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.

Courtney Currie

Personal Strength Training by Thomas King

A few years ago, I pinched a nerve in my neck which led me to be stationary as any form of movement would cause extreme pain. During this time, my fiancé (Sean) started at JKC and loved it!! Once I overcame the nerve issue, Sean spent a long time trying to convince me that JKC is exactly what I needed to safely start working out again (I’m slightly stubborn and was super scared of re-pinching the nerve). Long story short, Sean was right… as much as I hate to admit it!

I never had luck at gyms, if it started to hurt I would call it a day. At JKC that is not an option, as Jon & Thomas will push you to finish the workout, whether you want to or not! Working out in a group setting is also a big benefit of working out at JKC, if you’re not feeling motivated you can simply feed off of someone else’s energetic vibes.

Matt Garvin

Personal Strength Training by Jon-Erik Kawamoto

I had spent a fair bit of time in gyms in my teens and twenties but I turned away from the gym to focus on activities that I enjoyed more. What keeps me at JKC is that I do really enjoy it. I always feel that I’ve accomplished something when I leave at the end of my workout. The environment is really positive and focused on challenging yourself whatever your level of comfort and fitness. I’ve also seen results that I’m really happy with; having someone who really knows what they’re talking about to guide your workouts makes them way more effective and focused than just “going to the gym”.

Shortly after I started at JKC, I sustained a fairly major injury that took me off my feet for several months. When I started to get back to activity, it was very difficult. Jon and Thomas worked hard to tailor my workouts to my goals and what I could do. With their help, I’ve been steadily building back strength and function.

Astrid Billfalk-Kelly

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

Dane Woodland

I came to JKC through recommendations from my peers from lululemon. As a current ambassador, I’ve been introduced to legacy ambassadors, like Jon, and I knew a bunch of other people from the store were working out here so I wanted to give it a go. I often dread lower body workouts so I started coming here to do legs. I’ve had such great progress that I now come twice a week— and, I no longer hate leg day!

I’ve never experienced this sort of hybrid between group workouts and personalized service. Many group strength training services offer a sort of one-size-fits-all workout for the general population, which has never been of interest to me, because I want my workout tailored to my needs! I LOVE that you can be in a group setting while doing your own personal program; I love the camaraderie and community at JKC, and, I’ve seen incredible results thus far! Jon is always so attuned to what I need.

Tara Rector-Whelan

I started at JKC after a good friend recommended it to me. She had been coming for about a year and I was envious of her great results. I felt sluggish after failing to motivate myself with various home workout routines. I love the fun and relaxed atmosphere at JKC. It’s such a comfortable gym space and I enjoy knowing so many of the people I work out with. Jon and Thomas make an effort to introduce everyone to each other and with all the joking around, it starts to feel like a family. Not to mention the awesome results. I’ve always liked to run on a treadmill but I’ve never had the drive to lift weights on my own. Going to JKC makes me accountable which was what I really needed. I feel so much stronger and healthier than I did 4 years ago when I started.

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