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 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.

log overhead press

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

lisa jumping onto a box

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

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