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At Home Resistance Band Workouts by kim - Hypelist
At Home Resistance Band Workouts
kim - Updated 12/26/25
Glutes & Thighs (Growth + Shape)
1. Glute Bridges (band above knees) – 4x20
Use medium to heavy bands
2. Banded Squats (band above knees) – 4x15
Use medium to heavy bands
3. Side-Lying Leg Raises – 3x20/leg
Use medium to heavy bands
4. Standing Kickbacks – 3x15/leg
Use medium to heavy bands
5. Fire Hydrants – 3x20
Use medium to heavy bands
• Wall Sit (band above knees) – 1x1 min
Use medium to heavy bands
Notes
1 minute
Donkey Kicks (band under foot) – 3x12/leg
Use medium to heavy bands
Flat Stomach + Core Activation (No Obliques)
1. Dead Bug (bodyweight or light band) – 3x10/side
Use light band
Website
https://share.google/ELv1yB1BmQG0a9Flw
Reverse Crunches - 3x15
No band
Banded Toe Taps (lying flat) – 3x15/leg
Use light band
Glute Bridge Hold + Belly Scoop – 3x30 sec
Light band
Bird-Dogs (slow) – 3x12/side
Light band
Plank (knees or full) – 3x30–45 seconds
Light band
Optional: add 10–15 mins cycling post-core
Back + Total Body Toning (Slight Definition)
1. Banded Bent-Over Rows – 4x15
Use medium band
4. Band Pull-Aparts – 3x20
Use medium band
2. Lat Pull-Down (anchor band above head) – 3x12
Use medium/light band
3. Standing Reverse Flys – 3x15
Use light band
5. Glute Bridge + Arm Reach – 3x20
Use medium band
Weekly Training Schedule
Notes
Website