4 Week Resistance Bands Challenge: Week 4 – Core

Welcome to the final week of your resistance band challenge!

Curtain call! Last week we toned and strengthened your chest and back. Our final challenge is all about your core. Never forget the importance of a strong lower back and abs! This is part 4 and the final workout of our 4 Week Resistance Bands Challenge.

Equipment Needed: resistance band, interval timer, yoga mat or soft surface, pole or stable surface to wrap the band around

Equipment Recommended: Interval Timer (Gymboss is a free app download), Black Mountain Resistance Band Set

What to Do: Below are instructional videos explaining the main movements you’ll rely on in these workouts. Once you watch them, the movements will eventually flow. Resistance bands provide a different type of burn, so don’t let the light weight fool you. If you want to increase the resistance on certain workouts, widen your stance. To decrease the resistance without jumping down a full band, use one foot and center it. Always bend slightly at the knees and keep your core tight. It is also important that you control your motion when moving down. Instead of letting gravity bring you down, perform a nice, controlled movement, allowing full control of the band. That will make all the difference! For best results, do this workout twice each week.

Please Note: If you have purchased new resistance bands, some need to be broken in and are challenging initially. Start with a lighter weight band and build into a more challenging one if needed.

Beginner’s Level: 1 round
Intermediate Level: 2 rounds
Advanced Level: 3 rounds


1. Leg Lifts – 1 minute
2. Leg Lift Pulse – 15 seconds
3. Scissor Kicks – 1 minute
4. Over-Under Kicks – 1 minute
5. Teaser – 1 minute
6. Romanian Deadlift – 1 minute
7. Standing Row – 1 minute
8. WoodChop – 1 minute each side

Leg Lifts, Leg Lift Pulse(Reverse Curl), Scissor Kicks

Over-Under Kicks(Video is shown without the use of Resistance Bands)


Romanian Deadlift, Standing Row

WoodChop(Please read descpription above)

Why not complete our 30-Day Clean Eating Challenge. An amazing routine needs an amazing meal plan to show off those results you’ve worked hard for.

And that’s it! 4 Weeks. 4 different workouts to target every single part of your body. 1 piece of workout equipment. Let us know the challenge goes for you!

Check out our previous Resistance Bands Challenges:
4 Week Resistance Bands Challenge: Week 1 – Arms
4 Week Resistance Bands Challenge: Week 2 – Legs & Butt
4 Week Resistance Bands Challenge: Week 3 – Chest & Back


This post may include affiliate links.

Create a FREE account for quick & easy access


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

More by Skinny


Leave a Reply

Your email address will not be published. Required fields are marked *