What makes a good workout? My definition is any workout that raises my heart rate, challenges my muscles, supports my current goals, and keeps my mind engaged. While I tend to prefer hitting the gym for strength workouts, home workouts are another option and can be just as effective!
A reader recently asked for more home workouts. I want to make sure that I’m sharing information that help you and your goals, which led to creating today’s new home workout using resistance bands. I also asked some of my other fitness friends to share their favorite home workouts, so I can share a bonus library of even more home workouts with you!
I work with several clients who prefer home workouts, both in my VIP and group coaching programs. While each person has different reasons for choosing to workout at home, there are a few key benefits that are common.
Benefits of Home Workouts:
- Convenience – you don’t even have to leave your house!
- No distractions from others who want to chat
- No membership fees
- Little to no equipment required, depending on your goals
- No waiting on equipment
- Open 24 hours, every day. Even on holidays!
Upper Body Home Workout Details
Now let’s get to the new resistance band upper body workout!
This workout was originally written for an athlete that had no home workout equipment. While bodyweight workouts are great, adding resistance bands will help you increase the intensity at a very low cost (typically less than $30!). Look for a kit that includes a door anchor (affiliate link) to give you the most variety in the exercises you can do.
As with most of my workouts, this is a superset workout. This means you will complete one set of each exercise with the same number before resting. To help adjust the workout to your experience level, use the guide below to determine your rest interval at the end of each super-set:
- Beginners: 60-90 seconds
- Intermediate: 45 seconds
- Advanced: 30 seconds
If you’re at an intermediate level, start with upright rows, followed immediately by lateral raises – then rest for 45 seconds before starting that set again. Repeat for a total of 3 times before moving on to the second super-set.
Watch video demonstrations of each exercise below:
- Band Upright Row
- Band Lateral Raise
- Incline Chest Press
- Band Pushup* (The band adds extra resistance. If this is too challenging, you can do standard pushups. If that is still too challenging, elevate your hands to make it a bit easier.
- Band Pullover
- Band Row
- Kneeling Anti Rotation hold
Home Workout Library
Are you ready for that bonus library of home workouts? The list below includes workouts that can be done without any equipment through dumbbells. I hope you’ll find a few that you can pin or save for an upcoming workout!
- Super Sweaty Home Workout via Running in a Skirt
- 5 Minute Ab Workout via Run to the Finish
- 15 Minute Booty Burning Full Body Workout via Food Faith Fitness
- Leg & Butt Workout with Paper Plates via Fitful Focus
- Mini Bands Booty Burning Workout via Talk Less, Say More
- Get Fit at Home Workout via The Fit Cookie
- HIIT Hotel Workout via Anne Smiles
- 150 Burpees & Strength via Hungry Hobby
- Full Body Resistance Band Workout via The Fit Blog
- 10 Minute Home Workout via Running in a Skirt
Other home workouts on FITaspire:
- Stronger at Home Full Body Workout
- Outdoor Workout to Prepare for Adventure
- TRX Chest, Back, & Core Workout
- Summer Arm Workout for Women
>> What is your definition of a good workout?