Written by Sam Coleman | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Not only are resistance bands inexpensive, but they are wonderfully effective. They are also portable and lightweight, so they can be used anywhere! Being that we are big fans of resistance band workouts, we filmed 24 of the best resistance band exercises that we do when working out at home, outdoors, or while traveling. We also use these as supersets when working out with free weights!
The resistance band exercises below target muscle groups - legs, glutes, shoulders, chest, back, arms, and abs/core - and they are perfect for both men and women. We also added a few total body resistance band exercises for those who prefer full body workouts and want to burn a lot of calories.
If you are looking to build muscle, gain strength, burn fat, lose weight, and get ripped with resistance bands, these are the best resistance band exercises you can do. Use them to create full-body workout routines or 4-5 days splits that will help you build muscle and get into great shape.
What type of resistance band are we using for these exercises?
We used a 41” inch loop resistance bands because these are our go-to type of bands. They are the most versatile in their uses. They can be used for rehab/prehab, warm-ups, flexibility, mobility, and working out. Moreover, we find them to be the most effective for building muscle, strength and endurance.
All in all, 41-inch loop resistance bands will give you the most value for your money. The biggest bang for your buck. So, we suggest buying these looped bands.
Do resistance band exercises work?
Resistance bands are an essential tool for any fitness enthusiast. They work for warming up, working out, and stretching. In terms of working out to build muscle and burn fat, they are effective if you know what you are doing. If you can’t get access to free weights or you want a less taxing workout that’s easy on the joints, bands will be a great replacement to free weights. You will be able to build muscle with them and surely you can burn fat and get lean.
Exercise bands are perfect for those who want to workout at home in an affordable, minimal and effective way, as well as for people who travel and want something portable and lightweight that will allow them to stay fit and get in some killer workouts on the road.
Related: How To Build Muscle with Resistance Bands
Replicating barbell & dumbbell exercises with resistance bands
One of the great things about resistance bands is how easy they are to use. If you have a solid weightlifting background, you will easily transition to resistance band training. This is because pretty much any weightlifting - barbell and dumbbell - exercise can be replicated with bands, as you are about to see. As can cable pulley exercises.
You will see that many of our exercises are banded versions of well-known barbell and dumbbell exercises.
What exercises can I do with a resistance band?
You can do hundreds of exercises with resistance bands. Any dumbbell, barbell, cable pulley or even kettlebell exercise can be replicated with resistance bands. Overall, you are only limited by your creativity.
Our guide has over 250 exercises categorized by mobility, mobilization, resistance training, barbell training, explosive training, static stretching, and (p)rehabilitation...
What muscles do resistance bands target?
With resistance bands, you can do total-body exercises or you can target specific muscle groups like quads, hamstrings, glutes, shoulders, chest, lats, biceps, triceps, and abs. So, just like free weights, resistance bands can target any muscle group.
24 Best Resistance Band Exercises
Here are 24 best resistance band exercises that we love. There are a few exercises for full body movements and then a few for each major muscle group. We have broken it down in the following categories:
- Total Body
- Legs
- Glutes
- Shoulders
- Chest
- Back
- Arms
- Core
These exercises are great for building muscle, weight loss, and muscular strength and endurance. If your goal is to build muscle, you need to maximize time under tension and eat a high protein diet. If your goal is weight loss, then you need to keep rest time short so you burn a lot of calories and you should limit your carb intake.
Resistance Band Total Body Exercises
1) THRUSTERS
How to:
- Step on the bands about shoulder-width apart.
- Hold the band shoulder-width apart, palms facing out, and start with it at collar bone level.
- Squat down.
- Press up from the squat and as you reach the standing position press the band up overhead.
Muscles Worked: Quads, Hamstrings, Glutes, Core, Shoulders, Triceps
2) HINGE | ROW | SQUAT
How to:
- Step on the band and grab the ends with your palms facing in towards each other.
- Get into a hinge position (like a stiff-legged deadlift starting position).
