Move · Videos · Strength · 31 min

31-Minute Low-Impact Full-Body Band Workout With a Door Anchor

31-Minute Low-Impact Full-Body Band Workout With a Door Anchor — video by Nicole Pearce Movement Play · 30:55

Video by Nicole Pearce Movement on YouTube · Open on YouTube

A NASM-certified trainer leads 12 moves of 30 seconds on one side, then the other, twice through: triceps kickbacks, lunge rows and cross-body pulls, ankle-band quad kicks, side leg lifts and squats. She shows a loop-band version if you have no door anchor. Warm up first.

  • 31 min
  • Beginner
  • Low impact (no jumping)
  • resistance band
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Step by step 9

Tap a time to watch that step in the video.

  1. Set-up: door anchor closed in the hinge side of a door, a band to an ankle cuff, the lighter ones to a handle. 2:51
  2. No door anchor: stand on a band in a lunge for the arm moves and use a loop band around your legs. 3:56
  3. Triceps kickbacks, straight-arm lifts, then both combined, 30 seconds each; step closer to the door to lighten. 4:39
  4. Cross-body row extensions in a lunge, low-lunge rows, then row and lunge pulses; keep tension on the rows. 6:21
  5. Quad kicks, straight-leg lifts, then both combined; keep a soft standing knee and hold a wall if needed. 7:53
  6. Low lateral squat steps, side leg lifts, then squat to side leg lift; stay low with weight in your heels. 9:19
  7. Left side: after 30 seconds' rest, move the cuff to the other ankle and repeat all 12 moves in order. 10:55
  8. Round 2, right side: the same sequence again, keeping the wrist straight in line with your forearm. 17:35
  9. Round 2, left side: the last time through all 12 moves. 23:56

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your abs drawn in so your low back doesn't arch as you hinge forward
  • Keep the band taut at the end of each rep; step toward the anchor to make it lighter
  • Keep a soft standing knee and hold a wall or chair if balance is hard

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadrows, cross-body pulls, straight-arm lifts
  • Elbows takes loadtriceps kickbacks, rows
  • Hips takes loadlunges, quad kicks, side leg lifts, squats
  • Knees takes loadlunges with rows, low lateral squat steps, squats
  • Wrists & hands movesholding the handle
  • Lower back moveshinged-forward triceps kickbacks
  • Ankles & feet movesstanding on one leg for kicks and lifts
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a wall or chair for the leg moves; step toward the anchor for less resistance

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Nicole Pearce Movement; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety