Full Body Resistance Band Workouts

Can’t get to the gym? There has never been a better time to juice up your at-home workout routine. Staying in shape doesn’t require an expensive machine, or some hard to find dumbbells. Just grab a set of resistance bands, preferably of multiple tension strengths, and attach them to a sturdy anchor in your house. You don’t need much space, so pick whichever room is most comfortable. You can get a full body workout that will leave you feeling great and looking good, with a single band. Follow along for some sample workouts you can do.

Playlist: Resistance Band Workouts

Video 1 – Resistance Band Chest Workout

Let’s begin with a simple chest workout. This is a resistance band chest press, which will give you the same benefits as a bench press, but will also add in some core work as you use your abs to maintain proper form, instead of the bench and gravity.

  • First, grab one band with handles on both ends and the resistance level of your choice.
  • Wrap the resistance band around a solid anchor point at a height no lower than your waist, and no higher than your neck.
  • Face away from the anchor, holding the handles with your fingers facing the floor, and the band going under your arms behind you. No part of the band should be rubbing against your arms.
  • Stagger your legs with one placed in front of you and one behind, in a relaxed boxer pose. You’ll want to keep your weight evenly distributed between the two legs. Stay as stable as possible, remember that this is a chest workout. You shouldn’t be moving anything but your arms.
  • Start with a deep breath, and then exhale as you push both handles out, keeping your arms parallel to the floor. When your harms are fully extended, squeeze your pectorals. Then bring the handles back to your sides on the inhale. Keep your elbows in a straight line so you don’t work one side harder than the other.
  • Do ten reps at a slow, comfortable pace, and then hold the last repetition out for 5-10 seconds.
  • If you’re feeling saucy, you can add in some challenge by localing your left and right presses. Keeping your right arm extended, do five reps with just your left arm, and then switch to your left arm being extended, and do five reps with just your right arm.

Video 2 – Resistance Band Bicep Workout

Now we’re going to do some resistance band biceps curls.

  • This time anchor your band lower. You want the band to be at about a 45-degree angle from the anchor point when the handles are held at waist-level.
  • Face the anchor with your feet either shoulder width apart, or staggered close to your body. You’ll want to maintain an upright posture, so position your feet in such a way that you won’t have to lean forward to complete the curl.
  • Start with a deep breath, then curl up on the exhale. Squeeze at the apex, and then inhale on the release.
  • Keep your elbows at your side and stationary. You should only be moving your forearms, with all the work being done by the biceps.
  • You can determine the amount of reps yourself based on your preferred tension level. When you think you’re done, pause for 5-10 seconds, and then see if you can’t get a few more reps in. You might surprise yourself!

Video 3 – Resistance Band Tricep Workout

Next up are everyone’s favorites: tricep extensions. Resistance band tricep extensions are a bit different than with free weights as the band will help limit the horizontal range of motion, letting you really target those triceps. There are no shortcuts in our tricep resistance band workout! 

  • Keep your anchor point at the same level as with the bicep curls, but bend your torso forward at a 45-degree angle towards the anchor point.
  • Stagger your legs to create a solid base, keeping the weight evenly distributed between your feet.
  • Your starting position will be with the handles pulled in to just about your waist, with your elbows pulled up parallel to the floor.
  • Your wrists can be positioned in either an overhand grip or an underhand grip, or if your bands support it, you can hold the ends like a baton.
  • Start with a deep breath, and then exhale as your arm swings back to position parallel to the floor. Inhale on the return to the starting position.
  • Make sure you’re not moving your wrists. Don’t help your triceps.
  • As with the biceps, the reps are up to you and can vary depending on your resistance.

Video 4 – Resistance Band Back Workout

Now we’re going to do a back workout with the resistance bands. Who doesn’t love back rows? Like the tricep extensions, the resistance bands make this back exercise even safer, giving your form less room for error. 

  • Move your anchor point up above waist level.
  • Face the anchor point in a half squat position, with your feet shoulder-width apart.
  • Keep your chest up, with your arms outstretched ahead of you, with your thumbs facing the ceiling.
  • Take a deep breath, and on exhale pull your arms in at your ribs, squeezing your rhomboids when your elbows pass your chest.
  • Keep your forearms parallel to the ground to target your back muscles.

Video 5 – Resistance Band Shoulder Workout

Next we’re going to do a shoulder workout with the resistance bands, focusing on the posterior deltoids. This pull is similar to the back row we just did, but we’re pulling the  band up close to our face, making it a shoulder resistance band exercise.

  • Keep the same anchor point as with the back row, at waist level.
  • Stagger your feet a bit to make sure your shoulders are doing the work and you’re not leaning forward.
  • Use an overhand grip on the band handles.
  • Take a deep breath, and on exhale pull the handles towards your face, and get your elbows out, parallel to the floor.
  • Alternatively, you can keep your hands at chest level but pull out, with your hands out to your sides, creating a lower-case “t”. When using this method, make sure your arms don’t pull back past your shoulders.

Video 6 – Resistance Band Leg Workout

I hope you didn’t think we were going to skip leg day! Leg workouts with resistance    bands are great, giving you way more efficiency than body weight alone. Many leg resistance band exercises use a loop band that you stand in, but you can also use your double-handled band we’ve used for the rest of these.

  • Bring your anchor point back down so that when you’re holding the handles at your waste, the band is at a 45-degree angle
  • Start from a squat position, with your arms stretched out in front of you, thumbs to the ceiling.
  • As you stand up, you’re going to pull the handles towards your waist, creating resistance in your hamstrings.
  • From this position you can also do a straight-legged deadlift. Instead of the squat, get your legs straight but keep your butt jutting out. Now stand up from that position, and you should feel it in your glutes.

Video 7 – Resistance Band Ab Workout

Last but not least, we’re going to wrap up our full body workout with some ab resistance band exercises. The ab workout with resistance bands will be a bit different, as we only need one handle. Different bands can handle this different, but all of them should be able to accommodate this exercise.

  • This time you’re going to put your anchor at elbow level, and face perpendicular to the anchor. We’ll start by having the anchor point on our right side.
  • Put your feet slightly wider than your shoulders to get a firm base, and then grab the handle with both hands on your right side.
  • Start with the handle at your right leg, twist your body until the handle is by your left leg. Exhale on the twist, inhale on release.
  • Keep your arms stiff, only smoothly moving your torso. Your abs should be doing all the work.
  • If you have knee issues, you can pivot the right leg to take any force off of it.
  • Now switch positions and pull from your left leg to your right.

Are you feeling it? These resistance bands can pack a punch. Do the above circuit of seven workouts 3 times, and you’ll be good for the day. Enjoy the burn of your full body resistance band workout.

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