SCLPT Resistance Band Movements
Prepare your body for action with SCLPT Resistance Band Movements, an energizing warm-up routine that boosts circulation, activates muscles, and primes you for peak performance. Using SCLPT’s high-quality resistance bands, this routine targets your legs, core, and upper body to improve mobility, build strength, and help prevent injury.
Featuring dynamic resistance band exercises like squat step-outs, jumping jacks, and plank jacks, this routine elevates your heart rate while enhancing flexibility and coordination. Follow along with SCLPT founder Amanda Gieschen as we work through the different movements.
Each movement offers two levels of intensity to suit all fitness levels:
Level 1: A great starting point, ideal for beginners or a low-impact warm-up, with controlled bodyweight-focused movements.
Level 2: Step it up with deeper resistance and advanced variations for stronger muscle engagement.
For a quick 8-minute workout, perform each exercise for 45 seconds followed by a 15-second break; for an extended session, repeat the routine twice.
Get your body moving, harness the power of SCLPT resistance bands, and set the tone for an empowering workout!
We also offer this workout in person at our studio—book your first class for free!
Squat Step Outs
Safety precaution
Keep your toes pointed, and maintain a slight bend in your knees for balance and stability
Main muscle groups worked
Core, glutes, quads
Level 1 (no band / lighter band) & 2 (heavier band)
Starting Position:
Standing with shoulder width apart
Place band around both legs, just above your knees
Squat Step Out:
Take a step to the right
As you step out, lower your body into a squat (seated position)
When you stand back up, bring your foot shoulder-width apart
Repeat on the left side
Alternate legs each time
2. Jumping Jacks / Stepping Jacks
Safety precaution
Engage your core, keep your back straight, and land softly to protect joints
Main muscle groups worked
Legs, core, hips
Level 1 (toe taps to the side)
Starting Position:
Stand with your feet together
Place the band around your legs, just above the knee
Stepping Jacks:
Tap your toe to the side and bring it back to the middle, alternating between legs
Level 2 (jumping jacks)
Starting Position:
Stand with your feet together
Place the band around your legs, just above the knee
Jumping Jacks:
Jump your feet to the side then back to the middle
3. Squat + Hip Abduction (Right & Left)
Safety precaution
Maintain a slight bend in your knees for balance and stability, don’t lift leg too high
Main muscle groups worked
Core, Hip Mobility, stability
Level 1 (toe taps)
Starting Position:
Standing with feet shoulder width apart, band around your legs, just above the knee
slight bend in your knees
Squats + Hip Abduction
Lower your body until your legs are in a seated position
Keep your knees apart, legs at 90 degrees (or close to), and keep your chest up
Stand up straight to return to starting position
After standing, with your right leg, tap your toe to the side
Bring your foot back to the centre with control
Come back to squat and repeat on the other leg
Level 2 (leg raises)
Starting Position:
Standing with feet shoulder width apart, band around your legs, just above the knee
slight bend in your knees
Squat + Hip Abduction
Lower your body until your legs are in a seated position
Keep your knees apart, legs at 90 degrees (or close to), and keep your chest up
Stand up straight to return back to starting position
After standing, with your right leg, raise your foot to the side until you feel resistance from the band
Lower your leg to centre with control
Come back to squat and repeat on other leg
4. Butterfly Bridge
Safety precaution
Keep your toes together, squeeze at the top, and lower hips slowly
Main muscle groups worked
Core, Hip Mobility, stability
Level 1 (no band) & 2 (with band)
Starting Position:
Lie on your back
Place band around your legs, just above the knee
knees bent and feet flat on the ground.
Bring the soles of your feet together and let your knees fall out to the sides, forming a diamond shape with your legs
Place your arms by your sides with palms facing down
Butterfly Bridge:
Push through your heels to lift your hips toward the ceiling
Squeeze your glutes (butt muscles) tightly at the top of the movement.
Slowly lower your hips back to the ground
5. Plank Jacks / Toe Taps
Safety precaution
Keep your core engaged, don’t pike up or sag your hips, option for high plank (on your palms instead of forearm)
Main muscle groups worked
Core, Hip Mobility, stability, hamstrings, quads, glutes
Level 1 (toe taps)
Starting Position:
Begin in a low plank position with your hands bent at 90 degrees directly under your shoulders
Your body is in a straight line from head to heels.
Place band around your legs, just above the knee
Toe Taps:
Tap your right foot to the right of the mat
Bring back to the center
Tap your left foot to the left of the mat
Bring back to the center
Alternate legs each time
Level 2 (plank jacks)
Starting Position:
Begin in a low plank position with your hands bent at 90 degrees directly under your shoulders
Your body is in a straight line from head to heels.
Place band around your legs, just above the knee
Plank Jacks:
Jump your feet out to the sides, similar to the motion of a jumping jack
Jump your feet back to the starting position, bringing them together
6. Side Plank with Leg Lift (Right & Left)
*One side at a time
Safety precaution
Make a straight line with your body, don’t let your hips sink, and keep your leg straight when raising
Main muscle groups worked
Core, hip mobility, stability
Level 1 (no band) & Level 2 (with band)
Starting Position:
Begin by lying on your right side with your legs extended and stacked on top of each other.
Prop yourself up on your right forearm,
Place your left hand on your hip
Side plank:
Engage your core
lift your hips off the ground
body should be in a straight line from your head to your feet.
Leg Lift:
Keeping your left leg straight,
Lift it toward the ceiling as high as you can
Slowly lower your leg back to the starting position
*Repeat on the other side
Amazing job completing the SCLPT Resistance Band Movements workout! You’ve just powered through a routine designed to strengthen your legs, core, and glutes while improving stability, balance, and flexibility. By focusing on targeted resistance band exercises, you’ve activated key muscle groups and boosted your endurance.
Now, take a moment to cool down, stretch, and celebrate your progress. Your hard work today sets the foundation for even greater results!
Be sure to check out SCLPT for high-quality resistance bands for future workouts.
Ready to switch things up? Explore our other workouts to target different areas or add variety to your fitness journey. Stay motivated, and stay consistent, and we’ll see you in the next session with more empowering moves and tips!
Ready to join us in the studio? Book a class now—your first class is on us!
