Full Body Resistance Band Workout

Follow the detailed instruction below to complete all six exercises for a full body resistance band workout. This workout is designed to burn your calories and target most of your muscle groups for a more defined look. It is recommended to complete this workout regularly, for instance once a week for better results.


Full-Body-Resistance-Band-Workout
Full Body Resistance Band Workout

Full Body Resistance Band Workout


All you need to complete this full body workout is a fit tube resistance band. This a long tubular type with handles on each end. Make sure to choose the band appropriate to your fitness level. If you are unsure, check our Resistance Band Color Coding. However, if you are a beginner, we recommend starting with a light resistance. For those who had some exposure to strength training, a medium resistance might be appropriate. You can complete these exercises anywhere, as long as you have something to anchor your resistance band to (as per exercise four).

Full-Body-Resistance-Band-Workout
Full Body Resistance Band Workout

Exercise 1: Lunge with Biceps Curl

  1. Start with left foot first. Place the middle of the resistance band under your left foot

  2. Move your right foot about one meter behind you.

  3. Hold both of the grips of the resistance band (palms facing up) in each hand and make sure your back is straight.

  4. Now bend you knee towards ground into a lunge position, and at the same time raise your grips towards your chest to perform a biceps curls.

  5. Complete 15 reps and switch to your right foot. Repeat the exercise for the right foot with 15 reps.

Exercise 2: Hug-the-World Plié

  1. Stand straight with your feet spread a little wider than shoulder-width apart. Make sure your feet are facing out.

  2. Put the resistance band behind your back just under the shoulder level. Extend your arms a little lower than straight in each direction, while holding the band at each end.

  3. Now imagine you are giving the world a huge hug by brining your hands together while at the same time bending your knees to make your thighs parallel to the floor.

  4. Complete 15 reps.

Exercise 3: Squat with Overhead Press

  1. Stand straight with your feet shoulder-width apart.

  2. Put the resistance band underneath your feet so that it is in the middle. Hold the handles at shoulder height, with your palms facing away from you.

  3. Now complete squats. At the same time push your hands above your head.

  4. Complete 15 reps.

Exercise 4: Crunch with Lat Pull-Down

  1. Tie one end of resistance band around a stable object, around your knee height.

  2. Take the other handle (palms facing away from you) and lay down on your back.

  3. Extend your arms, raise your legs and bend your knees, so that your shins are parallel to the floor.

  4. Draw your arms toward your knees while you crunch your upper body forward.

  5. Complete 15 reps.

Exercise 5: Side Lunge with Side Raise

  1. Stand straight with your feet shoulder-width apart.

  2. Start with left feet and place one end of fit tube band under your foot while you take the other handle in your left hand.

  3. Step into a side lunge position with your right foot away. At the same time sweep left hand down toward right foot.

  4. To come back up, push off the weight with your right foot and raise your right leg as you perform a lateral raise with left arm.

  5. Complete 15 reps and switch to your right foot. Repeat the exercise for the right foot with 15 reps.

Exercise 6: Monkey

  1. Stand straight with feet spread a little wider than shoulder-width apart.

  2. Bend your knees softly. Grab the handles in each hand.

  3. Curve your torso to the right, at the same time pull your left elbow upward.

  4. Complete 15 reps on each side.

Conclusion


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