60 minute intermediate bicep workout with a resistance band at home

Here's everything you need to try our 60 minute intermediate 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Negative 1.5 Rep Press Ups
  • Single Leg Glute Bridge Hold
  • Deadbug Hold with Single Leg Lowered
  • Circuit 2
  • Forward Rocks
  • Side Plank Leg Raises
  • Pike Press Up
  • Circuit 3
  • Straight Arm Side Plank
  • Diamond Press Ups

Circuit 1

Complete this round 3 times.

Negative 1.5 Rep Press Ups

Complete 6 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Negative 1.5 Rep Press Ups

Follow these cues to perform Negative 1.5 Rep Press Ups correctly:

  • Keep the core tight and hips high throughout the movement
  • Do not accelerate as you get tired, keep the movement controlled.

Single Leg Glute Bridge Hold

Complete 25 seconds

Secondary
Lower Body
Hip Dominant

Coaching Tips For Single Leg Glute Bridge Hold

Follow these cues to perform Single Leg Glute Bridge Hold correctly:

  • Press the foot into the floor and lift hips up
  • Create as much tension as possible in the glute
  • Lock the knee of the straight leg.

Deadbug Hold with Single Leg Lowered

Complete 35 seconds

Core
Trunk
Anterior Core

Coaching Tips For Deadbug Hold with Single Leg Lowered

Follow these cues to perform Deadbug Hold with Single Leg Lowered 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.

Circuit 2

Complete this round 3 times.

Forward Rocks

Complete 10 repetitions

Core
Trunk
Anterior Core

Coaching Tips For Forward Rocks

Follow these cues to perform Forward Rocks correctly:

  • Keep a tight core throughout, not changing the position of the pelvis
  • Rock slowly forward and back.

Side Plank Leg Raises

Complete 10 repetitions

Core
Trunk
Resisting Rotation

Coaching Tips For Side Plank Leg Raises

Follow these cues to perform Side Plank Leg Raises correctly:

  • Keep the hips in line with the shoulders and keep them high throughout
  • Do not lift to excessive range
  • Move with control.

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.

Circuit 3

Complete this round 3 times.

Straight Arm Side Plank

Complete 25 seconds

Core
Trunk
Resisting Rotation

Coaching Tips For Straight Arm Side Plank

Follow these cues to perform Straight Arm Side Plank correctly:

  • Keep the feet, hips and shoulders inline
  • Do not let the hips drop
  • Keep the elbow locked and fingers facing away from the feet.

Diamond Press Ups

Complete 12 repetitions

Isolation
Upper Body
Triceps

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.

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This workout was made by Sean Klein

Sean Klein

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