By Thomas King, MSc, CSCS, CEP

Given the positive reception that we had to the “2 Dumbbell At-Home Workout”, I decided to provide another great at-home workout for the JKC fitness community and the community at large. This time, it will be a workout for those that may only have a single resistance band. 

Like the previous workout, this one will be a complex as well which means that you will do all the 5 of the exercises before taking a break. For this complex try doing 5 total sets of 15 reps per exercise. As before, do all 15 reps of each exercise before moving on to the next. Once you have reached the end of the complex, rest 90-seconds and repeat. Do 4-6 sets.

For added benefit, add our “5 At-Home Stretches for Total Body Flexibility” to the beginning of this workout.

Exercise 1: Band Medium Sumo Deadlift

  1. Set-up your band as seen in the pictures below (See “Sumo Deadlift Set-up (Side)” and “Sumo Deadlift Set-up (Front)”).
  2. Grab the band firmly with both hands, sit your hips down and push your chest out to achieve a neutral spine.
  3. Push your feet through the floor and stand up with the band. Engage your glutes forcefully to finish the rep.
  4. Lower to the starting position and repeat for 15 total reps.
Sumo Deadlift Set-up (Side)
Sumo Deadlift Set-up (Front)
Sumo Deadlift Finish (Side)
Sumo Deadlift Finish (Front)

Exercise 2: Band Bent Over Rows

  1. Set-up your band as seen in the pictures below (See “Band Bent Over Row Set-up (Side)” and “Band Bent Over Row Set-up (Front)”).
  2. Firmly hold the band and pull your elbows upwards while consciously squeezing your shoulder blades together. Be sure to keep your chest pushed out to maintain a neutral spine.
  3. Lower to the starting position and repeat for 15 total reps.
Band Bent Over Row Set-up (Side)
Band Bent Over Row Set-up (Front)
Band Bent Over Row Top Position (Side)
Band Bent Over Row Top Position (Front)

Exercise 3: Band Floor Press

  1. Lay your band on the floor and lie on top of it while grabbing each end with either arm (See “Band Floor Press Set-up” below).
  2. Keep your wrists neutral and push your hands away from you and towards the sky.
  3. Return under control to the starting position and repeat for 15 total reps
Band Floor Press Set-up
Band Floor Press Finish Position

Exercise 4: Band Split Squat

  1. Loop on end of the band around your head and the other end around your lead foot while standing tall (See “Band Split Squat Set-up” below).
  2. Control you descent while squatting down until the trailing knee gently makes contract with the floor.
  3. Push your front foot into the floor and stand tall again to complete the rep.
  4. Do 15 reps per side.
Band Split Squat Set-up
Band Split Squat Bottom Position

Exercise 5: Band Low to High Chop

  1. Step into the band a grab it firmly with both hands (See “Band Low to High Chop Set-up” below).
  2. Slightly bend the knees and hips to achieve an “athletic” stance.
  3. Rotating through the obliques bring your hands to a position above your opposite shoulder (See “Band Low to High Chop finish” below).
  4. Return the band under control to the starting position.
  5. Do 15 reps per side.
Band Low to High Chop Set-up
Band Low to High Chop Finish Position

Thanks to everyone for giving this blog post a read and giving the workout a try. I would also like to say thank-you for the great reception that you all gave to the “2 Dumbbell At-Home Workout” blog post. We at JKC are happy we can help everyone keep fitness in their lives during this stressful time.

~Thomas 🏋️‍♀️

Do you have weights at home, but not sure what to do? We offer Online Strength Coaching. Receive a custom workout based on what equipment you have, your goals, needs, and current ability. Only 1-week commitment required.

Find out more HERE.

I’m 34 and started at JKC in 2015. My wife joined while I was working away in 2015 and started making amazing progress while also completing exercises I’d never perform on my own. I felt I was missing out so I signed up. JKC helps in establishing goals while also having clear direction of what to do, and how, in each session. They also measure your progress which is another means of motivation! At other gyms I wouldn’t have a clear plan and would just use whatever equipment was free, it was hard to see any results. Between setting some personal bests and making good friends its hard to identify a favorite memory.  One that does come to mind was when I hit my target goal/PB in both bench and squats in the same session, big day.

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

I was looking for something to augment my 20+ year yoga practice with a focus on strength conditioning. I am friend’s with Jon’s sister in-law and over the years always heard great things about JKC, especially with respect to the top quality trainers they have and programs they run. After talking to Jon about my goals, and hearing his thoughts on a training plan, I knew that this was going to be an awesome experience … and it sure has been. JKC stands out from other gyms because of the attention to detail, the high quality of the staff and the facilities. Also, the amazing people that train there. And no one posing and taking selfies. I’m 41 years old and I started in Dec 2021.

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

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