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 |
Like this workout? How about one of these for next time…
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
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
10 minutes or less
20 minutes or less
30 minutes or less
Resistance Band Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Suspension Trainer Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Dumbbell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Kettlebell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Barbell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Full-Gym Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Warm-Ups:
Beginner
Intermediate
Advanced
28-Day Challenges:
Core Challenge
Glute Challenge
Pull-Up Challenge
Push-Up Challenge
Squat Challenge