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Nov 03, 2024

30-Day Walking and Resistance Band Workout Plan for Beginners

Welcome to Start TODAY. Sign up for our Start TODAY newsletter to receive daily inspiration sent to your inbox — and join us on Instagram! When I work with clients who are new to strength training,

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When I work with clients who are new to strength training, travel a lot, or don't have time to go to the gym, I love to recommend resistance bands. They are an easy, accessible workout tool that you can use anywhere — which is especially helpful this time of year when many of us spend a lot of time traveling.

If you’re looking for a way to build strength and get a more defined look without expensive equipment, resistance bands are a great option. Plus, they offer a unique form of strength training that also works your stabilizing muscles, which adds an additional core challenge. And, let's be honest, toning your abs while you're exercising other parts of your body is a pretty major bonus.

It's easy to assume that you need giant weights to get strong, but that's just a myth. Resistance band workouts are great for anyone looking to improve their balance, coordination and core strength. They take up little space, making them a good option for people who travel a lot or live in a small apartment. They are also a great way to get a full-body workout without having to spend a lot of money on equipment.

In fact, there are some things that resistance bands can do for you that weights simply can't. Resistance band workouts really work because there is constant tension throughout the entire movement of an exercise. With dumbbells and body weight, there's only tension on the exertion portion of the movement. For example, when you do a bicep curl with a resistance band, there is tension on the way up to curl and also on the way down as you return to the starting position. When you use dumbbells, there's only resistance on the biceps on the way up — and that resistance is what creates strength.

Resistance bands also make it easier to target smaller muscles. Because larger muscles frequently take over when you use weights or your body weight, resistance bands can be used by people in rehabilitation or physical therapy to help safely activate all of the smaller muscles, as well as the larger muscles.

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You can use resistance bands to target every major muscle group — and that's exactly what we're going to do! I’ve devised this 30-day resistance band and walking routine to strengthen the entire body, plus give you a cardio workout, too. Suggested walking days are included to give your body a rest from strength training, but I encourage you to keep up your current walking routine. You can walk on strength days, too!

For the upper-body exercises you will use a resistance band with handles. For the lower body and core exercises you will use a looped resistance band.

Hold one handle in each hand. With your feet hips-width apart, step on the center of the band with both feet. Slightly bend your knees and pull your abs in. Keeping your upper arms glued to your sides, pull the band up toward your shoulders into a bicep curl, then release back to the starting position. Repeat 10 times.

Hold one handle in each hand. Step one foot forward and the other foot back behind you into a high lunge. Anchor the band under your front foot. Bend the front knee at almost a 90-degree angle and keep a slight bend in the back knee as well. Hinge at your waist, leaning forward to a 45-degree angle, and let your arms reach down toward the floor. Squeeze your shoulder blades together, pulling the band out to the sides as high as your shoulders. Return to the starting position and repeat 10 times.

Standing side taps

Stand with your feet hip-width apart and the resistance band around your ankles. Slightly bend your knees and shift your weight so that you are standing on your right leg; press down through the heel. Then, lift the left leg out to the side so that it is completely straight, tapping the toe on the ground. Bring it back to center. Repeat 10 times and then switch to the right side.

Stand with your feet hip-width apart and the resistance band around your ankles; bend your knees slightly. Shift your weight so that you are standing on your right leg. Step the left leg back behind you and straighten the leg, reaching through the heel. Then bring it back to center. Repeat 10 times and then switch sides.

This move works both the glutes and the legs by combining the squat with the jumping jack. Place the resistance band around your thighs just above your knees. In a slight squat position with your feet hip-width apart, jump both feet out toward opposite sides of the room and then back together. Repeat 10 times.

Lie on your back with your knees bent and your feet flat on the floor in front of you. Wrap the resistance band around both legs just above your knees. Keeping your heels on the ground, lift your hips up toward the ceiling, forming a straight line with your body from your knees to your shoulders. Squeeze your glutes and maintain tension on the band by pressing your knees outward. Return to the starting position and repeat 10 times.

Lie on your back with the resistance band wrapped around the upper thighs. Reach the legs up toward the ceiling and then lower down to a 45-degree angle. From there, open the legs as wide as the shoulders, feeling the outer hips working against the resistance of the band, and then close the legs back together. Repeat this 10 times, making sure to pull the naval in toward the spine and press the low back into the ground.

Stephanie Mansour is a contributing health and fitness writer for TODAY. She is a certified personal trainer, yoga and Pilates instructor and weight-loss coach for women. She hosts “Step It Up with Steph” on PBS. Join her complimentary health and weight-loss challenge and follow her for daily inspiration on Instagram and in her new app.