Full Body Resistance Band Workout Using 6 Exercises

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Workout General Information:

This workout is to get you started with resistance bands and get you used to working with them. You will begin with a warm-up and then get into the band exercises. Remember diet is just as important or more important than exercises if your goal is weight loss.

Warmup:

20 Jumping Jacks (get the blood flowing)
Arm Circles Forwards And Backwards (warmup your shoulders)
Bend Down Touch Toes (stretch hamstrings and legs)
5-10 Pushups (get blood pumping to chest/triceps)
5-10 Squats (use body weight to warm up your legs)

Workout:

1.Squats – 10 Reps

2. Biceps Curls – 12 Reps

3. Overhead Press – 12 Reps

4. Vertical Chest Press – 10 Reps

5. Bent Over Row – 10 Reps

6. Overhead Triceps Extensions – 12 Reps

****Do all exercises back to back. When you get to the last exercise, rest for 5 minutes then repeat all the exercises again. Do this for a total of 3 sets!

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Full Body Resistance Band Exercises Explained With Pictures

1. Squats – Stand with feet shoulder width apart and the center of the resistance bands under your feet. Hold both of the handles with 1 in each hand and stretch it all the way up to your shoulders. Do a full squat down but do not move your hands. Stand back up and repeat until you do your intended repetitions.

2. Biceps Curls – Stand on the band. Again, you can stand on the band with both feet to increase resistance but you may also just stand on it with 1 foot. Slowly curl your hands up to your shoulders just the same as if you were doing it with dumbbells. Ensure that you keep your elbows bent backwards but keep them stable. Hold the position at the upper portion then slowing lower your hands back down to the starting position. Repeat until you do the intended repetitions.

3. Overhead Press – Stand on the band with feet shoulder width apart. Grab the handles with corresponding hands and hold your hands up with palms facing out. Slowing raise your arms against the resistance until your hands are above your head and elbows are fully straight. Slowly bring your arms back down to the starting position.

4. Vertical Chest Press – Wrap the band around a stationary item such as a pole, or use a door anchor. Put your back to the door and grab the band handles with both hands. Extend your hands outwards until you fully extend and do a complete chest press. Bring your hands back to the starting position and repeat until you do intended repetitions.

5. Bent Over Rows – Place the bands under your feet. You can place it under 1 foot or both feet to add more resistance. Bend forward until you are at about a 45-degree angle and then pull the band up to your waist. Keep your elbows tucked in and continue to use a rowing motion. Remember to squeeze both shoulders while you are rowing.

6. Overhead Triceps Extensions – Stand on the band and grab the bands with both hands. Put your hands behind your back and begin to push your arms up above your head while holding the band handles. Fulling extend arms above your head from behind your back then slowly return back down to the starting position.

There’s no better way to share your workout with us than with a video. The best place to upload your video is YouTube. We also found a cool Free YouTube Download app which allows you to download YouTube playlists. Let us know what you think about the app and we hope you enjoyed the workout!

Top Selling Resistance Bands of 2024

Name/Image	Learn More	Brand	Rating
Fit Simplify Resistance Loop Exercise Bands Set of 5	view pricefull review	Fit Simplify	5 Star Average Rating
Black Mountain Products Resistance Band Set	view pricefull review	Black Mountain	5 Star Average Rating
Adjustable, Comfortable High Quality Resistance Band	view pricefull review	Dynapro	5 Star Average Rating

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