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.

Mike Noseworthy

Personal Strength Training by Thomas King

JKC was recommended to me by my good friend Casidhe Dyke. Cas had been training with JKC for a while, and both he and his father had seen great results from the personal training that Jon and Thomas were giving them. I was and still am primarily a triathlete and I’ve always struggled with injuries. I was talking to Cas about incorporating more strength training in my program to try and prevent injuries going forward and Cas suggested that I give JKC a try. I reached out to Jon not long after, and the rest is history! After working with Jon and Thomas for a few months, I was getting stronger, faster, and most importantly, I was staying injury-free. I ended up being able to train the whole season without significant injury and posted a personal best at Ironman Copenhagen in 2018. A big part of that was due to the strength training and coaching I received at JKC.

Erin Squarey

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.

Darrin Goulding

Personal Strength Training by Jon-Erik Kawamoto

Teri Stuckless

After my children were born, I was completely out of shape. I had been active before my first pregnancy in 2008. I saw a post on social media about a charity event that was hosted at the gym. It prompted me to check out the JKC website. I was immediately impressed by the professional content and decided to give it a try. The professionally crafted and uniquely tailored work outs, as well as the sense of accountability and commitment that they foster. I have not missed a workout since joining – contrary to other experiences I have had when purchasing gym memberships. The flexibility of booking and rescheduling workouts, made easy by an online app, also contributed to my success in meeting my fitness goals.

I enjoy every session, working out with Jon, Thomas and Craig, as well as the “JKC Community”. Anytime someone achieves a personal best, I enjoy the celebration and support everyone gives each other. For me, I fondly remember achieving personal bests on bench press, chin ups and the sled push, in particular.

Norbert Lake

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

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