Got a resistance band? Got 10, 15 or 20 minutes? Need a workout to work on your cardio and strength? AMRAP it up with this workout requiring only your body weight and a resistance band. AMRAP stands for “as many reps/rounds as possible.” It’s a training protocol increasing your intensity and taking a breather as needed. Short rest periods increase your muscle overload, therefore stimulating many muscle fibers and elevating your aerobic and anaerobic conditioning.

Perform the warm-up and set your timer for 10, 15 or 20 minutes. Complete as many rounds as possible in the time you set. Remember to cool down.


Shift to Upward Press

  • Stand with your feet as wide as comfortable.
  • Hold the band at chest height with your hands shoulder-width apart. There should be a little tension in the band.
  • Shift your weight onto your right leg by bending your right knee. Lunge laterally in place to the right—your left leg should be straight.
  • Pull the band and extend your right arm laterally.
  • Keep your right arm extended at shoulder height as you push your left arm up toward the ceiling.
  • Reverse the movement to return to the starting position.
  • Repeat on the left side. Alternate sides for 16 reps for one set

Resisted Dead Bug

  • Lie flat on your back on the ground and raise your knees above your hipbones. Bend your knees at 90 degrees so your shins are parallel to the ground.
  • Hold one strand of the band in both hands. Keep your hands shoulder-width apart and extend your arms toward the ceiling.
  • Extend your right leg. At the same time, extend your left arm above your head. Keep your right arm fixed above your shoulder.
  • Alternate sides for 16 reps for one set.


Overhead Squat

  • Place your feet wider than your hips.
  • Raise your arms toward the ceiling and hold the band with both hands. Make sure there is tension in the band.
  • Squat down while keeping tension in the band.
  • Repeat for 10 reps.

Resisted Push-Up

  • Hold the band behind your back in a push-up position.
  • Perform a push-up on your knees or toes, keeping the band taut as you perform the push-up.
  • Repeat for 10 reps.

Wood Chop

  • Place the band underneath the middle of your left foot. Make sure it’s secure.
  • Grab the band with both hands. Place your hands above your left knee. The band should have slack. Stand in a comfortable wide stance.
  • Shift your weight to your left leg. Pull the band diagonally from your left knee to your right shoulder, allowing your body to rotate to your right side as your body weight shifts to your right leg.
  • Place the band underneath your right foot. Repeat for 10 reps.
  • Perform on the other side for 10 reps.

Single-Arm Lateral Warding Shuffle

  • Affix the band by looping it around a sturdy load-bearing pole or railing. The anchored band should be at chest height.
  • Stand sideways to the anchor point so that your right shoulder is next to the anchor point. Hold the band in your left hand so that the band is behind you across your upper back.
  • Straighten your left arm. Get in an athletic-ready stance.
  • Shuffle three times to the left. Return to start.
  • Repeat for 10 reps.
  • Repeat facing the other side. Your right arm should be straight and your left shoulder is next to the anchor point.


Sun Salutation: Surya Namaskara
Cycles: 1-2

  • Stand with your feet together, arms by your sides.
  • Sweep your arms up to the sky, then sweep your arms down by your sides as you bring your chest toward your knees. Bring your hands down to the floor as you soften your knees.
  • Bring your gaze slightly forward for a halfway lift. Forward-fold again, then gaze at the top of your mat as you either hop or step back into a high-plank position.
  • Drop your hips down as you lift your chest and eyes toward the ceiling into Upward-Facing Dog, taking an inhale in and a slow exhale out. Hold 10 seconds.
  • Then lift your hips up to the sky straightening your legs as you bring your chest toward your feet in Downward-Facing Dog, taking an inhale in and a slow exhale out. Hold 10 seconds.
  • Bend your knees and step or hop your feet up toward your hands. Soften your knees as you gaze forward, then extend your legs as you draw your chest in toward your knees.
  • From there, swan-dive your arms up to the sky as you bring your hands together in a prayer position standing upright.
  • Repeat sequence by sweeping your arms up to the sky. Repeat for one to three cycles.

Reps/Duration: 30 seconds of work, or 5 to 6 reps
Sets: 1

  • Begin in a tabletop position with your hands under your shoulders and your knees under your hips with a flat back.
  • Engage your abdominal muscles and round your back, sending your spine toward the ceiling and your head down, much like a cat stretching.
  • Keeping your abs engaged, arch your back, pressing your ribs toward the floor and your tailbone to the ceiling, and lift your head while holding in your abdominal muscles.
  • Repeat, alternating between Cat and Cow.
  • Continue this rounding and arching sequence for 30 seconds, or five to six Cat/ Cow sequences.

Photo credit: skynesher, Getty Images
GIFs: Tom Casey,

Model: Cassandra Nelson, 24 Hour Fitness