Active at home – Resistance workout

Active at home

Functional Training with JC Santana

JC Santana, author of Functional Training and JC’s Total Body Workout, demonstrates functional training exercises you can do at home with bands.

You can also check out some exercises from the books below:

Triple threat

The triple threat is a combination of three stability ball exercises in succession, consisting of the stability ball bridge, the stability ball leg curl, and the stability ball hip lift. This protocol keeps constant tension on the hamstrings by requiring the hips to come up and remain off the floor during the entire protocol.

Glute workout with circle band

This program is a glute workout using only a band. This program uses a circle band for all exercises, making it a perfect home workout. This is a great way to add glute training to your existing leg and hip program or to train your hips while you are rehabilitating a knee or back injury and can’t do traditional leg training.

Fabulous Five stability ball exercises

These five stability ball exercises will challenge your total-body stability and strength. Perform as a continuous circuit for 3 to 4 sets and use as a warm-up, cool down, or functional training maintenance program.

Solutions for home workouts: how to get started

Pete McCall, C.S.C.S, author of Smarter Workouts, shares tips on at-home workouts and how to get started.

Have a go at sandbag exercises for metabolic conditioning

Like a medicine ball, a sandbag helps improve the strength of both muscle and elastic connective tissues because you can move a sandbag in multiple directions as opposed to moving in only a single, linear path of motion. Additional benefits of sandbags include a pliable surface that helps develop grip strength and, unlike medicine balls, it won’t roll away from you when you set it down. Select a weight that is approximately 5 to 7 percent of your body weight when starting this circuit. As you get stronger, you can gradually progress to ones that weigh 10 to 15 percent of your body weight. Your goal is to complete AMRAP during the work interval. As you feel yourself getting stronger, keep track of the number of reps you do during your first time through the circuit, and then try to meet or beat that number each additional time you do the exercise.

Balancing your workouts

Michelle Maloney, Human Kinetics Senior Acquisitions Editor, discusses:

  • How to balance your workouts to address all areas of fitness
  • What activities you can use to develop each facet of fitness and resources you can use
  • Examples of what a balanced 1-week workout schedule looks like

Examples of sample workouts:

Kettlebell workout for fat-loss

Kettlebell training is efficient because it combines the benefits of strength training, anaerobic and aerobic cardiorespiratory training, and flexibility and mobility all in one.

Try this kettlebell workout for beginner fat-loss from Kettlebell Training. The video demonstrates the main exercises in the program but the full program can be found below.


  1. Around-the-body pass: 30 seconds each direction
  2. Halo: 30 seconds each direction
  3. Kettlebell deadlift: 10 reps
  4. Goblet squat: 10 reps
  5. Joint mobility exercises: Rotate all major joints 10-20 times

Main Session:

  1. Single swing
  2. Single press

For both exercisess perform for 20 seconds with 10 seconds rest before alternating arms. Perform 4 sets with 1 min rest for recovery between sets.

Cool Down:

  1. Easy jog for 10 min
  2. Stretch for 5 min: 30 sec each side for each stretch

Mobility workout for feet, hips, spine, and shoulders

Experience the benefits of mobilizing the fascia network and improve functional mobility of the ankle/foot, hip, spine, and shoulders with this workout from Myofascial Training by Ester Albini.

Strengthen your shoulders, core and torso

You don’t HAVE to be a tennis player to benefit from the torso, lower body, core, shoulders, back, chest, arms, and wrists exercises found in Tennis Anatomy.

Bodyweight circuits

Check out these lower and upper bodyweight circuits from Bodyweight Strength Training Anatomy which can be done without use of any equipment.

Strengthen Arms, Shoulders, Core, and Neck to boost your ride

Improve your cycling strength, speed, and endurance with the exercises in Cycling Anatomy by Shannon Sovndal.

Stretch away back pain

Prescriptive Stretching offers ready-to-use stretching sequences to target specific problems such as back or neck pain, runner’s knee, tennis elbow, stiff shoulders, and more. 

Dumbbell workouts

Check out our dumbbell workouts page which includes a 4 week programme – all you need is a pair of dumbbells!

Books featured