- Do a row (really contract your muscles), then slowly bring the bands back down.
- Bring your body up so you are standing with a neutral spine (as you would a stiff-legged deadlift).
- Squat down.
- Press up from the squat.
- Hinge and repeat.
Muscles Worked: Quads, Hamstrings, Glutes, Core, Back, Biceps
3) LATERAL LUNGE UPRIGHT ROW
How to:
- Start with your feet about one foot wider than shoulder-width on both sides.
- Step on the band with your right foot and hold the band in your left hand, palm facing down.
- Pull the band so you are staring with your left hand aligned with your left shoulder and the band is taut.
- Do a lateral lunge to your right side and bring your left hand down towards your right foot.
- Come back up while simultaneously pull the back up to shoulder level. Keep your elbow up so it is parallel with the top of your shoulders.
- Continue for allotted reps.
- After, repeat on the opposite side.
Muscles Worked: Outer Hips, Quads, Hamstrings, Glutes, Core/Oblique Slings, Shoulders, Back/Rear Delts
Resistance Bands for Legs
4) POWER SQUATS
How to:
- Step on the band with your feet shoulder-width apart or even with your feet slightly wider, and grab the ends with your palms facing in towards each other.
- Squat down then explode back up.
- Repeat
Muscles Worked: Quads, Glutes
5) SPLIT SQUATS
How to:
- Step on the band with your right foot and place the band over your head right along your traps and upper back.
- Place your left foot back so that it is straight and the balls of your feet are on the ground, heel up.
- Squat down until your knee is about an inch from the ground.
- Squat back up. Your body should be moving in a straight line up and down.
- Repeat on opposite side.
Muscles Worked: Quads, Glutes, Hamstrings
6) SUMO SQUATS
How to:
- With the resistance band looped over your feet, stand in a sumo squat position (feet about 3-4 feet apart and toes pointing out at 45 degrees).
- Squat down while keeping your spine as neutral as possible, hands along your centerline.
- When your glutes are about parallel with your knees, squat back up and squeeze those glutes at the top.
Muscles Worked: Quads, Hamstrings, Glutes
Related: Resistance Band Leg Workout
Resistance Bands for GLUTES
7) GOOD MORNINGS
How to:
- Stand on the band with your feet hip-width apart.
- Pull the band over your head and rest it around your lower traps.
- With your knees slightly bent, lower your torso down using a hinge in your hips until your back is parallel with the ground. You want your back to be straight, no arch in your back.
- Lift back up into a standing position and squeeze your glutes, neutral spine, legs straight.
- Try to keep the band straight at all times to create constant tension. Do this by pulling up on the band with your hands.
Muscles Worked: Hamstrings, Glutes, Erector Spinae (low back)
Related: Resistance Band Good Mornings Guide
8) LATERAL WALK
How to:
- Step on the band with both feet, feet about hip to shoulder-width apart.
- Cross the band so that it makes and “X” and grab it with both hands at about hip level. Make sure the band is taut.
- Take a step with your right foot to your right, about a foot distance, while keeping everything tight. Then step your left foot to your right so that your feet are shoulder width apart again.
- Keep taking these steps right foot, left foot, for about 5-10 times, then repeat to the opposite side.
- To make it harder, get into a half squat position as you do the side steps.
Muscles Worked: Glutes, Hips (adductors), Thighs. It also helps improve knee and hip stability, which is great for injury prevention.
9) HIP BRIDGE
How to:
- Lie face up on the floor with your knees bent and feet flat to the floor. The back of your heels should be aligned with the front of your knee.
- Place the band on the front of your pelvic bone and step your heels on the ends of the loops.
- Once the band is secure, push your hips up until your body forms a straight line with your legs.
- Gently lower down (slowly so you work eccentric contraction) and then repeat.
Muscles Worked: Glutes, Hamstrings, Hip Flexors/Psoas, Core/Lower Back.
