full body resistance band workout

7 Resistance Band Exercises for a Full Body Workout

March 01, 2017 2 Comments

Portable, effective and low impact resistance band workout you can do anywhere, anytime. These resistance bands (a.k.a. Power Bands) should be your new best friend. Add the bands to your workout in the gym, throw them in your carry-on or use them for stretching to increase flexibility and mobility. The reason these bands are so effective is because they act the way our muscles do. The elasticity results in a smoother motion, diminishing any harmful impact on your joints.

Workout Instructions

Smash through 3 rounds of 10-12 repetitions each exercise with 30-second rest between each round.

Workout benefits

Burn calories fast using low impact exercises that can be performed anywhere.


1. Squat: 10-12 repetitions x 3 sets

Stand with both feet on band shoulder-width apart. With your toes facing slightly outward.
Squat down then pull the band over your head and put on your upper-back, across shoulders.
Reach to your sides and hold the band with both hands.
Keep your back rigid, shoulder blades engaged and chin up then push through your heels into the ground and stand straight up.
Make sure to push your butt back so that you’re never passing your knees over your toes.
10-12 reps

Don’t lift heels off the ground, push through them instead! Keep your chip up!
Wrap the bands around your feet for a more tension and band security.

A calorie buster, this exercise makes your largest muscles work hard including your lower legs, hamstrings, quads, glutes, and core.

Related: 9 Variations of Squats with Bands

2. Shoulder Press: 10-12 repetitions each side x 3 sets

Behind the neck press
Push the band straight up from behind your neck so that your arm extends above your head.
8-12 reps each shoulder.

Keep core engaged with your back straight.

Benefits: The shoulder does most of the heavy lifting accompanied by the triceps and back

Related: Resistance Band Shoulder Workout

3. Straight Leg Deadlift: 10-12 repetitions x 3 sets

Straight Leg Deadlift
Stand on the band with both feet hip-width apart.
Reach down by bending at the hips and keep your back straight then grab the bands with both hands.
Pull yourself up by using your core and lower back while hinging at the hips.
Keep your knees slightly bent and your back straight.
10-12 repetitions

Don’t use your arms to pull up during the movement.
Make it more difficult by looping the bands around your feet

Benefits: A big lift, that activates and strengthens lats, hamstrings, hips, glutes, core and lower back.

Related: 4 Deadlift Variations with Resistance Bands

4. Overhead Tricep Extension: 10-12 repetitions each side x 3 sets 

Overhead tricep extension
Stand on band with your right foot.
Grab the band with your right hand and raise above your head.
Keep your elbow in a fixed position then extend hand upward until your arm is fully extended.
Lower band in a controlled motion until elbow is bent at 90 degrees.
8-12 reps each side

Keep your back straight, core tight.
Avoid movement in the upper arm and elbow.

Tighten and tone triceps and forearms

Related: More Resistance Band Tricep Exercises

5. Seated Rows: 10-12 repetitions x 3 sets

Seated Rows
Sit on the ground and put the band around your feet, loop once over to keep secure.
Grab the band with both arms extended out in front.
Keep your legs straight, back straight and chest up.
Pull the band back by squeezing your shoulder blades together, engaging your back, lats, and biceps.
Slowly let the band return to original starting position.
8-12 reps

Keep knees slightly bent and don’t rock back and forth.
Tighten abdominal muscles; don’t over use your arms or shoulders.

Benefits: Strengthens back, shoulders (rear delts) and biceps

Related: 8 Resistance Band Back Exercises

6. Standing Chest Press: 10-12 repetitions x 3 sets

Standing chest press
Grab the band with both hands so the band is wrapped behind your back and behind your upper arms.

Push outward away from your body, extending both arms with your hands meeting in the middle of the movement.
Return the band to starting position in a slow controlled motion.

Pause briefly while contracting your chest muscles.
Keep shoulder blades back.

Tighten and strengthen chest and triceps

Related: 11 Resistance Band Chest Exercises for Strength & Endurance

7. Bicep Curls: 10-12 repetitions each side x 3sets

Bicep Curls
Stand on the band with both feet hip-width apart.
Grab the band with your right hand. 
Hold elbow to your side and curl the band with your palms facing upward.
Briefly pause at the top of the movement.
8-12 reps each side

Keep back straight, core engaged and chest up

Tone and strengthen arms
24 Best Resistance Band Exercise To Target Your Entire Body

Resistance bands have become a must-have for your training arsenal. Whether you are a bodybuilder, calisthenics, or sport-specific kind of person, resistance bands will be extremely dynamic and beneficial for you. You can use them to target any muscle for endurance or strength, you can pair them with weights (bands on chest day), you can use them to increase explosive power, to prehab/rehab joints (knees & shoulders), to improve mobility and flexibility... and the list goes on.
The great thing is they are portable, lightweight and easy to use. We use them for our travels all the time as we make fitness a priority on every trip - The Ultimate Guide To Staying Fit While Traveling

2 Responses


March 21, 2020

Awesome — I was looking for inspiration to keep fit during Corona lockdown. Most resistance band workouts are targeted towards women, but this article shows me how to do the exercises I normally do with barbells. Thank you!


June 28, 2019

Thanks so much I hope you have some more wonderful videos to share with me

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