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.
- 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
