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’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

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.

I’ve always been a gym rat, but was getting tired of the same ol’ routine. My better half was attending JKC and encouraged me to try it out. My favourite part of JKC is that is isn’t a gym – it’s a community. Jon and Thomas are awesome, and I love that every time I go I know who’s working out with me and we can socialize while working on our health. Everyone is supportive, encouraging and genuinely looks out for one another. It’s an upbeat and positive experience and I can honestly say that I look forward to each and every workout.

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

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