resistance band workout

One month resistance band workout

With most gyms still closed, people have been trying to find ways to get in their workouts (and maintain a regular fitness routine) at home. It’s why many have resorted to building up their home gyms—but while dumbbells and yoga mats are both essential pieces of equipment, you may be overlooking one small (but mighty) fitness tool: a mini resistance band.

These small, portable pieces of rubber don’t get nearly enough credit: They can be used for overall body strengthening by creating levels of tension on your muscles and can increase mobility. They’re also low-impact and joint-friendly. Basically, mini resistance bands are an all-in-one gym that can be easily stowed in your closet or taken with you on the go.

When we talk about exercising without the gym equipment, we mean using fitness bands. These bands are also called “Resistance Bands”. Resistance bands are effective and inexpensive elastic exercising bands that can be far more effective than you might think. While people looking to add serious bulk to their bodies might not find resistance bands useful, they are an excellent tool to expand your vigour and add some muscle. If you want to revamp or upgrade your cardiovascular fitness and burn abundant calories, you can even use resistance bands for your HIIT Workouts.

Right now—while many of us are staying indoors—is the perfect time to take advantage of mini resistance bands with this 21-day challenge to help build strength and gain mobility. All you have to do is grab a mini band (pick your own resistance, but make sure to have a few levels on hand), carve out an exercise space at home, and follow the instructions below. This way, you may be even stronger than you were before COVID-19 hit—or maybe you’ll decide you don’t need a gym at all to get in a good sweat.


Over the course of one month, you’ll alternate working your upper body, lower body, butt, and abs (with rest days worked in, of course). Each day, do 3 sets of 12-15 reps for each exercise listed. On the final day—day 30—you’ll do a “Total Body Burner,” during which, you’ll choose one exercise from each category (upper body, lower body, butt, abs) and do each move for 45 seconds, back to back, for 3 rounds, resting for 60 seconds between each round. 

Sample One-month Resistance Band Workout Routine

The exercises are broken into three categories:

1. Upper Body

2. Lower Body

3. Abs

Day 1: Lower Body & Abs & Cardio

Day 2: Upper Body

Day 3: Abs & Cardio

Day 4: Lower Body & Upper Body


Day 6: Lower Body & Upper Body & Abs & Cardio


Day 8: Upper Body & Abs & Cardio

Day 9: Lower Body & Cardio

Day 10: REST DAY

Day 11: Lower Body & Upper Body

Day 12: Abs & Cardio

Day 13: Upper Body & Lower Body

Day 14: REST DAY

Day 15: Lower Body & Abs & Cardio

Day 16: REST DAY

Day 17: Lower Body & Upper Body

Day 18: Abs & Cardio

Day 19: Lower Body & Cardio

Day 20: Upper Body & Abs

Day 21: REST DAY

Day 22: Lower Body & Upper Body & Abs

Day 23: Cardio

Day 24: REST DAY

Day 25: Lower Body & Upper Body

Day 26: Abs & Cardio

Day 27: Lower Body & Upper Body & Abs

Day 28: Abs & Cardio

Day 29: Lower Body & Upper Body

Day 30: REST DAY

Now, let’s take a look at the full-body resistance band workout for each category. For each exercise, it is recommended to perform three sets of 12-15 reps each. As per your convenience, you can also increase the no. of sets or no. of repetitions per exercise.

Upper body resistance band exercises

  1. Alternating Row

Loop the middle of a band to a vertical post at chest height and hold on to the ends. Step back, creating tension, until the band is taut when your arms are fully extended. Stand with feet hip-width apart. With soft knees and a tight core, activate your shoulder and pull your right hand to chest, keeping your elbow close to your rib cage; pause, then return to start. Repeat on another side. Complete all reps, rest, and repeat.

  1. Back Fly

Fix the band around a stationary post. Stand back so tension begins with your arms raised in front of you. Keeping your arms straight and feet planted, fly your hands backward so that they are fully extended out. Your body should be T-shaped.

  1. Triceps Overhead Extension

Stand tall with feet hip-width apart. Holding a resistance band in your right hand, palm facing body, bend your right elbow, lowering it toward the back of your right shoulder. Place your left hand behind your back at waist height, palm facing out, and grab the resistance band. Keeping your left arm steady, extend your right arm up. Slowly lower back down and repeat. Do desired amount reps and then switch sides.

  1. Biceps Curl

Stand with both feet on the resistance band. Hold one end in each hand, arms extended, palms facing forward. Slowly curl your hands up toward your shoulders, squeezing your biceps. Keep your elbows tight at your sides. Slowly lower your hands back down to starting position. This is one rep. Try doing 20 reps.

Abs resistance band exercises

  1. Banded Bridge

Lie down on your back with knees folded and slightly away from each other. Place the band around your thighs. Now raise your hips, keeping the upper back still touching the ground and your body making a bridge position. Come back to the starting position and repeat.

  1. Band Core Rotation

Hook a band around a vertical post at chest height and hold the end in both hands. Turn 90 degrees so the post is on your left. Step sideways until the band is taut when hands are extended. Widen stance and, with soft knees and core engaged, rotate torso to the right until you’re facing away from the attachment point, then return slowly to start for one rep. Complete all reps, rest, then switch sides.

  1. Sit-Up

If you have a decline bench, you can fix the band around the base of the bench or in both of your feet and perform decline sit-ups while holding onto the handles. Otherwise, fix the band around a stationary post and lie on the floor facing away from the post. Holding the handles by your head, perform sit-ups or crunches.

Lower body resistance band exercises

  1. Monster Walks

Place a mini band around your ankles and stand with your feet hip-width apart. Bend knees slightly, and with abs engaged and glutes tight, take four steps forward, and then four steps backward. This is one rep. Keep tension on the band at all times, and do the desired amount of reps.

  1. Single-Leg Deadlift

Start standing on left leg with foot over the middle of a long resistance band and one end of the band in either hand. Push hips back to hinge at the waist while lowering torso toward floor and lifting straight right leg back behind body until both are parallel to the floor. 

Drive through left heel to reverse the movement to return to the starting position. That’s one rep. Perform 15 on each side, then continue on to your next move, resting as needed. After you’ve finished all of your exercises (remember, you’re doing four total), rest for one minute, then repeat the entire workout three times more for a total of four rounds. Lower only as far as possible while keeping tension in the left leg and core.

  1. Kickbacks

Place one end of the resistance loop band around your right knee and the other end around a sofa leg or anything stiff to hold it tight. Keep your body at a distance from the sofa so that it creates tension in the band. Tighten your core, and kick your right leg back then bring the leg to the starting position. Repeat and then switch sides.


Consider the Low-Intensity days as your opportunity to recover. These ‘workouts’ are designed to loosen that tight and tired muscle and nothing more. Take advantage of them, stretch additionally, and prepare that body for the next workout to come.

Finally, the Upper Body High-intensity workouts are preferable to be completed outside. Take this opportunity to get outside in the fresh air. Please be sure to warm up before attempting these workouts, they are very intense! Time your runs, and as best as you can, note the distances. These are great ways to challenge yourself in the future!

Finally, please stay hydrated! Dehydration during workouts can wreck the workout (and your body). By taking regular, small sips, you’ll add reps to sets and gains to workouts. Your body needs water!

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