60 minute intermediate back workout with a resistance band at home

Here's everything you need to try our 60 minute intermediate back 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Tall Plank March
  • Pike Press Up
  • Seated Pike Lifts
  • Circuit 2
  • Staggered Stance Press Up
  • Single Leg Isometric Glute Bridge With Leg Lowering
  • Hollow Body Flutters
  • Circuit 3
  • Side Plank Kneeling Leg Raise
  • Deadbugs

Circuit 1

Complete this round 3 times.

Tall Plank March

Complete 10 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Tall Plank March

Follow these cues to perform Tall Plank March correctly:

  • Start with the feet in a wide base
  • Keep the hips and shoulders in line
  • Only lift the foot so it is in line with the hips.

Pike Press Up

Complete 14 repetitions

Secondary
Upper Body
Vertical Press

Coaching Tips For Pike Press Up

Follow these cues to perform Pike Press Up correctly:

  • Create a tripod with your hands and head
  • Do no flare out elbows aggressivly
  • Move slowly with control.

Seated Pike Lifts

Complete 6 seconds

Core
Trunk
Anterior Core

Coaching Tips For Seated Pike Lifts

Follow these cues to perform Seated Pike Lifts correctly:

  • Use your hands as a support
  • Pull from the abdominals and hip flexors to lift the legs.

Circuit 2

Complete this round 3 times.

Staggered Stance Press Up

Complete 6 repetitions

Secondary
Upper Body
Horizontal Press

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.

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.

Hollow Body Flutters

Complete 14 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Hollow Body Flutters

Follow these cues to perform Hollow Body Flutters correctly:

  • Start in a hollow hold
  • Flutter slowly with control, whilst keeping the lower back on the floor.

Circuit 3

Complete this round 3 times.

Side Plank Kneeling Leg Raise

Complete 8 repetitions

Core
Trunk
Hip Stability

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.

Deadbugs

Complete 10 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Deadbugs

Follow these cues to perform Deadbugs correctly:

  • Ensure lower back is pressed into the floor
  • Do not lower the leg so far that your lower back comes off the floor, only go as far as able while holding a good position.

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This workout was made by Sean Klein

Sean Klein

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