
  • Triceps Press Ups
  • Circuit 3
  • Diamond Press Ups
  • Lateral Press Ups

Circuit 1

Complete this round 4 times.

Bottom of Archer Press Up Hold

Complete 15 seconds

Coaching Tips For Bottom of Archer Press Up Hold

Follow these cues to perform Bottom of Archer Press Up Hold 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.

Circuit 2

Complete this round 3 times.

Staggered Stance Press Up

Complete 6 repetitions

Coaching Tips For Staggered Stance Press Up

Follow these cues to perform Staggered Stance Press Up correctly:

  • Use the arm overhead as a guide and put as much weight as able into the other arm.

Inchworm to Press Up

Complete 6 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.

Triceps Press Ups

Complete 12 repetitions

Coaching Tips For Triceps Press Ups

Follow these cues to perform Triceps Press Ups correctly:

  • Keep the elbows very close to the body
  • Touch the chest to the floor
  • Isolate the triceps.

Circuit 3

Complete this round 3 times.

Diamond Press Ups

Complete 10 repetitions

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.

Lateral Press Ups

Complete 5 repetitions

Coaching Tips For Lateral Press Ups

Follow these cues to perform Lateral Press Ups correctly:

  • Move slowly between the different press up positions
  • One rep includes three press ups
  • Keep the hips high and core tight throughout.

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This workout was made by Sean Klein

Sean Klein

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