Member's Area

Red Panda

Fitness Workouts  Resistance Band Workouts (30 Minutes or Less)  Red Panda

Difficulty: Time: Equipment:
Beginner 30 Minutes or Less Bodyweight
Resistance Band

Complete four rounds of each circuit, performing the prescribed number of reps for each exercise, before moving onto the next one. Take additional rest as needed, but try to take it between rounds and circuits.

Got a question about this workout? You’ll most likely find your answer here, but if you’re really stuck you can ask it in the forums.

Circuit #1:

Exercise: Reps: Rounds:
Lateral Line Hop 25 4
Glute Bridge 20 4
Hands-Elevated Push-Up 15 4
3D Band Pull-Apart 10 4
Side Plank with Leg Raise 5 (each side) 4

Circuit #2:

Exercise: Reps: Rounds:
Star Jump/Jumping Jack 25 4
Seated Band Row 20 4
Bird Dog 15 (total) 4
Romanian Band Deadlift 10 4
Standing Band Shoulder Press 5 (each side) 4
Download Printable PDF of this Workout

Like this workout? How about one of these for next time…

Difficulty: Intermediate

Complete two rounds of each circuit, working for 30 seconds and resting for 30 seconds, before moving onto the next one. Take additional rest as needed, but try to take it between rounds and circuits.

Click here to view: the workout | downloadable PDF

Difficulty: Advanced

Complete three rounds of each circuit, performing the prescribed number of reps for each exercise, before moving onto the next one. Take additional rest as needed, but try to take it between rounds and circuits.

Click here to view: the workout | downloadable PDF