60 minute advanced arm workout with a resistance band at home

Here's everything you need to try our 60 minute advanced arm 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Diamond Press Ups
  • Bottom of Press Up Hold
  • Side Plank with Reach Through
  • Circuit 2
  • Single Arm Plank
  • Lateral Press Ups
  • Russian Press Ups
  • Circuit 3
  • Straight Leg Sit-Ups
  • Skater Squats

Circuit 1

Complete this round 3 times.

Diamond Press Ups

Complete 15 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.

Bottom of Press Up Hold

Complete 40 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.

Side Plank with Reach Through

Complete 10 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.

Circuit 2

Complete this round 3 times.

Single Arm Plank

Complete 25 seconds

The single arm plank is an excellent core exercise for more advanced individuals to develop their anterior core and resisting rotation capabilities.

Benefits of Single Arm Plank

The main benefit of the single arm plank is it’s ability to increase strength and endurance in the muscles of the core. It can also be good at developing the pictorial muscles.

How To Do Single Arm Plank

  1. Start in the top of press up position, with the core engaged and the feet at hips width apart.
  2. Put the hands underneath the shoulders, slightly narrower than the traditional press up position.
  3. Lift one hand off the floor and place it on the lower back. Make sure the elbow is locked (the arm straight) before lifting the hand off the floor.

Coaching Tips For Single Arm Plank

Follow these cues to perform Single Arm Plank correctly:

  • Slowly transfer weight to one arm
  • Keep hips high and in line with the shoulders.

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.

Russian Press Ups

Complete 10 repetitions

Coaching Tips For Russian Press Ups

Follow these cues to perform Russian Press Ups correctly:

  • Make sure you move your feet as you transition to the elbows and come back to the hands
  • Move fluidly with no jarring movements.

Circuit 3

Complete this round 3 times.

Straight Leg Sit-Ups

Complete 8 repetitions

Straight Leg Sit Ups are a great anterior core variation that requires a lot of core strength.

Benefits of Straight Leg Sit-Ups

The main benefit of the straight leg sit up is its ability to increase the strength in the muscles of the anterior core.

How To Do Straight Leg Sit-Ups

  1. Start flat on the the floor with the legs together.
  2. Tense the abdominal muscles and use them to lift the upper body from the floor, keeping the legs as close together as possible.
  3. You will not be able to create the tension from the lower body as you would in a normal sit up making it more challenging, so you may round the upper body slightly.

Coaching Tips For Straight Leg Sit-Ups

Follow these cues to perform Straight Leg Sit-Ups correctly:

  • Attempt to just use your abdominals to lift yourself up
  • Your hands can act as a slight guide
  • The downward portion is challenging so ensure you control the movement as much as possible.

Skater Squats

Complete 4 repetitions

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

  • Do not touch the back foot to the floor
  • Gently touch the back knee and stand back up
  • Use a counterbalance if required.

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This workout was made by Sean Klein

Sean Klein

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