At Home Full Body Workout With Resistance Band

By Top.me
Top.me

Look great, feel healthy and live happy with Top.me.

No gym, no problems. Grab your resistance band and get down to this full body workout. 

If you don’t know what resistance band to find, check this resistance band ultimate guide.

Start with a Pre Workout Warm Up:

Do each exercise for 60 seconds, 2 sets.

1. Jump Rope Drills

A beautiful girl in black sport outfit is doing jump rope drills as a warm up exercise.

  • Stand with your legs slightly bent, your arms bent, and your hands out to your sides.
  • Begin jumping, at the same time, rotate your shoulders and arms as if you are jumping rope without the rope.

2. Air Squats 

A beautiful girl in black sport outfit is doing air squats as a warm up exercise.

  • Place your feet slightly wider than shoulder-width apart with your knees and toes pointed outward and your arms resting at your sides or in front of you.
  • Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down into a chair.
  • Keep your head and shoulders aligned over your knees and your knees aligned over your ankles.
  • Keep your weight balanced evenly between the front and back of your feet.
  • Lower your body until your thighs are parallel to the ground. 

5. Squatting Leg-out Adductor Stretch

A beautiful girl in black sport outfit is doing Squatting Leg-out Adductor Stretch as a warm up exercise.

  • Stand with your feet wide apart.
  • Keep one leg straight and your toes pointing forward while bending the other leg.
  • Lower your groin towards the ground and rest your hands on the ground.
  • Move from one leg to the other.

Full Body Resistance Band Workout

You will need only a resistance band. Here is a full resistance band guide how to pick the best one.

1. Resistance Band Reverse Fly

A beautiful girl in colourful sport outfit on the white background is doing Resistance Band Reverse Fly .

  • Hold resistance band in front of you with your hands slightly lower than your shoulders. Keep your elbows slightly soft to avoid hyperextending the joint.
  • Stabilize your torso as you open your arms out to the sides, focusing on the shoulder blades sliding together. Inhale as you slowly return your arms back to starting position.
  • Repeat 12 times.

2.  Resistance Band Overhead Reverse Fly

A beautiful girl in a black t-shirt on grey background is doing Resistance Band Overhead Reverse Fly .

  • Start with arms straight overhead, bring arms parallel to the floor stretching the band. Pause. Come back to starting position.
  • Repeat 8 times.

3. Overhead Squats

A beautiful and fit girl in sport top and shorts on the beach is doing Overhead Squats

  • Stand with your feet shoulder width apart. Extend arms overhead until arms are straight, holding resistance band, barbell or dumbbell.
  • Squat back and down until the top of your thighs are parallel to the floor. Lift your body up to a starting position.
  • Repeat 12 times.

4. Resistance Band Overhead Triceps Extension

A beautiful girl in blue sport outfit on white background standing with her back to show how to do Resistance Band Overhead Triceps Extension.

  • Stand on top of a band with your foot.
  • Grab both ends of the band and raise them straight overhead.
  • Without moving your arms, bend at your elbow and slowly lower your forearms until they are parallel with the ground. Keep your core tight and back straight.
  • Contract your tricep and press the ends back up to starting position. 
  • Repeat 10-12 times.

5. Resistance Band Side Kick (right/left leg)

A beautiful girl in a top and shorts on white background puts her leg up to the side to shows how to do Resistance Band Side Kick

  • Stand with your feet shoulder width apart.
  • Stand on top of a band with your foot.
  • Grab both ends of the band in one hand, lift one leg to the side making a kick. Do 20 times.

Resistance Band Full Body Workout Video

To make your workouts more interesting, check these 33 Resistance Band Exercises You Can Do Anywhere, Anytime.