Resistance Band Workout for Beginners [A 10 Minute Workout with Marin]

Resistance bands are a popular tool for adding resistance to your workouts, and they are a great way to build strength, flexibility, and mobility. In this video, I will guide you through a 10-minute resistance band workout for beginners. This workout is suitable for people of all fitness levels, and it can be done anywhere, anytime. Let’s get started!

Before we begin, make sure you have a resistance band that is appropriate for your fitness level. Resistance bands come in different levels of resistance, so choose one that challenges you but still allows you to maintain proper form throughout the exercises. Also, make sure you have enough space to move around comfortably and safely.

We will start with a quick warm-up to get your muscles ready for the workout. Begin by standing with your feet hip-width apart and holding the resistance band in both hands. Roll your shoulders back and down, engage your core, and take a few deep breaths to center yourself.

1. Shoulder Press

Stand with your feet hip-width apart and hold the resistance band in both hands at shoulder height. Press the band overhead, fully extending your arms. Lower back down to shoulder height and repeat for 10-12 reps. This exercise targets the shoulders, upper back, and triceps.

2. Bicep Curl

Step on the middle of the resistance band with both feet and hold one end of the band in each hand. Keep your elbows close to your sides and curl the band up towards your shoulders. Slowly lower back down and repeat for 10-12 reps. This exercise targets the biceps and forearms.

3. Squat with Overhead Press

Stand on the resistance band with both feet shoulder-width apart and hold the band in both hands at shoulder height. Perform a squat by bending your knees and lowering your hips back and down. As you stand back up, press the band overhead. Repeat for 10-12 reps. This exercise targets the legs, glutes, shoulders, and core.

4. Bent-Over Row

Step on the middle of the resistance band with both feet and hold one end of the band in each hand. Hinge at the hips to bend forward, keeping your back flat and core engaged. Pull the band towards your lower ribcage, squeezing your shoulder blades together. Slowly lower back down and repeat for 10-12 reps. This exercise targets the upper back, shoulders, and biceps.

5. Lateral Leg Raises

Place the resistance band around your ankles and stand with your feet hip-width apart. Keeping your core engaged and back straight, lift one leg out to the side as high as you can. Slowly lower back down and repeat on the other side. Do 10-12 reps on each leg. This exercise targets the hips, glutes, and outer thighs.

6. Clamshells

Place the resistance band around your thighs, just above your knees, and lie on your side with your knees bent and stacked. Keeping your feet together, open your top knee as far as you can without rotating your hips. Slowly lower back down and repeat for 10-12 reps on each side. This exercise targets the outer thighs and glutes.

7. Tricep Extension

Stand with your feet hip-width apart and hold the resistance band in one hand overhead. Bend your elbow to lower the band behind your head, keeping your upper arm stationary. Extend your arm back up to the starting position and repeat for 10-12 reps on each arm. This exercise targets the triceps.

8. Dead Bug

Lie on your back with your knees bent and feet flat on the floor. Hold the resistance band in both hands above your chest. Extend your right arm overhead and your left leg out straight, lower them back down, then switch sides. Continue alternating sides for 10-12 reps. This exercise targets the core and hip flexors.

Cool Down

After completing the 10-minute resistance band workout, take a few minutes to cool down and stretch. Focus on stretching the muscles you worked during the workout, such as the shoulders, arms, legs, and core. Hold each stretch for 15-30 seconds and remember to breathe deeply and relax into the stretch.

Resistance bands are a versatile and effective tool for building strength, flexibility, and mobility. Incorporating resistance band workouts into your routine can help you reach your fitness goals and improve your overall health and well-being. I hope you enjoyed this 10-minute resistance band workout for beginners with Marin. Remember to listen to your body, modify exercises as needed, and stay consistent with your workouts. Keep up the great work, and I’ll see you in the next workout!

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