Resistance band loop AMRAP workout

 Hey hey! How’s the morning going? I hope you’re having a great day so far. We celebrated Nana’s birthday last night at our house, and today, I have a pretty fun blog photoshoot.

How about a workout today? This is a quick one (only 15 minutes) but INTENSE. You’re using this little friend: the resistance band loop.

I love using the loop for any type of lower body exercise – it really helps to recruit your abductors and glutes – and is an easy way to add additional challenge without holding super heavy weights. This makes the loop an ideal travel workout buddy; just stash it in your suitcase and you’re ready to go. (Here are some more exercises I love with a resistance band loop.)

This workout is AMRAP style, so you’ll do as many rounds as possible in 15 minutes. Warm up with some moderate cardio, set your timer, and go! You’ll be surprised how much sweat you’ll work up with this one. Please let me know if you give it a try! Pin it for the next time you need a quick, sweaty workout.

Here’s what the workout looks like!

Resistance band loop AMRAP workout: 

Form cues and tips:

Low squat walks: Place the band two inches above or below your knees. Step just past hip distance and sink into a squat (booty low and back). Stay in your squat as you step one foot out to the side, and continue to “walk” in one direction, holding your squat. Do 3 in one direction, then 3 in the opposite direction. That’s one rep.

Double squat jumps: Place the band two inches above your knees. Get into a squat position (booty LOW and back), and complete two full squats. Keep your abs engaged and chest lifted. Powering through your heels, spring up, reaching your arms towards the ceiling. Land with a soft knee. Repeat.

Banded burpees: Keep the band two inches above your knees. Sit into your squat and bring both hands to the floor, firmly planting your entire hand. Walk or hop back to a plank position (push-up here optional), walk or hop your feet back to your hands, and jump vertically, raising your arms overhead.

Squat to side leg lift: Keep the band two inches above your knees. Make sure your feet are underneath your shoulders (hip width or slightly wider is good) and toes slightly turned out. Focus on sitting back, while keeping your chest lifted and a tight core. Inhale to lower, exhale to rise. Make sure that your knees go towards your toes, but not far past your toes. Sink your hips as low as your flexibility allows, whether it’s a small squat, or to hips just above knee level. As you exhale and rise, squeeze your outer thighs and glutes to lift one leg off the floor and out to the side (keep toes pointing forward or down). Lower the leg back down, immediately back into a squat position.

Plank jacks: Move the band so it’s two inches above your ankles. Try to keep your hips in line with your body and your core tight. You can also walk out and in with your feet if you want to avoid jumping.

So, tell me: what’s your all-time favorite piece of workout equipment or tool?? For me, it’s probably the TRX. I love it’s versatility and the fact that you can do so many exercises with it!



More bodyweight workouts:

Bodyweight workouts you can do anywhere

Yoga strength workout 

Quick HIIT workout

Yoga flow strength workout

Classic barre workout

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  1. Julee on July 23, 2019 at 7:49 am

    Hey Gina! Could you double-check the link for other resistance band workouts?

    Thank you so much! I’m traveling a lot in the next month, so am excited to give these a try!

  2. Rebekah Miller on July 24, 2019 at 12:10 pm

    Great way to get the heart rate up and burn out those muscles quickly! Thanks, Gina!

    • Fitnessista on July 24, 2019 at 11:23 pm

      so glad you liked it!

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