Pumping iron is great, but to get the most out of your workout, sometimes you need to mix it up with resistance training.
Burn a little rubber (and a lot of fat!) with this Full Body Resistance Band workout. All you need is one super-portable, super-affordable band to fit in a head-to-toe sculpting session anytime, anywhere.
Do each exercise with little to no rest in between. After you finish the entire circuit, rest 1 minute and then repeat the whole thing two three more times.
Training tip: Resistance bands vary in size, shape, and thickness. You may need to modify or change the way you use your band, depending on the type that you have at home.
The full workout video you’ll find at the end of the article.
1. Lunges
Targets: Legs, butt, abs, arms
- Stand with one foot on middle of band.
- Grasp the ends of band and wrap around your hands at chest level, keeping elbows bent.
- Place the other leg behind with your knee slightly bent.
- Keep your trunk straight and bend the front knee, lowering your body downward.
- Slowly return to upright position and repeat.
- Do for 60 seconds.
Training tip: Brace your abs in tighter as you lower into the lunge to help maintain your balance.
2. Squats
Targets: Butt, back, legs
- Stand on both legs. Hold the band in both hands with a grip wrap, elbows straight.
- Place the Resistance Band under your feet. Bend your knees to 90 degrees.
- Pull to add tension to Resistance Band. Straighten your knees. Slowly repeat.
- Do for 60 seconds.
Training tip: Keep your abs drawn in tight during the entire exercise.
3. Bent-over Row
Targets: Biceps, triceps, shoulders
- Stand on the resistance band. Grasp the band in both hands with a grip wrap in front of hips, elbows straight.
- Lift upward toward chin, bending your elbows.
- Keep your hands close to chest. Slowly lower and repeat.
- Do for 60 seconds.
Training tip: Keep your core tight and maintain a straight line through your spine as you reach and row. Your shoulders and torso can twist during the reach and row movement, but don’t let your shoulders round forward.
4. Front Curl
Targets: Biceps
- Hold both ends of the resistance band evenly and step on it with both feet.
- Curl your arms up, keeping your elbows in tight by your sides, palms facing up. Keep your trunk straight Slowly return to start position. That’s one rep.
- Do for 60 seconds.
Training tip: Engage your abs, press your shoulders down, and keep your upper body as still as possible during the curl. If you need more resistance, move your grip lower on the band.
5. Upright Row
Targets: Biceps, triceps, shoulders
- Stand on the resistance band. Grasp the band in both hands in front of hips, with your elbows straight.
- Lift upward towards your chin, bending the elbows.
- Keep your hands close to chest. Slowly lower and repeat.
- Do for 60 seconds.
Training tip: Brace your abs in tight and maintain a straight line through your spine as you reach and row. Keep your shoulders down.
6. Hip Abduction
Targets: Legs, hips
- Loop the resistance band around your ankles. Kick one leg outward and lower it slowly back.
- Do each leg for 60 seconds.
Training tip: Keep your toes pointed straight ahead and do not bend the trunk.
7. Elbow Kick Back