Related: Resistance Band Hip Thrust Variations
Resistance Bands for Shoulders
10) UPRIGHT ROW
How to:
- Step on the band with both feet, feet shoulder width apart.
- Cross the band so that it makes and “X” and grab it with both hands at about hip level. Make sure the band is taut.
- Raise your hands up so that your elbows to shoulders form a straight line, parallel with the floor. Your hands should come up to about shoulder level.
- Gently lower the band back down and repeat.
Muscles Worked: Deltoids, Traps
11) KNEELING OVERHEAD PRESS
How to:
- Place the band under your knees in a kneeling position on the floor/yoga mat.
- Grab the bands and bring it to your upper chest level, palms facing out.
- Press straight up overhead.
- Slowly lower the band back down to chest level and repeat.
Muscles Worked: Deltoids, Triceps, Core, and a little bit of upper chest.
12) LATERAL RAISE
How to:
- Step on the band with your right foot and grab the band with palms facing each other and hands a little wider than shoulder-width.
- Place your left foot back so that it is straight and the balls of your feet are on the ground, heel up. Both knees slightly bent.
- Raise your hands and arms up so the band and your hands are about face level. Keep your elbows up, but lower than your shoulders. Also, keep your chest up and shoulder blades retracted.
- Slowly lower back to starting position and just before the band slacks, pull back up. Try to keep tension the entire time.
Muscles Worked: Middle Deltoids, along with your front and rear delts, and your upper traps, serratus anterior and rotator cuff complex.
Related: Resistance Band Shoulder Workout
Resistance Bands for Chest
13) CHEST PRESS
How to:
- Stand in a split stance with both feet flat to the ground.
- Wrap the band around your back and under your arms (over your arms to make it more difficult).
- Grabbing the ends of the bands with your hands, palm down, press forward and slightly upward. Your hands, arms, and shoulder should make a straight line.
- Slowly return to the starting position and repeat (the slower the better as the eccentric contraction on this will be effective for stimulating the muscles).
Muscles Worked: Chest, Triceps, Shoulders
14) CHEST FLY
How to:
- Stand in a split stance with one foot forward and both feet flat to the ground.
- Wrap the band around your back and under your arms (over your arms to make it more difficult).
- Grabbing the ends of the bands with your hands, palms in facing each other, bring your hands into your front and center so your arms are extended forward. Just slightly bend your elbows. Your hands should be aligned with your sternum, so they will be a bit lower than your shoulder level.
- Open your chest up slowly (feel the stretch) until the band is making a straight line and your hands and arms at your sides. The band will still be at lower chest level and elbows bent slightly.
- Using that same motion, bring your hands/arms to the starting position, front and center, and repeat.
Muscles Worked: Chest, Shoulders, Triceps
15) BANDED PUSH UP
How to:
- Wrap the band around your back. You can have the resistance band underneath your arms or over your upper arms to make it more difficult.
- Get into a push-up position and perform standard push-ups. Try to explode up and move slowly down to work your muscles in the most effective manner.
Muscles Worked: Chest, Shoulders, Triceps, Abs
Related:
Resistance Bands for Back
16) PULL APARTS
How to:
- Grab the band with your hands shoulder-width apart and bring your arms up to shoulder height. Ideally you want to maintain tension even in the starting position.
- Pull the band apart and bring your arms to your sides (like a reverse fly). Feel your shoulder blades contract and squeeze together. And really focus on your rear delt activation.
- Slowly return to the starting position and repeat.
Muscles Worked: Posterior Deltoids, Rhomboids, Middle Traps.
17) PULLDOWN | SHRUG
How to:
- Get into a kneeling position.
- Grab the band with your hands about 3 feet apart and bring your arms up in the air straight above your head so they form a “Y”.
- Shrug up, then pull your arms down.
- Slowly raise your arms back up to the Y-position, shrug, and repeat.
- The band will be moving in a straight, vertical plane of motion, up and down.
