All you need is a resistance band and this versatile Pilates-inspired workout to keep fit anywhere
Work your whole body in just 15 minutes
Going on vacation? Pilates coach Jo-Leigh Morris says packing a resistance band is “non-negotiable”.
They are lightweight, versatile and perfect for a “full-body burn anywhere”.
To demonstrate the point, she recently shared a full-body Pilates-inspired routine, perched beside a wanderlust-worthy infinity pool.
But you don’t need your passport to enjoy the benefits Morris is promoting—all you need is 15 minutes and a resistance band to strengthen and mobilize your whole body.
“If you’re new to this style of training, focus on slow, controlled movement over speed,” the classically-trained Pilates instructor tells Fit&Well.
“The burn comes from precision, not rushing. The more connected you feel to the movement, the stronger you’ll get.”
How to do the workout
Perform each move for 60 seconds, one after the other, to complete one round. Perform three rounds in total.
Go slow, keep your movements controlled and, Morris stresses, really “feel every rep”.
While performing the sequence, focus on keeping your core gently engaged throughout.
“Move with control—don’t let the band snap you back. Exhale on effort, inhale to reset, and keep your shoulders relaxed to avoid tension.”
She also suggests starting with a light band or with your hands wider to reduce resistance, as well as working within a smaller range of movement while you get up to speed.
“Take breaks when you need—quality over quantity, always,” she adds.
1. Single-leg scissors
Time: 30sec each side
Targets: core
- Lie on your back with the resistance band looped around the center of one foot.
- Take tension in the band to help lift that leg above you while also lifting your upper back off the floor.
- Only lift this leg to a point where you can keep it straight.
- Maintaining this position, with your lower back pressed into the floor, slowly lift and lower the other leg.
- Remember to keep breathing with every rep.
- Switch sides after 30 seconds.
2. Resistance band kneeling leg extension
Time: 30sec each side
Targets: glutes and hamstrings
- Start on all fours with your toes tucked underneath.
- Loop the band around the center of one foot, with the ends secured under the hand on the same side.
- Now lift and extend your leg behind you, working against the resistance.
- Control the return to the start position.
- Switch sides after 30 seconds.
3. Roll back with row
Time: 60sec
Targets: core, back and biceps
- Sit on the floor with your legs extended in front of you and the band looped around the center of both feet, holding the ends of the band in each hand.
- Lean your torso back slightly.
- Pull the ends of the band towards your chest, bending your elbows and moving them up and out to the sides.
- Squeeze your shoulder blades together, then slowly reverse the movement to the start.
4. Split squat biceps curl
Time: 30sec each side
Targets: quads, glutes, biceps
- Loop the band under the center of one foot and take a big step back with the other, adopting a split stance.
- Stand tall with both legs straight and lift up onto the toes of your back foot if you feel stable.
- Bend your knees to lower until your back knee lightly taps the floor, as you bend your elbows to bring the ends of the band to your shoulders.
- Slowly reverse the movement to the start.
- Switch legs after 30 seconds.
5. Squat into upright row
Time: 60sec
Targets: quads, glutes, upper back, shoulders
- Stand with your feet shoulder-width apart and the band under both feet.
- Grasp the end of the band on the left with your right hand and vice versa, crossing the band in front of you.
- Push your hips back and bend your knees to lower until your hips are in line with your knees.
- Push through your feet to stand back up, and as you do lift the ends of the band by bending your elbows and lifting them to shoulder height out to the sides.
- Lower the ends of the band and continue into the next rep.
Shop resistance bands
Jo-Leigh Morris is a third-generation, classically trained Pilates instructor, meaning an instructor who has been certified by a teacher who was trained by one of Joseph Pilates' original disciples. She holds certifications in reformer and mat Pilates, power yoga, barre, TRX, and is a level 3 personal trainer. Morris is also the lead Pilates coach on MVMNT for Sky TV, has consulted for Soho House in London, where she designed global concepts including signature barre, stretch and reset, and power yoga classes, and was previously head of mobility at luxury boutique gym BXR.
Follow Fit&Well on Google News and add us as a preferred source to see all our workout ideas and wellbeing advice in your feeds.
