3 Simple Resistance Band Workouts

Client using resistance band to work biceps.


Simple – not easy! These workouts are a great way to workout with the convenience of resistance bands. They will challenge and strengthen your body in a different way than bodyweight or actual weights. Many people disregard resistance bands as being a way to strengthen and tone but they are a great alternative option to weights. That being said, if you’re trying to truly build strength and/or muscle (body building), they probably are not the best option. They are better for gaining a little strength, challenging muscles and shaping, toning for the beginner to moderate exerciser – not the body building aficionado.

Resistance bands are fantastic because you can travel with them, store them easily in your home and grab them to take anywhere for a quick workout. They are also pretty inexpensive making them a more cost effective option than purchasing dumbbells or other weights. Resistance bands do not rely on gravity for resistance which means you can use them to perform a larger variety of exercises than free weights. Resistance bands are also relatively safe to use by yourself without needing a spotter.

We love using resistance bands at the retreat and with our training clients because they translate easily for at home use. They’re a fantastic way to get a workout in anywhere – outdoors or inside.

Using resistance bands to strengthen arms and shoulders.


Here are three resistance band workouts to try. We’ve got an upper body workout, lower body workout and full body resistance band workout. This way you’ve got a variety of workouts to try and can fit them in with your weekly training schedule and/or based on how much time you have to get a workout in. Try one or try all!

*Warm Up: Before you do any of these workouts, please make sure to get a proper warm up in. Warming up by walking, walking at an incline, jogging, dynamic flexibility or foam rolling is appropriate. Make sure to get heart rate elevated a little bit and body warm and moving.

*Cool Down: A good cool down is also recommended. It’s important to bring your heart rate down and normalizing muscle length and tension to pre workout status. Cooling down by walking, foam rolling, dynamic stretching or static stretching are all great ways to restore after your workout.


Full Body Resistance Band Workout

This full body resistance band workout is meant to be completed as a giant circuit. Complete one set of each movement, take a 30 second – 1 minute break and complete another full round. Do 2 – 4 circuits depending on your preferences and fitness level.

*Warm Up

Squats  x 15
*Step on band and pull handles to shoulders

Push Ups  x 15
*Push up position with band around upper back and handles in hands

Lunges x 15
*Band under foot and pull handles to shoulders / repeat other leg

1 Arm Row x 15
*Bend over, flat back stepping on band with a wide stance, use right arm to pull band to ribcage
*repeat on other arm

Narrow Squat x 15
*Step on band with feet together, pull handles to shoulders and squat

Upright Row x 15
*Stand on center of band with one foot, use handles to pull to top of collar bone, elbows lead

Bodyweight Wide Squats (no band) x 15
*Legs wider than shoulders, squat down and return to start position, use heels to push up

Bicep Curls x 15
*Underhand grip, keep elbows close to sides

Tricep Overhead Extension x 15
*Stand on one end of band and extend band with one arm, keep elbow close to head

Jumping Jacks or Squat Jumps (without band) x 30 seconds – 1 minute

Repeat Circuit 2 – 4 times. Make sure to modify as needed based on your fitness level.

*Cool Down


Upper Body Workout

This particular workout uses bands and a few added bodyweight exercises. You can just omit the bodyweight exercises if you don’t have the space or the equipment. Do 2 – 3 sets of each exercise.

*Warm Up

  • Standing Chest Press x 15
    *Standing, wrap band around a pole or post behind you. You’ll be pushing out just like you would a weighted chest press or standing cable press.

  • Push Ups x 15
    *Modified on knees or military on hands and toes.

  • Standing Back Row x 15
    *Wrap band around a pole or post. Facing the pole or post, pull your hands to you as if you were doing a seated row or cable row.

  • Bodyweight Row or Pull Up x 15
    *Either in a slightly inclined position holding onto a bar that is secure or on a pull up bar or machine, lift body weight up to hands.

  • Standing Shoulder Press x 15 Each Side
    *Leave one end of the band on the ground. Grab the opposite end or handle and push straight up overhead to perform a shoulder press as if you would with a weight.

  • Biceps Curl x 15
    *Stand on the center of the band with the ends or handles in your hands. Leaving upper arms in place, raise hands to shoulders working your biceps.

  • Triceps Overhead Extension x 15 Each Side
    *Standing on one end of the resistance band, raise your opposite arm in the air above your head to a straightened position. Bend hand so that arm is at a 90 degree angle.

*Cool Down


Lower Body Band Workout

This workout should be done with a smaller, circular band that is either placed around ankles or thighs depending on the movement.

*Warm Up

  • Lateral Band Walks (walk to side with band around ankles) — 20 reps each way

  • Standing Glute Kicks (with band around ankles, kick leg back deliberately to activate glutes) — 20 reps each side

  • Squat to Lateral Leg Lifts (with band around ankles, squat and alternate raising one leg out to side) — 20 reps

  • Hip Bridge Pulses (with band around ankles or knees, lift hips up into bridge and pulse legs outward) — 20 reps

  • Donkey Kicks (with band around thighs, kick leg up into air behind you) — 20 reps each side

  • Repeat this circuit two times.

*Cool Down



  1. Please make sure to check with your local fitness professional or set up an online training session with us to ensure you’re doing the moves properly. Form is really important for your workout safety so you don’t get injured.

  2. Modify movements and/or reps/sets as you see fit for your body and your fitness level. Fitness is not one size fits all so while you want to challenge yourself, it’s important to do what’s best for you.

  3. Always check with your physician before beginning any new fitness program.


If you have any questions about this blog post, please leave them in the comment section below. If you need personalized guidance and help, check out our Health & Wellness Coaching or join us for a fitness retreat to jumpstart your healthy habits! Best In Health - Margot + The Vita Vie Retreat Team


Sign Up For Our E Newsletter

Disclaimer – It is best to consult a physician before beginning any new physical training or nutrition program to be sure the program is right for you. If you have any questions regarding the exercises in this routine, please make sure to consult a fitness professional for proper form. This information is for educational purposes only. It is not meant to treat or diagnose any physical problem or injury.