Muscles Worked: Latissimus Dorsi (lats), Biceps, Traps.
18) SINGLE ARM BENT OVER ROW
How to:
- Stand in a split stance position with your front foot standing on the band and your back foot on the ball of your foot, knees bent.
- Loop the band around the hand on the same side as your front foot.
- Your back should be in a straight line, not arched.
- Row the band up and slightly back so that your elbow is past your back and your arm makes a nearly 90-degree angle. Keep your entire body tight on this.
- Slowly lower back down and repeat.
Muscles Worked: Lats, Teres Major & Minor, Infraspinatus, Traps, Posterior Delts, Biceps, and Core (as you need to keep your body squared forward).
Related: Resistance Band Row Variations
Resistance Bands for Arms
19) BICEPS CURL
How to:
- Stand on the band, feet shoulder-width apart, and grab the band slightly wider than your shoulder width. The band will make a square shape from the floor to your upper thigh.
- Arms straight, curl the band up in a straight path. Keep your palms turned out a bit to increase the tension on your biceps. That said, you can also do a bicep curl with your hands in neutral or overhand position.
- Slowly lower down and repeat.
Muscles Worked: Biceps, Forearms
Related: Resistance Band Bicep Exercises
20) KNEELING TRICEPS EXTENSION
How to:
- Kneel down with both knees on top of the band.
- Grab the top end of the band with both hands stacked on top of each other.
- Your hands will be just below the bottom of your neck and elbow pointing straight up aligned with your shoulders.
- Perform an extension, moving your hands above your head. Your elbow and upper arm will not move, only your forearms. Focus on the tricep muscles. Squeeze at the top when your arms extended.
- Move slowly back down and repeat.
Muscles Worked: Triceps
Related: Resistance Band Tricep Exercises
21) REVERSE CURL | PRESS
How to:
- Stand on the band, feet shoulder-width apart, and grab the band slightly wider than your shoulder width, palms in towards your body. The band will make a square shape from the floor to your upper thigh.
- Reverse curl the band up to shoulder level, palms will not be facing out.
- Press above your head.
- Lower back to starting position in the same two-step motion.
Muscles Worked: Forearms, Biceps, Triceps, Shoulders
Resistance Bands for Core
22) CROSSBODY CHOP
How to:
- With your feet wider than shoulder-width, strap your right foot on top of the band and grab the other end of the band with your hands stacked and facing in.
- Rotate to your side, knees bent. Your left leg will be more bent and facing the same way as your upper body (to the right), on the ball of your foot. Hands will be above your right knee.
- In a diagonal motion, rotate your body/hips and pull the band up so your torso/hips are facing up to the left. Your arms will be extended straight and above your head.
- Return slowly in the same path of motion and continue for allotted reps.
- Repeat on the opposite side.
Note: This is a difficult exercise to get right the first time so keep practicing. Watch the video to see how the movement should look.
Muscles Worked: Core/Oblique Slings, Glutes
23) HOLLOW HOLD
How to:
- Lie down flat on your back and contract the abs, pulling your belly button towards the floor.
- Place the band under your feet and grab the opposite end with your hands. Your arms and legs should be held straight out from your body with hands and toes pointed. You want to keep constant tension on the band
- Slowly raise your shoulders and legs off the floor.
- Hold this position for the allotted time (recommended 30-60 seconds)
Related: Resistance Band Core Exercises
24) RESISTED PLANK LIFT OFFS
How to:
- Get into a standard plank position with the band around your right foot and looped around your left hand.
- Lift your left hand off the floor and hold for a second or two, return in back down.
- Lift your right hand off the floor and hold for a second or two, return in back down.
- Lift your right leg off the floor and hold for a second or two, return in back down.
- Lift your left leg off the floor and hold for a second or two, return in back down.
- Repeat this sequence for allotted time or reps.
Muscles Worked: Rectus Abdominis, Transverse Abdominis, Internal Obliques, External Obliques, Hips, Erector Spinae, Quadratus Lumborum, and Glutes.
