This band workout from Victoria Beckham’s trainer will strengthen your arms and shoulders

Pa Fit&Good, we believe that a great workout can be done at home with minimal equipment. All you need is resistance bands and you can easily build strength and muscle in your living room or backyard.

This resistance band workout from celebrity trainer Louisa Drake ticks all our favorite boxes: it’s doable, flexible and takes less than 20 minutes to do.

Exercising will target your upper body, leaving your shoulders, biceps and triceps feeling strong in no time. (If you’re looking for a full-body workout, try a full-body workout instead.)

To do this, do the exercise for 30-70 seconds with a little rest in between, and repeat the routine two or five times completely.

Exercises

• Band pulls, 30-70 seconds
• Lat pull-down, 30-70 seconds
• Follow the line, 30-70 seconds
• Upper triceps extension, 30-70 seconds
• Standing chest press, 30-70 seconds
• Standing bicep curl, 30-70 seconds

1. Bandi Kokana

Time: 30-70 seconds Seth: 2-5

• Stand with your knees slightly bent, feet shoulder-width apart. Grab the middle part of the band in front of you at shoulder height and hold it up, hands facing down. Take a breath to prepare.
• Keep your arms extended with a gentle bend at the elbow. Exhale and pull the band to the side, until your shoulders are parallel.
• Slowly return to the starting position and repeat.

2. Lat Pulldown

Time: 30-70 seconds Installed: 2-5

• Hold the center of the resistance band and bring your arms straight over your head. Take a breath to prepare.
• Exhale as you pull the band down and back to your back, bending your elbows. Return to the starting position and repeat.

This movement can also be done by tying the middle of the band to the top or anchor, holding one side of the band in each hand, and then bending your elbows to drop your hands along your chest. All of these variations can be done standing or kneeling.

3. Follow the Line

Time: 30-70 seconds Installed: 2-5

• Standing with feet hip-width apart, place a resistance band under your feet. Hold the band in front of you and hold the ends in each hand, palms facing your thighs. Take a breath to prepare.
• Exhale and pull your elbows up to your hips or slightly above, and bend your elbows to the sides. Lower back to starting position and repeat.

4. Increased Triceps Upper

Time: 30-70 seconds Installed: 2-5

• Standing with feet hip-width apart, place one side of the resistance band under both heels. Grab the other end of the band and pull it over your shoulders. Your hands should be together behind your head and elbows bent. Inhale, this is your starting point.
• Exhale as you extend both arms up to the ceiling. Engage your torso, keep your ribs relaxed and your shoulders down while maintaining a neutral spine.

5. Standing chest press

Time: 30-70 seconds Installed: 2-5

• Place the band around your back and under your arms. Plant your feet hip-width apart or sit cross-legged with your left foot in front and your right foot behind. Raise your arms in front of your chest, holding the ends of the band and holding them in excess (legs facing the floor), making sure that your hands are shoulder-width apart. Inhale, this is your starting point.
• Exhale as you pull the band to your chest, bend at the elbows and out to bring the ends of the band towards you until your hands touch your chest. It is important that there is tension in the group when you are in this position. If not, you should change your hands to grip the band more. Return to the starting position and repeat.

6. Standing Bicep Curl

Time: 30-70 seconds Installed: 2-5

• Stand with your feet shoulder-width apart and your feet placed in the middle of the board. Hold the end in each hand, starting with your hands down by your side, hands facing forward. Take a breath to prepare.
• Exhale and pull your hands to your shoulders while bending at the elbow until you get a good bicep contraction. Slowly lower back and repeat.

Looking for some exercise ideas? Check out our leg band workout, to build lower back strength