This Resistance Band & Bodyweight Circuit Workout is location independent, so save those excuses for someone else ;) It is a full body workout designed for anyone who wants to switch up their routine, and it is a go-to option for travel days, busy weeks, or anytime the gym is not happening. Resistance bands plus smart bodyweight training can be low-cost, joint-friendly, and portable, while still hitting every major muscle group hard when you bring the effort.
Follow this effective total body resistance band circuit workout to get (or stay) ready year-round. Leave your excuses at the door, but do not forget your bands.
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Our guide has over 250 exercises categorized by mobility, mobilization, resistance training, barbell training, explosive training, static stretching, and (p)rehabilitation...
21-Minute Full-Body Resistance Band and Bodyweight Circuit Workout Instructions:
Who is this resistance band workout for?
This bodyweight and resistance band workout is for men and women who want a quick full-body session that burns calories, builds muscle endurance, and improves core stability. It is simple, effective, and can be done almost anywhere with a band and a little space.
What you need:
- One or more resistance bands you can control for rows, presses, curls, and extensions
- A secure anchor point (door anchor, sturdy post, heavy furniture leg, etc.)
- Floor space for lunges, bridges, and planks
Workout Routine: Circuit Workout
Complete 1 round of each circuit for the recommended time. Once you finish all 3 circuits, repeat each circuit for 1 more round. In total, you will do each circuit twice. Use the rest periods to control your breathing and reset your form. If an exercise is one-sided, do the opposite side for the second round.
Circuit 1 x 1 round
Circuit 2 x 1 round
Circuit 3 x 1 round
Repeat each circuit for 1 more round (do the single arm exercises on the opposite side for the second round)
Note: Rest 30 seconds after each round (total rest time will be 2.5 minutes)
Warm Up: Take 3 minutes to do this dynamic warm up before you start the workout. Move with intention and ramp up your range of motion, not your ego.
Quick form and safety reminders:
- Test your anchor before each band exercise and keep the band path clear.
- Keep your ribs down and core tight on presses and overhead work to protect your lower back.
- Choose a band tension that lets you move smoothly for the full interval without losing form.
CIRCUIT 1:
1. Seated Back Rows: 45 seconds
2. One-Arm Shoulder Press: 45 seconds
3. High Knees: 30 seconds
4. Windshield Wipers: 30 seconds
REST FOR 30 SECONDS
CIRCUIT 2:
1. One-Arm Lateral Raise: 45 seconds
2. Sprinter Lunges: 45 seconds
3. One-Arm Bicep Curls: 30 seconds
4. Bridges: 60 seconds
REST FOR 30 SECONDS
CIRCUIT 3:
1. One-Arm Overhead Tricep Extension: 45 seconds
2. Standing Chest Press: 45 seconds
3. Straight Leg Deadlifts: 30 seconds
4. Plank Jacks: 60 seconds
REST FOR 30 SECONDS
REPEAT ALL 3 CIRCUITS FOR 1 MORE ROUND (DO THE ONE ARM EXERCISES ON THE OPPOSITE SIDE FOR THE SECOND ROUND)
Conclusion
This 21-minute full-body resistance band and bodyweight circuit workout is great for burning a lot of calories in a short amount of time. Use as much intensity as you can and focus on full range of motion with each rep. If you doing this workout right, you should definitely get a great pump and work up a mean sweat.
Cool down:
Make sure to stretch after completing this resistance band workout!
For five workouts with walkthroughs check out our SFS Five Workout Program.
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.
Learn more:
- What size resistance band should I get?
- 7 resistance band exercises for a full body workout.
- Shoulder Workout with Resistance Bands
- 11 of the Best Resistance Band Chest Exercises
- 5 Killer At Home Leg Workouts
1 comment
These were very helpful. Glad to see some visuals.