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3 min read

Want to get more bang for your buck? Resistance bands are inexpensive, convenient and effective. Whether you are working it at the gym, at home, or on the road, these bands are beneficial for people of all ages and fitness levels. In this video, you can see how Karrah incorporates resistance bands into a simple workout to up the intensity and get her strength training in. Resistance bands increase tension toward the end of your lift, whereas free weights tend to feel the heaviest at the beginning of your lift. While both exercise your muscles effectively, not everyone has access to free weights. This way you can work your whole body without worrying about dropping a heavy weight on your foot or crushing your fingers between weight plates.

This workout consists of 4 supersets and 1 advanced option. Repeat 3-4 times for best results! 


Karrah is wearing The Ultimate in Confident, $69. 


Superset 1: 20 Jumping Jacks + 10 Curls 

Stand upright with your legs together, arms at your side. Place resistant band just beneath your knees. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position. Repeat. 

With your left knee flat to the ground, and your right knee propped up. Place the band around your lower thigh, gripping the other side of the band with your right hand, palm facing upward. Keep wrists straight and slowly breathe out as you bend your elbows and bring your hands towards your shoulders. Hold the position, then slowly lower your arm. Repeat motion on left arm. 

Superset 2: 12 Squat Jumps + 15 Donkey Kicks

Start with your feet shoulder-width apart. Place resistant band around your lower thigh. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control. Repeat. 

Loop the band around your left ankle and just above your right knee. Start on all fours with your knees under your hips and hands under your shoulders. Kick your right leg up, keeping your foot flexed and knees bent. Hold for 2 seconds at the top, and return your leg back to starting position. Switch sides and repeat.  

Superset 3: 10 Side Steps + 10 Box Flyes 

Start in a standing position with legs shoulder-width apart and arms by your side. Place resistant band around the middle of your thighs. Jump and shift all your weight to your right leg, land on a bent knee. Then, repeat the movement on your left leg. Keep your back straight and your core engaged. Repeat. 

Stand with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips. Push your hips back and squat down, keeping your back straight and your upper body lifted. Place the resistant band around both of your upper arms and motion your arms to a should-width apart position with your elbows bent. Move your arms outward and back inward. Repeat. 

Superset 4: 10 Star Jumps + 10 Hip Abductions 

Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. Place resistance band just above your knees. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body. Repeat. 

Loop the resistant band just above your knees and lie on your side. Position your top leg extended straight away from your body. Gently raise the upper leg off the lower leg while keeping the knee bent and the foot in a neutral position. The hips should remain vertical to the floor. Slowly return your raised leg to your starting position in a controlled manner. Switch sides and repeat. 

*OR ADVANCED OPTION: Plank Hip Abductions 

Position the body in a traditional side plank set-up with the supporting elbow under the shoulder and the legs aligned one on top of the other. While maintaining a side plank and the resistant band placed just above the knees, slowly lift and lower the top leg up and down while keeping a neutral alignment between the shoulders, spine, hips, knees, and ankles. Switch sides and repeat.