Short on time, space, and money? (We can relate!) No worries. We’ve got you covered with this full-body resistance band workout you can do anywhere, anytime.

Benefits of Banded Workouts

Using a resistance band just might be one of your smarter moves. With all the time and costs involved in belonging to a gym or fitness facility and all the traveling time to get there and back, simply taking out a resistance band and getting started anytime, anywhere seems almost too good to be true.

Not only are bands easy to access and use, they’re easy on the joints as well. The constant tension allows your muscles, tendons, and ligaments to get stronger over time without putting a lot of undue pressure on them and overexerting yourself.

Your core is even engaged throughout most banded exercises as you need to stabilize yourself to properly perform the movements. This type of full-body resistance band workout means improved balance and better utilization of each specific muscle group as you move through a true range of motion with each exercise (which also helps with mobility).

Lastly, bands can help you work through injuries while getting a real, productive workout. Rehabbing never looked so good or so effective.

Now that we know why to choose bands, let’s jump right into a simple, fun, full-body resistance band workout.

Full-Body Resistance Band Workout

1. Lying Banded Chest Press

This exercise will help work your chest, shoulders, and triceps. Start by lying on the floor on your back. Place the band underneath your shoulder blades and grasp each end in each hand. With your elbows out to your sides, push straight upward until your arms are fully straightened as you squeeze your chest muscles. Slowly lower your arms back to the starting position.

2. Banded Dumbbell Flyes

Start by lying on a bench (or the floor) with the band under your shoulder blades. Grasp each end of the band in each hand and bring your arms wide out to your sides with your arms mostly straight (keep just a slight bend in the elbows). Next, squeeze your chest to bring your arms up and together in front of you, almost as if you were giving someone a big bear hug. Slowly return to the starting position and repeat.

3. Banded Shoulder Raises

Start by standing with the band under your feet and grasp an end of the band in each hand. Keeping your arms straight, raise them out to the sides until they are parallel to the ground. Hold this position for a moment and then slowly lower back to the starting position.

You can also switch it up by raising your arms to the front (instead of the sides) to perform front raises. Mix it up by doing one repetition out to the side and then one out to the front.

4. Banded Overhead Shoulder Press

Start by standing with your feet on the band and grasp an end in each hand. Bring your arms up by your sides as you press upward past your shoulders and ears and meet your hands above your head. Slowly bend your arms to lower the band back down to shoulder level and repeat.

5. Banded Triceps Kickbacks

Start by standing with your feet about hip-width apart and step on the band. Grasp an end in each hand and bend forward at the waist. Tuck your elbows next to your sides with arms bent at a 90-degree angle. Next, kick your hands back to fully straighten your arms until they are parallel to the floor. Squeeze your triceps as you straighten your arms. Slowly return to the starting position. Note: you can also do these one at a time to focus on each arm separately.

6. Banded Biceps Curls

Start by standing with your feet about hip-width apart. Place the band under your feet and grasp an end in each hand. With your palms facing forward, keep your elbows at your sides as you bend your arms to contract your biceps muscles. Slowly control the weight on the way down as well to complete one repetition. You can do these with both arms at the same time or one arm at a time.

7. Banded Seated Row

Begin by sitting on the floor with your legs straight out in front of you. Wrap a band around your feet and grab the ends with your hands. Sit up straight and pull your elbows back along the sides of your body until you can’t go back any further. Hold a good squeeze in your back muscles before controlling the weight as you allow your hands to come forward again.

8. Pull Aparts with a Band for Back

Begin by standing with your feet about hip-width apart and grasp a band with both hands. Leave plenty of slack so you can effectively pull the band apart as you move your arms out to your sides. Keep your arms relatively straight (soft elbows) as you raise your arms to chest level and then out to your sides as far as you can. Hold the tension on the band for a few moments before slowing controlling your return to the start.

9. Banded Bent-Over Rows

Start this full-body resistance band workout by placing the band under your feet and bend over at the waist. Lean back slightly and grasp the band at each end, making sure there is enough tension on the band even with your arms straight. Next, bend at the elbows as you pull upward on the band while contracting your back muscles. Hold the contraction for a few moments before slowing your descent back to the start.

10. Hamstring Curls

Loop your resistance band around an immoveable object. Lie face down and loop your right ankle through the resistance band. Bend at the knee to “curl” your leg and bring your heel toward your butt. Make sure to keep your hips flat (don’t allow your butt to lift up) as you do this movement. Do ten repetitions for the right side and then repeat on the left side.

11. Banded Lateral Walks

Start by placing the band slightly above your knees around your thighs. There should be tension but enough give so you can pick up your right leg and move it out to the side. Bring your left leg in to meet the right, keeping some tension on the band. Continue with these lateral steps for ten steps and then repeat in the opposite direction.

12. Banded Glute Bridge

Begin by lying on your back with your hands by your sides. Bend at the knees while keeping your feet flat on the floor. Wrap the band around your thighs, above your knees so there is tension. As you move your hips upward, press your knees outward on the band to increase the effectiveness of the movement. Hold the position for a moment before bringing your knees back together and your hips back to the ground. Repeat.

13. Banded Crunches

Start by looping a resistance band over something above your head and grasp the ends in your hands. Kneel down and scoot your hips back so there is tension on the band. Moving only your torso, crunch your abdominals to bring your body and head down toward the floor. Slowly return to the start and repeat.

14. Standing Branded Calf Raise

Start by standing with your feet together and the band under your feet. Grasp the band on each end and ensure there is plenty of tension. Lift yourself up onto your toes while holding the bands by your sides. Contract your calves as you move upwards and control your descent as you slowly move back to the starting position.

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