Resistance Band Core & Balance — Session 15

45-minute beginner strength workout for core & balance, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust resi

Duration

45 min

Difficulty

beginner

Equipment

resistance bands

Muscle groups

chest, core, glutes, quads, triceps, upper back

Exercises

1. 1. Band glute bridge

   2 sets · 8-12 reps

   Drive knees gently outward as hips rise. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Band squat

   2 sets · 8-12 reps

   Maintain knee alignment and stand tall against band resistance. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Band pull-apart

   2 sets · 8-12 reps

   Pull band apart with soft elbows and relaxed neck. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Band lateral walk

   2 sets · 8-12 reps

   Keep knees softly bent and take small controlled steps. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Band pallof press

   2 sets · 8-12 reps

   Resist twisting while pressing hands forward. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Band chest press

   2 sets · 8-12 reps

   Anchor band securely and press straight ahead. Rest 45-90 seconds between sets; use a load that allows controlled technique.