Resistance Band Full Body Workout With Video Instructions

By Top.me

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

Resistance bands take no space, they are light, portable, super functional and effective if you know how to use them. With this resistance band full body workout you’ll improve your strength and core stability, tone and build your muscles. 

If you don’t know how to choose the right resistance band, check this ultimate guide.

Warm up Before Resistance Band Full Body Workout 

Make sure you warm up properly before any workout. Take 5-10 minutes to stretch and activate all your muscles to avoid any injuries. Perform each warm up exercise for 30-40 seconds one by one. 

1. Jump Rope Drills

A beautiful girl in black sport outfit and pinky sport shoes doing Jump Rope Drills Exercise in the room as a warm up before the resistance full body workout

  • 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 and pinky sport shoes doing air squats in the room as a warm up before the resistance full body workout

  • 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.

3. Lateral Lunges

A beautiful girl in black sport outfit and pinky sport shoes doing lateral lunges in the room as a warm up exercise before the resistance full body workout

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

Resistance Band Full Body Workout

Do each move for one minute before you move onto the next one. Do not rest between exercises. Finish all 5 moves and then rest for 1 minute. Repeat 2-3 more rounds.

Each exercise has a “how-to-do” video instruction but if you want watch the whole video, scroll down to the end. 

1. Standing Resistance Band Flys

A beautiful girl in black sport outfit and pinky sport shoes doing Resistance Band Fly in the room

  • 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.

2. Overhead Resistance Band Reverse Flys

A beautiful girl in black sport outfit and pinky sport shoes in the room shows how to do Overhead Resistance Band Reverse Fly

  • Start with arms straight overhead.
  • Bring arms parallel to the floor stretching the band. Pause. Come back to starting position. 

3. Overhead Squats 

A beautiful girl in black sport outfit and pinky sport shoes doing Overhead Squats in the room

  • 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.

4. Resistance Band Overhead Triceps Extension

A beautiful girl in black sport outfit and pinky sport shoes doing Resistance Band Overhead Triceps Extension Exercise in the room

  • 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.

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

A beautiful girl in black sport outfit and pinky sport shoes is doing Resistance Band Side Kick Exercise in the room

  • 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.

Resistance Band Full Body Video Workout 

Check these 9 resistance band exercises on a chair and 33 Resistance Band Exercises You Can Do Anywhere, Anytime