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Written by

Gina Conley, MS

24 Minute Full Body Workout with Only a Band!

  • Fitness, Postnatal, Prenatal

Here is a 24-minute full-body workout you can do with only a resistance band that is easy to pack in your bag!

As we enter this holiday season, you may find it hard to maintain your workouts with minimal equipment and traveling!

 

24-Minute Full Body Workout!

Part 1: Squats & Rows

Starting with part A of the full body workout we are focusing on squats and banded rows/pull-aparts to strengthen the backside!

Inhale to lower, exhale to stand up/row!

3 rounds of 30 seconds each:

  • Squat with banded pull apart
  • Banded row from a lunge position

Do you like to follow a video as you work out at the same time?  Join our prenatal and postnatal on-demand fitness programs! 

The programs include 30-40 minute long full-length workout videos (broken up into three sections like this workout), so you can follow along with verbal cueing as you work out at the same time!

Tara
I’ve been working on the on-demand 2nd trimester one, and I am LOVING it so far!! Workouts are short enough to fit in my day, but long enough to really get a good work out in. I like the various modification options. And I love that everything is pelvic floor specific and explained in easy ways to understand
Tracey
Tracey
Their prenatal workout program rocks!! This is my 2nd pregnancy (1st pregnancy I worked out nonstop since the beginning). This one I was more cautious and finally when I got my energy back I joined their programming at 2nd trimester and never felt better. They provide MANY modifications and are readily available for questions or concerns. I recommend this to ANY mama to be! I’m excited to do their postpartum workout program when that time comes.
Jessica
I purchased the 2nd trimester workouts and have now done the first 4 days. I can honestly say that these videos are very well made with clear instructions, form cues and modifications. You also get a bunch of educational videos with your purchase to educate you on your pregnancy. I love that the moves are not only keeping me healthy and strong but also preparing me for labour. I am so glad I purchased this (wish I got it sooner!) and looking forward to a strong rest of the pregnancy.
Join Our On-Demand Workout Programs

Part 2: Lateral Movements

Moving onto part B of the 24-minute full body workout, we are focusing on lateral movement!  It is important that our programming includes movement in multiple planes of motion!

Inhale to lower, exhale to stand up/pull down!

3 rounds of 30 seconds each:

  • Cossack Lunge
  • Half Kneeling Diagonal Banded Pull Down

Part 3: Cross Body Movements

In the final part of the 24-minute full-body workout, we are focusing on cross-body movement!  Cross-body movements can help strengthen the core and backside!  This portion of the workout includes the anterior and posterior oblique slings to support full core strengthening.

Inhale to lower, exhale to stand up/press!

3 rounds of 30 seconds each:

  • Staggered Stance RDL with Banded Resistance
  • Opposite Knee Press

Pre/Postnatal Online Fitness Programs

Join our online prenatal and postnatal fitness programs to stay strong and comfortable throughout your pregnancy and postpartum periods! 

Meet the demands of each phase of life with our fitness programs that we have developed after working exclusively with in-person pre/postnatal clients and guidance from physical therapists!

Explore All Our Fitness Programs