This full-body workout with resistance bands will get your circulation going. Resistance bands are often associated with physiotherapy, rehab, or butt training. If you google resistance band training, you will most likely find somebody performing butt exercises. No offence but these bands are capable to train far more than just your booty. Resistance bands are versatile and portable training devices that you can use to strengthen your whole body. All these bands are unisex and work for both, women and men. Did you know that sport professionals such as Tom Brady, the German national soccer team, or LeBron James use resistance bands to stay fit [1]?

This blog describes five simple band exercises you can do anywhere to train you whole body. The resistance band workout is designed to target large muscle groups to activate your whole body. The only thing you will need to perform these exercises is a flat looped resistance band. Let’s get started:

1. Squats

Stand on the resistance band with your feet shoulder width apart. Hold the resistance band next to your shoulders in a secure and locked position. Keep your shoulders in a straight vertical line at all times. In the upright position, where your knees and hips are extended, you will already feel the tension of the elastic band. Bend your knees and lower your body into the squat position till your hips are below your knees. Make sure that your knees stay behind the tips of your toes. As you push up again, try to push your weight from our heels. Return to the standing position, to complete one repetition. Keep your back straight at all times. Repeat this exercise 20 times.

This exercise works your legs and will also strengthen your core, which improves your posture. It’s a great exercise to start your workout because you utilize a large amount of muscles and therefore get your blood flowing. 

The Squats exercise in action

2. Reverse Butterfly (Pull-apart)

Stand with your feet at shoulder width and keep your back straight. Hold the resistance band with both hands slightly wider than shoulder width and at shoulder height. Your hands are holding the resistance band facing down. Keep your arms straight but don’t lock your elbows. Pull the band apart while keeping your arms at horizontal position squeezing your shoulders blades together moving them away from your ear. The resistance band should touch your chest when pulling the band apart. Slowly return to the starting position in a controlled movement. You can adapt a wider or closer grip to change the level of tension of the elastic band exercise. Repeat a controlled movement 12 times.

This workout targets your upper back and shoulder muscles. It is a great way to improve your posture. If you have issues with your upper back sometimes referred to as text neck, this exercise will improve your strength in this area.

The Reverse Butterfly exercise in action

3. Upright rows (Pulls)

Place your feet at shoulder width. Bend forward with slightly bent knees and straight back. Hold the elastic band on each side of your body with our palms facing towards your body. Initiate movement with your shoulder blades. Lift your elbows up and pull the band towards your belly button. Squeeze shoulder blades at top position. Return to the starting position in a controlled movement while keeping your core engaged. Repeat this exercise 15 times. This exercise is great for your upper back while engaging your core muscles to support a controlled movement.

The Upright Row exercise in action

4. Side bends

Stand with your feet at shoulder width position with one foot inside the resistance band. Grab the resistance band with your hand (palm facing towards your body) so that a fair amount of tension is applied in the upright position. Bend your upper body away from the band keeping your elbows straight and return to the slightly bend starting position ensuring a controlled and slow movement. Make sure that your shoulders are in line with your feet at all times. You can increase the tension by grabbing the resistance band at a shorter distance between your feet and your hand. Repeat this exercise 20 times for each side of your body. 

Great workout for your abs while keeping the core active and engaged. Really focus on the strength of your lower back to prevent false execution. This exercise is great for adding some variety to your abs workout.

The Side Bend exercise in action

5. Flies

Place the resistance band behind your back. Hold your arms at chest height keeping them slightly flexed and stretch your arms to each side. Move your stretched arms in front of your chest bringing your hands together. Squeeze your chest muscles and make sure your elbows stay in line with your arms at chest height. Return slowly to the starting position to complete the repetition. Remember to keep your shoulders down. Repeat this exercise 12 times. 

The main target of this exercise is to strengthen your chest while performing a controlled and slow movement.

The Fly exercise in action

Conclusion: Resistance Band Workout

This resistance band workout plan strengthens your whole body and activates your core. If you are doing a lot of office work or travel much, these exercises will be great for your overall body balance, muscle strength, and posture. There are many more workouts that can be completed using resistance bands, but these 5 exercises are a great way for getting started. If you want more, check out our morning resistance band training for the perfect start to your day.

[1] DFB – FussballMens Health Tom BradyLeBron James Youtube Resistance Band

Greatist Resistance Band Workout

Coachmag Full Body Workout Resistance Band