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Whole-body resistance band workout

This week we are smashing the resistance band workout routines for ya’ll, so here is one for the whole body. Here is 10 full body resistance band exercises.

Resistance bands are cheap and effective for a variety of workouts – probably far more effective than you might think. While those looking to add serious bulk might not get all they need from resistance bands, they are a great tool for increasing strength and adding some muscle. You can also use them for fast-paced HIIT workouts if you want to improve your cardiovascular fitness and burn boatloads of calories.

Since resistance bands take up basically no space, they make perfect sense for home workouts, even if you live in a tiny apartment. When business trips start becoming something we do again, they’re a great thing to stash in your roll-aboard. But they’re also not a kind-of-meh compromise when there’s no better equipment available.

Resistance bands are one of the most functional and effective pieces of equipment for multiple reasons. You can use them for strength training, mobility and rehabilitation exercises, the list goes on. To get the most bang for your muscular buck, try resistance band workouts of mostly compound movements—those that work out multiple muscle groups at the same time. “You’ll be surprised just how good of a workout you can get with such a simple tool.

The whole workout should take no more than 15 minutes, but if you’re not tight for a time carry on for another round or two, or add some extra sets.

10 Best Full Body Resistance Exercises

  1. One-arm biceps curl

Stand with feet shoulder-width apart with both feet on the resistance band. Grasp the band with one hand and hold it with your arm down at your side, palm facing forwards. Bend at the elbow and lift your arm toward your shoulders until you get a good biceps contraction. Then lower slowly back to the start. Do all your reps on one arm, then switch.

Sets 1 Reps 12-15 each side

  1. Deadlift

Performing the Deadlift with a resistance band is the perfect makeshift routine from your regular dumbbell. Much like performing squats with this equipment, you’ll feel the tension from the eccentric to the concentric stage (start to finish) of the exercise. The constant resistance from the band activates your glutes, core, lats, and lower back throughout the entire workout. 

By engaging your core and keeping the torso upright, your shoulders and traps are also being worked. The resistance band offers an easy handgrip position (neutral). This helps beginners perfect the deadlift technique or anyone suffering from tight muscles and poor range of motion. Holding the band with a neutral grip, it’s easier to lower yourself to the floor while maintaining correct form. If finding the traditional deadlift too challenging, this is a great variation for making improvements and targeting weak muscles.

Sets 3 Reps 7-8 

  1. Front squat

Your butt, both sides of your thigh, and hamstrings are going to thank you for this one (after they stop burning). Front squats can also provide a strength boost to your groin, hip flexors, and calves.

Stand on the band with your feet slightly wider than shoulder-width. Holding a handle in each hand, bring the top of the band over each shoulder. If the band is too long, secure it in place by crossing your arms at your chest.

Sit straight down, chest up, abs firm, pressing your knees out over your toes.

Rise back up to the starting position.

Sets 1 Reps 8-12  

    4. Kneeling Crunches

Loop the band through a sturdy anchor above you.

Kneel on the floor with your back to the band. Reach over your shoulders to grab onto one side of the band with each hand. Your hands should be resting at the front of your shoulders.

Pull the band and bend your torso forward to crunch down against the resistance. Try to keep your arms and legs still, so that the movement is only coming form your core.

Continue for 45 seconds.

5.  Pushups

The resistance band adds resistance and increases the force exerted on your arms, thus working on them in a better way.

Lie down like you would lie down when doing a plank or a pushup and drape the resistance band over your shoulders. You will need to press down on the band using your hands. Make sure you are positioning the band in such a way that it does not slip from its position. Perform your set pushup routine. 

Sets 3 Reps 8-10

6. Good Morning

This exercise helps strengthen your lower-back without putting it under high-pressure risk of the machines.

Stand on the band and hold the handles with your hands clasped behind your neck. Keeping your legs straight or slightly bent, slowly lean forward at the waist until your torso is parallel to the ground. In a controlled manner, straighten back up again.

7. Lying pullover

For this effective pec and lat exercise, anchor the tube band in a low position.

Lie faceup, grabbing the free end of the band with both hands and stretching your arms straight out overhead.

With your elbows slightly bent, pull the band overhead, crossing your torso until the handle reaches your knees. Slowly return to the starting position.

Sets 1 Reps 8–10

8. Side-lying hip abduction

Lie on your side with your hips and knees bent at 90° and the resistance band looped just above your knees. Raise the upper leg to pull your knees apart while contracting your glutes for two to three seconds, then slowly return to the starting position. Do all your reps on one side, then switch.

Sets 1 Reps 10-12 each side

9. Paloff Press

Attach the band to a sturdy object at stomach level. Hold the other end with both hands and step away from the attachment point, turning your body perpendicular to it to put tension on the band. Pull the band in front of your chest and then press it out with arms straight. Bend your arms and draw your hands back toward you, resisting the band from twisting your torso. That’s one rep.

Sets 3 Reps 10-12

10. Tricep Extensions

The Banded Tricep Extension should be included in your home workouts with other tricep exercises. This routine is more shoulder-friendly and functional as it recruits more than one muscle group. While the basic tricep dip is one of the best exercises for building lean muscle mass in the triceps brachii, it also puts a significant amount of pressure on the shoulder joints when overdone. 

By tying a powerband to a secure object and performing overhead extensions, we can still isolate the muscles without putting extra strain on the shoulders.

It’s also an effective drill for breaking down the muscle fibres for recovery (building muscle mass). While maintaining a stable position during this exercise, the upper traps, lats, and core are all activated as secondary muscles. For anybody looking to build and define their triceps, this workout offers a different variation in the movement for targeting the muscle fibres.

Sets:  2-3  Repetitions:  15-20    


You don’t need a whole gym at home to get your body working. And resistance bands are a great, space-aware way to engage and build muscles across your whole body.

Working out at your home may get difficult, especially when you don’t have a trainer and you need to work out alone. Do ensure that you are thoroughly familiar with the exercises before you start taking these things up. 

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