Advantages of using resistance bands for working out to build muscle, get strong, and burn fat
Thinking about saying goodbye to the gym and free weights? Well, bands might be the perfect option for you!
We’ve done an in-depth post on resistance bands vs free weights, but to give you a quick run-through, here are some benefits of using resistance bands over free weights.
- Less taxing on the body and joints.
- You can train more often with bands, allowing for faster results (you won’t need to spend days recovering from band workouts like you do with barbell workouts).
- Bands are versatile, so with just one set, you can hit the major pillars of fitness - flexibility, balance, muscle endurance, and muscular strength.
- They are portable, lightweight and affordable, making them the perfect implement for home gyms and working out outdoors or while traveling.
- Constant tension and no way to cheat as bands don’t allow for jerky movements and momentum.
- Not limited by gravity as tension is created by elastic force, so you can work all planes of motion without the need for additional equipment like benches. Plus, you will be able to target the transverse plane much easier with bands than you can with free weight tools.
- Perfect for beginners as the exercises are easier to learn and they are not risky. They will have a low-risk high-reward and will build a solid foundation for if and when it comes time to use free weights.
While there are some limitations with bands, for those who are looking to get super strong, if you simply want to get fit and stay fit, with lean muscle, everlasting muscle endurance, and a body that is free of aches and pain, then exercise bands are one of the best implements to use.
How many reps and sets should I do for resistance band workouts?
This really depends on what kind of workout you are doing. Are you doing circuits? Traditional sets x reps? We will provide you workout examples below so you can see how many sets, reps, and rounds we recommend, to give you a general idea.
That being said, with resistance band exercises and workouts, each set or round in a circuit should be challenging. Try to maximize your time under tension if you want to build muscle and burn fat. Do what is challenging for you. For some it could be 4 sets of 20 reps, for others it could be 3 sets of 10 reps. Be in tune with your body and challenge yourself.
If you want to build muscle, aim to make your workouts a little harder each week. With bands, you can progressively overload, you just have to get creative and think differently than you would with free weights (i.e. not just simply adding more weight/resistance).
The SFS FIVE Resistance Band Workout Package has 5 fun and challenging full length workouts using only resistance bands. Each workout targets different muscle groups. Together, the 5 workouts make for the perfect weekly workout routine.
Progressive Overload With Bands to Build Muscle & Strength
If you want to build muscle and strength, you will need to increase the difficulty of your workouts each week or every two weeks. To do this, you can add reps (or increase time under tension by using a slower tempo), add sets, add another exercise, decrease rest time, or use the next band up (this is the last step).
Put simply, challenge yourself more with each workout. Keep track of what you did during a workout so you can push yourself a little harder on the next one.
Slowly, but surely. Consistency is key.
If you are just looking to keep in shape and maintain your fitness and have fun, then explore new workouts, try new things, and don’t worry so much about keeping such a strict progressive overload plan.
How to Increase the Difficulty of a Resistance Band Exercise
There are a few ways you can increase the difficulty of a banded exercises without the need for a bigger resistance band.
Bands are all about tension resistance. The more you create tension, the more resistance you will have. This is why when you are pushing or pulling the band, the resistance is constantly increasing. Bands are easiest at the beginning of the movement and hardest at the end, as the tension is actually creating more resistance (hence the reason a single resistance band will have a range of resistance). Conversely, free weights have a strength curve, so it is hardest at the middle range of the movement and easiest at the top, even though the actual resistance never changes.
So, when thinking about how to make the exercises more difficult (or easy), think in terms of how much tension there is from the start of the exercise.
Option 1: Exercises Without an Anchor
If the resistance band exercise requires that you step on it, then you can wrap it around your foot/feet twice or even three times to increase the tension from the start of the exercise.
Conversely, you could wrap the band around your hand twice or three times to the same effect.
