A quick 15-minute upper-body resistance band workout
When I travel, I always bring a resistance band with me if I plan to do at least a little bit of working out. An exercise resistance band is an elastic piece of tubing, which is incredibly transportable and gives you the ability to complete a variety of functional movements for the entire body.
Why work out with a resistance band? The band allows you to apply constant resistance at different parts of the movement in any plane (i.e. straight up and down, side to side or rotational), whereas dumbbells and free weights always have the force of gravity working against them and only really work best in the vertical plane.
You can do some crazy and advanced moves with resistance bands, always offering a strong core component and balance challenge. Yet, I actually find that some of my favorite band moves are quite simple.
When in need, grab a band
As I’m currently away from the gym for the holiday, I was looking for a quick way to work my upper-body at home, and therefore put together just a few moves in one routine (a perfect complement to a walk, run or bike ride, by the way). I found this routine so effective, I wanted to share it with all of you. I’ve done this particular line-up of exercises a handful of times and am always feeling just the right amount of burn.
If you’re in need of an easy way to get some muscle work at home, you should definitely consider purchasing a band. A few good resistance bands include this braided one and this light one
, but I primarily use this medium one as my go-to
. And bands are good for a few things. In fact, in addition to resistance workouts, I also use bands to do some upper-body mobility moves to warm up my body, as well as stretch the back of my hamstrings.
15-minute upper-body resistance band workout
*Disclaimer: While I’m a personal trainer, I’m not your personal trainer. Please consult a professional before trying a new workout routine. Proceed with caution, my friends.
All you need to do is warm up, grab a band and get to work. You can even do this one without shoes, folks. In fact, I did it in my pajamas last week. No impact, no cardio, just some good old-fashioned resistance.
Here are links to proper form demonstrations for all of the moves …
Bonus points: Finish up with a one-minute forearm plank, then some upper-body stretching and shoulder dislocates to send you on your way.
Got a few minutes? Try this short and fierce upper-body resistance band workout ... #fitness #FitFluential #SweatPink Click To TweetFor more short at-home routines, check out my Fitness page. Have an awesome day!
*There are affiliate links in this post.
Questions of the day
What’s your go-to short workout?
Do you have a favorite upper-body exercise move?
Short intense circuits. Getting it done when life is busy.
I love adding resistance bands a way to change things up with workouts. Pinning 🙂
Me too, Jill! Hope you have a lovely day! 🙂
I incorporate resistance bands into my workouts with dumabells. It’s a great way to get extra burn and tone!
Sure is, Megan. Always good to switch up the equipment! Have a great day, lady! 🙂
Omg I used to do the EXACT same workout in my room when I was in undergrad and grad school and needed to stay home and throw something together! Maybe I’ll do it today in tribute!
Ahhh yes, Susie. Great minds think alike. 🙂 Have a lovely day, friend!
I’ve never seen the rope-like resistance bands before.
Hi Cassi! The rope bands are tough!! 🙂
I need to get a Resistance band like that to add to my exercise equipment collection. This looks like a great add to any exercise routine.
Happy Turkey Day!
Hi Crystal! Bands are really versatile and cost effective, that’s for sure! Hope you have a great day! 🙂
Ah the resistance band… such a great piece of equipment and so easily portable! I usually go to my TRX which isn’t too different from the bands when I need a tough and quick workout. I always love rows and chest presses!
Yes Jenna, TRX is another fave, but I don’t own one of those 🙂
Hi, Ashley! I have a random question for you :). I’m going to visit my parents for Thanksgiving, and there is an Orange Theory studio close to their house, so I wanted to try it out. I went to the website, and I signed up for a “free session” for first time visitors, but it never sent me an email or anything withadditional information about it. Would you mind telling me if there is anything else I need to do? I would like to book the session soon since I’m sure the classes fill up quickly (especially since a lot of people will be off work). Any info would be appreciated! Thank you!
Hi Susie! Call the studio directly to get your first class free– it’s better to do over the phone. They sometimes only like to give it free to local residents though…?? Good luck!
Love this! Short, sweet, and minimal equipment. (Plus a short workout makes me less guilty for the extra glass of white wine…) Happy Thanksgiving Ashley!
Right back at ya, Gen!! ?
Oh and never feel guilty about that extra glass…
This looks like a quick, but killer workout! I love resistance bands.. I always use them when I travel. They’re great!
Good, Liz!! Hope you have a great day! ?
Hey, I recognize that top photo! I LOVE those braided bands. This looks like a great workout! Enjoy your trip, lady!
BlogFest photo stockpile for the win!! In fact, as I was writing this, I remembered the Spri booth haha ?
The machines at my gym have been so crowded lately and I was just noticing all the resistance bands yesterday thinking ” I wish I knew what to do with those…” Ashley to the rescue 🙂 Looking forward to trying this workout. Happy early Thanksgiving!
Well perfect timing, Anna! Hope you give it a try. Have a great day, lady! ?
I love packing my resistance bands to do travelling workouts. My favorite thing to do is make up a circuits made of an upper body, lower body and cardio move.
Favorite upper body move would be shoulder press or bicep curls.
Yes, those combination and multiple moves are good ones too, Catherine. Have a great night! 🙂
Can’t wait to give this one a try! I find the most benefit from using resistance bands for upper body workouts, rather than free weights…. must be the constant tension. Thank you and have a wonderful day!
Hi Jessie! For sure! I love to use bands. I just did this workout again today! Have a great evening, friend! 🙂
Awesome! I am visiting my family for Thanksgiving and brought a resistance band with me but didn’t know what exercises to do! Score!
Sweet! Works out well, Sue! Have a lovely time!! 🙂
I have some resistance bands that I bring along with me on the rotations where I know I won’t have a gym! :] Pinning this so I can do em’ next time!
I love the idea of working out in PJs!! Resistance bands are amazing…I love using them in Pilates
Hi Cayanne! Working out in PJs is definitely good to do sometimes. Hope you had a nice Thanksgiving, lady!! 🙂