Oliva’s At-Home Workout Circuit with Bands

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Oliva’s At-Home Workout Circuit with Bands

Sometimes short and sweet workouts are the best workouts. This super approachable circuit strengthens your core and lower body with just 5 targeted exercises that you probably already know how to do. Plus, there are no weights or special gym equipment necessary – all you need is a resistance band (or a stretchy piece of clothing, like leggings, if you don’t have one) and around 20 minutes. Give it a try and let us know what you think! 

✅ SIDE PLANK 

     1 min each side

⭐️ 30 SECOND REST  ⭐️ 

✅ GLUTE BRIDGE

     15 slow reps

✅ DEAD BUGS

     20 reps

✅ CRAB WALKS WITH RESISTANCE BAND

     10 steps out & 10 steps in (3x)

⭐️ 1 MINUTE REST  ⭐️ 

✅ EXPLOSIVE SQUATS WITH RESISTANCE BAND

     20 reps

⭐️ 30 SECOND REST  ⭐️ 

✅ DEADLIFTS WITH RESISTANCE BAND

     15 reps

Summary

You don’t need a gym—or even weights—for an effective strength workout. This low-equipment, high-impact routine builds core stability, glute strength, and functional mobility using just a resistance band (or even a pair of leggings). Side planks and dead bugs activate your deep core, while glute bridges and crab walks fire up the posterior chain. Resistance band squats and deadlifts build explosive strength in the legs and hips. With short rest periods and intentional reps, this approachable circuit boosts strength, balance, and body awareness in under 20 minutes.

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