Whether you should wrap it around your hand an extra time or your foot depends on the exercise. Some exercises will make more sense to do this on your feet and others your hand. Whatever feels better for any given exercise, do that.
Option 2: Exercises with Anchors
If you are using an anchor, like a pole, then you can wrap the band around the anchor twice to increase the resistance level.
You could also step further away from the anchor for your starting position or loop the band around your hand or foot an extra time.
To loop a band and extra time around your foot or ankle, simply cross it over and fold it down so it makes a circle then put your foot or hand through it.
Do resistance bands break?
When it comes to continuous layering resistance bands, it’s possible for them to break after many years (that is, if you use them a lot). However, the break is slow and typically not a “pop” like when single-layered bands break. If a multi-layering band is going to break, it starts with a small tear. So, be sure to keep an eye on your bands before using them if they are old. Moreover, avoid single-layered bands.
All in all, as long as you are using them correctly (not on abrasive surfaces), you shouldn't worry about them breaking for a long time. You will be well aware it's time for a new band before a break happens.
Note: Any resistance band can break if they are used on abrasive surfaces or if you stretch them way past their recommended use. Typically continuous multilayering bands can stretch up to 2.5-3 times their length safely and without concern. To avoid abrasive surfaces, place a towel on the ground or a yoga mat and for anchors like wooden beams, put a towel around it first then wrap the band around the towel.
SET FOR SET's Resistance Bands have a continuous layering so they are extremely durable. We are often told we have the best workout bands in the market! Our reviews speak to this.
Who should buy and use resistance bands for working out?
Resistance bands are great for people at all levels of fitness. Moreover, they are extremely versatile in their uses. They can be used for warm ups, mobility, working out, and stretching.
For beginners, resistance bands are a great way to build muscle and strength, as well as increase flexibility and mobility.
For intermediate and advanced fitness levels, resistance bands can be used effectively to workout when you don’t have access to weights, you are traveling, or you want to do home workouts. They also make sense if you want to take a break from weights to give your joints a rest as they are much less taxing on the body.
Resistance bands will still provide an effective workout for people who are of a high fitness level. It will be different but still effective. The exercises will stimulate your muscles in a new way. Aim to increase time under tension and you will get a great pump like you would with free weights.
Furthermore, resistance bands are a great implement for explosive work and athletic training, which is why you see them being used all the time in pro athletes' training regimens.
How to implement resistance band exercises into your training program?
If you are working out from home and you want a minimal setup, resistance bands are really all you need. You could do tough bodyweight and resistance band workouts.
If you have other training tools like kettlebells, sandbags, barbell, dumbbells, etc., you could add resistance bands into your workouts as you would any other training tool. Resistance bands are also great for supersets. For example, if you do a set of dumbbell or kettlebell overhead presses, superset it with resistance band kneeling overhead presses. This is going to burn like crazy, but your shoulders will get so wide you’ll have trouble walking through doors ;)
Dynamic Warm Up & Cool Down:
Just because you are working out with bands doesn’t mean you shouldn’t warm up and cool down. Try this dynamic warm up before your workouts and this cool down afterward. Do these every workout to prime your body for a tough workout and to increase injury resilience.
How often should you do resistance band training?
For beginners, resistance band workouts can be done three to four times a week.
If you choose a 4-day split:
Day 1: Chest/Abs
Day 2: Legs/Glutes
Day 3: Rest
Day 4: Shoulders/Arms
Day 5: Back/Abs
Day 6: Rest
Day 7: Rest
…or an upper/lower split:
Day 1: Upper Body
Day 2: Lower Body
Day 3: Rest
Day 4: Upper Body
Day 5: Lower Body
Day 6: Rest
Day 7: Rest
If you choose a full body workout routine, working out with resistance bands every other day is perfect.
For intermediate and advanced trainees, you can workout with bands as much as six times a week. If you are an advanced fitness level, we are sure you don’t need us to tell you how to create a workout routine. The resistance bands exercises above should be enough inspiration and all you need to get started.
