The One Band Full Body Home Workout

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

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

Exercise 2: Band Bent Over Rows

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)”).
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.
Lower to the starting position and repeat for 15 total reps.

Exercise 3: Band Floor Press

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).
Keep your wrists neutral and push your hands away from you and towards the sky.
Return under control to the starting position and repeat for 15 total reps

Exercise 4: Band Split Squat

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).
Control you descent while squatting down until the trailing knee gently makes contract with the floor.
Push your front foot into the floor and stand tall again to complete the rep.
Do 15 reps per side.

Exercise 5: Band Low to High Chop

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

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.

Paul Heffernan

Personal Strength Training by Jon-Erik Kawamoto

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

Krissy Hussey

Personal Strength Training by Thomas King

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

Keir McIsaac

I recently turned 40, and I have been training at JKC since the summer of 2020. My partner Michael had already been training at JKC, so it came highly recommended. We had set up a home gym at the start of the pandemic, but needed to mix it up after the first lockdown. JKC differs from other gyms because of the personalized workouts. Jon, Thomas and Craig are great at challenging me to do more than I would on my own.

Tara Stuckless

I heard really good things about it from my sister, and I could see the positive results she was getting. I needed to do something. I was overweight, depressed, and recovering from a back injury. I had reached a point where simply getting up out of a chair was becoming difficult. I knew that if I didn’t do something about it my senior years would be very burdensome to the people close to me. I’m so glad I did! After just a few weeks my day-to-day pain was drastically reduced, and my mobility increased. I had the confidence to try sea kayaking, and I now play ice hockey twice a week!

The key difference is the expertise. The trainers know the gym equipment and the exercises, but they also have degrees in kinesiology, and can apply what they know to your workout. As someone who was in poor physical condition starting out, I was worried about hurting myself. Previously I tried an outdoor weekly bootcamp and injured my knee by pushing too hard. The trainers at JKC constructed a program that started at the right level for me, evolving it as I grew stronger and more fit. I feel well looked after.

Jane Rendell

JKC was recommended by a previous trainer who followed Jon online. He thought Jon’s approach to training was excellent. JKC employs well educated trainers who are very particular about technique and form. I have never injured myself because the trainers know what they are doing. They can always answer any questions I ask about my training. As well the trainers are friendly contributing to a relaxed and friendly atmosphere at the gym.

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