Simple does not mean easy! These resistance band workouts are a fantastic way to challenge and strengthen your body, offering a unique alternative to traditional bodyweight exercises or free weights. While resistance bands might not be ideal for serious bodybuilding, they are perfect for gaining strength, shaping muscles, and toning, especially for beginner to intermediate exercisers.

Resistance bands are incredibly convenient—they're portable, easy to store, and cost-effective compared to purchasing dumbbells or other weights. Unlike free weights, resistance bands do not rely on gravity for resistance, allowing for a greater variety of exercises. They're also safe to use alone without a spotter.

At our retreat and with our training clients, we frequently use resistance bands because they are versatile and easy to incorporate into at-home workouts. Whether you're indoors or outdoors, resistance bands offer a flexible way to get an effective workout.

Three Resistance Band Workouts

Here are three resistance band workouts to try: an upper body workout, a lower body workout, and a full-body workout. These routines provide variety and can be easily integrated into your weekly training schedule based on your time and fitness level. Feel free to try one or all of them!

Warm-Up: Before starting any workout, ensure you warm up properly. Suitable warm-up activities include walking, walking at an incline, jogging, dynamic flexibility exercises, or foam rolling. The goal is to elevate your heart rate slightly and get your body warm and moving.

Cool Down: A proper cool-down is also crucial. This helps bring your heart rate down and normalize muscle length and tension to pre-workout status. Cool-down activities can include walking, foam rolling, dynamic stretching, or static stretching.

Full Body Resistance Band Workout

Complete this workout as a giant circuit. Perform one set of each exercise, then take a 30-second to 1-minute break before starting the next round. Aim to complete 2-4 circuits based on your preferences and fitness level.

Exercises:

Squats x 15
Step on the band and pull handles to shoulders
Push-Ups x 15
Band around upper back, handles in hands
Lunges x 15 (each leg)
Band under foot, pull handles to shoulders
1-Arm Row x 15 (each arm)
Bend over with a flat back, step on band with a wide stance, pull band to ribcage
Narrow Squats x 15
Step on band with feet together, pull handles to shoulders, squat
Upright Row x 15
Stand on the center of the band with one foot, pull handles to collarbone
Bodyweight Wide Squats x 15
Legs wider than shoulders, squat down, push up using heels
Bicep Curls x 15
Underhand grip, elbows close to sides
Tricep Overhead Extension x 15 (each arm)
Stand on one end of the band, extend band overhead
Jumping Jacks or Squat Jumps (without band) x 30 seconds – 1 minute

Cool Down - walk or stretch

Upper Body Workout

This workout uses bands and a few bodyweight exercises. Omit the bodyweight exercises if space or equipment is limited. Perform 2-3 sets of each exercise.

Exercises:

Standing Chest Press x 15
Wrap band around a pole or post, push out like a chest press
Push-Ups x 15
Modified on knees or standard on hands and toes
Standing Back Row x 15
Wrap band around a pole or post, pull hands to you as in a seated row
Bodyweight Row or Pull-Up x 15
Inclined position holding a secure bar or on a pull-up bar
Standing Shoulder Press x 15 (each side)
Stand on one end of the band, push opposite end overhead
Biceps Curl x 15
Stand on the center of the band, raise hands to shoulders
Triceps Overhead Extension x 15 (each side)
Stand on one end of the band, extend opposite arm overhead

Cool Down - walk or stretch

Lower Body Band Workout

This workout uses a smaller, circular band placed around the ankles or thighs, depending on the movement.

Exercises:

Lateral Band Walks x 20 each way
Walk sideways with band around ankles
Standing Glute Kicks x 20 each side
Band around ankles, kick leg back to activate glutes
Squat to Lateral Leg Lifts x 20
Band around ankles, squat, then lift leg to side
Hip Bridge Pulses x 20
Band around ankles or knees, lift hips into bridge, pulse legs outward
Donkey Kicks x 20 each side
Band around thighs, kick leg up behind you

Repeat this circuit twice.

Cool Down - walk or stretch

A Few Tips

Check Your Form: Consult a fitness professional or set up an online training session to ensure proper form and prevent injury.
Modify as Needed: Adjust movements, reps, or sets to suit your body and fitness level. Challenge yourself, but prioritize safety.
Consult Your Physician: Always check with your physician before starting any new fitness program.

SAY HELLO TO YOUR NEW RESISTANCE BAND PARTNER: THE COMPLETE GUIDE OF 30 WORKOUTS + BUILD YOUR OWN WORKOUT

30 Done For You Workouts
Exercise List with Instructions
Build Your Own Workout
Do’s & Don’ts
Versatile mix of full body, upper body, lower body, and core.
Resistance bands offer a versatile and effective way to enhance your fitness routine.
They are especially beneficial for beginners to moderate exercisers looking to build strength, tone muscles, and increase flexibility.
With their portability and ease of use, you can integrate these workouts into your schedule anywhere, anytime. Remember to warm up before starting and cool down after your workouts to maximize benefits and reduce the risk of injury.

GET STARTED NOW: THE RESISTANCE BAND COMPLETE GUIDE: 30 WORKOUTS