60 minute beginner bicep workout with a resistance band at home

Here's everything you need to try our 60 minute beginner bicep 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
  • Heel Taps
  • Circuit 2
  • Side Plank Kneeling Leg Raise
  • Circuit 3
  • Deadbugs with Pause
  • Deadbug Hold
  • Circuit 4
  • Inverted Plank
  • Janda Sit Ups

Circuit 1

Complete this round 3 times.

Heel Taps

Complete 20 repetitions

Coaching Tips For Heel Taps

Follow these cues to perform Heel Taps correctly:

  • Start by lifting the head and pressing the lower back into the floor, this will create tension in the abdominals
  • Slowly tap the heels, alternating each rep.

Circuit 2

Complete this round 3 times.

Side Plank Kneeling Leg Raise

Complete 6 repetitions

Coaching Tips For Side Plank Kneeling Leg Raise

Follow these cues to perform Side Plank Kneeling Leg Raise correctly:

  • Keep the hips as high as able
  • Slowly lift the leg to its end range and bring to the starting position.

Circuit 3

Complete this round 3 times.

Deadbugs with Pause

Complete 8 repetitions

Coaching Tips For Deadbugs with Pause

Follow these cues to perform Deadbugs with Pause correctly:

  • Do not lower the leg so far that your lower back comes of the floor
  • Only go as far as able while holding a good position.

Deadbug Hold

Complete 20 seconds

Coaching Tips For Deadbug Hold

Follow these cues to perform Deadbug Hold correctly:

  • Press the lower back into the floor and keep the pressure into the floor throughout
  • Keep arms locked and pointing upwards.

Circuit 4

Complete this round 3 times.

Inverted Plank

Complete 20 seconds

Coaching Tips For Inverted Plank

Follow these cues to perform Inverted Plank correctly:

  • Lock both your elbows, tense your glutes and keep your feet together.

Janda Sit Ups

Complete 14 repetitions

Coaching Tips For Janda Sit Ups

Follow these cues to perform Janda Sit Ups correctly:

  • Keep the knees above the hips throughout the entire movement
  • Isolate the abdominals as much as possible.

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This workout was made by Sean Klein

Sean Klein

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