Remember, for all levels, listen to your body. You want to avoid overtraining while trying to keep the frequency of your workouts at a maximum. If you feel like you have a lot of energy on a rest day, do a short HIIT or cardio workout.
Resistance Bands Workouts & Programming
Here are some workouts that you can do with bands using the "best resistance band exercises" above. We have split the workouts based on muscle groups (typical split training days) along with an example of a good full-body fat-burning workout. If you are trying to build muscle, the workouts based on muscle groups make sense, and if you are trying to burn fat, get pumped and simply get into good shape, full body workouts will be the best choice as it will burn the most calories.
RESISTANCE BAND CHEST/ABS WORKOUT:
Resistance Band Chest Press: 4 sets x 10-15 reps
Banded Push Ups: 4 sets x 10-20 reps
Resistance Band Chest Fly: 4 sets x 10-15 reps
Banded Plank Lift Offs: 3 sets x 10 reps (one rep is after you lift all limbs in the sequence)
Crossbody Chop: 3 sets x 10 reps (each side)
Hollow Hold: 3 sets x 30-60 seconds
RESISTANCE BAND LEG/GLUTES/CALVES WORKOUT:
Banded Power Squats: 4 sets x 10-12 reps
Resistance Band Sumo Squats: 4 sets x 10-12 reps
Banded Good Mornings: 4 sets x 10 reps
Resistance Band Split Squats: 3 sets x 10 reps each side
Banded Hip Bridge: 3 sets x 10-12 reps
Resistance Band Lateral Walks: 3 sets x 10 reps each way
Jumping Jacks: 3 sets x 50-100 reps
RESISTANCE BAND SHOULDERS/ARMS WORKOUT:
Resistance Band Reverse Curl | Press: 4 sets x 10-12 reps
Resistance Band Kneeling Overhead Press: 4 sets x 10-15 reps
Resistance Band Lateral Raise: 3 sets x 10 reps
Resistance Band Upright Rows: 3 sets x 10 reps
Resistance Band Bicep Curls: 3 sets x 10-15 reps
Resistance Band Tricep Extensions: 3 sets x 10-15 reps
RESISTANCE BAND BACK/ABS WORKOUT:
Banded Pull Aparts: 4 sets x 15 reps
Single Arm Bent Over Rows: 4 sets x 10-15 reps each side
Pull Down | Shrug: 4 sets x 10-15 reps each side
Hinge | Row | Squat: 3 sets x 10 reps
Abs Circuit (example to switch things up on back day) - 30 seconds on 10 seconds off, one exercise after the other for 4 rounds:
- Crossbody Chop (do one side first round and the other side on the next round)
- Banded Plank Lift Offs
- Hollow Hold
Note: Feel free to use bodyweight ab exercises or come up with your own banded ab/core exercises!
RESISTANCE BAND FULL BODY WORKOUT:
Block 1:
Thrusters (do as many thrusters as you can in 5 mins, only rest when really needed)
Block 2:
Hinge | Row | Squat (do as many reps as you can in 5 mins, only rest when really needed)
Circuit (do one exercise after the other, rest only after all three exercises are completed for the allotted time, rest for 30 seconds and repeat for 3 rounds total)
- Reverse Curl | Press x 30 seconds
- Power Squats x 30 seconds
- Banded Push Ups x 30 seconds (drop to knees if needed)
Ascending/Descending Ladder (only rest when needed, you want to finish as quickly as you can)
- Burpees x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Pull Down Shrugs x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
For the ascending/descending ladder, you do one set burpees, one set pull down shrugs and you go back in forth until you climb up and down the ladder for both exercises. Once you do 1 burpee and 10 pull down shrugs, you are finished. This is a burnout finisher, so push yourself and only rest if you absolutely must!
More Resources to Learn About Bands:
- Benefits of resistance bands
- What size resistance band(s) should I buy?
- Loop resistance bands vs tube bands with handles
Sam Coleman
Author