4,426 workouts · 46 shows · 612 free
612 Free Follow-Along Resistance Band Workouts
Create a free account and 612 follow-along resistance band workouts open up. No purchase. No credit card. No trial that runs out. Press play and a trainer takes you through every rep, set and band change. Use the bands you already own.
612 workouts free · No credit card · No trial clock · iOS and Android
- 4,426follow-along workouts
- 391guided challenges
- 46workout shows
- 35instructors
The real reason bands don't work for most people
Your Bands Aren't The Problem.
Not Knowing What To Do With Them Is.
You buy a set of bands. You stand in the living room scrolling your phone for something to do. Three weeks later the bands are in a drawer.
Doing It Alone
- Guessing which exercises to do today
- No idea how much resistance to stack
- Random clips that never build on each other
- No structure, so no progress
Inside Bodylastics
- Today's workout is already picked for you
- Every rep, set and band change called out
- Workouts build into 2, 3 and 4-week challenges
- A trainer working out beside you, start to finish
Why Nothing Else Comes Close
Four Things You Won't Find Anywhere Else
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The Largest Library Available
4,426 full-length workouts across 46 shows. Do one a day and you would not run out until 2038.
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Real Progressive Overload
Stack bands to add resistance in small, exact jumps, with less joint stress than heavy iron.
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Follow-Along, Start To Finish
Not clips to piece together. Press play and a trainer takes you through the whole session.
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Made Only For This Library
Filmed in-house by Bodylastics. You won't find these sessions on any other platform.
Inside The Portal
46 Shows. 391 Challenges.
All In One Place.
Each show has its own instructor and style, laid out as day-by-day challenges for Monday, Wednesday and Friday.
What You'll Train With
- Stackable Bands The backbone of the library. Clip bands together for an exact load.
- Bodyweight Only Cardio, HIIT, Pilates and stretching. Just floor space.
- Stability Ball Core, balance and full-body work.
- Workout Bar Barbell-style pressing, rowing and squatting at home.
- Loop Bands Glute, Hip and lower-body training.
- FLEXICON Our sister company's steel-framed band home gym, with its own Chiseled show.
Every workout lists its equipment before you press play.
What's In The Library
Strength And Muscle Building
2,171 workoutsThe core of the library. Stack bands to an exact load, then add to it week over week.
- Chiseled Slow 870
- Chiseled Fast 635
- FLEXICON Chiseled 119
- TX2 109
- Eight Pack Abs 106
- Couples Workout 77
- Exercise Stability Ball 48
- Launchpad 36
- 30-Day Back Challenge 30
- 30-Day Biceps Challenge 30
- 30-Day Chest Challenge 30
- Power Tower 24
- Body By B 20
- Bar Workout 16
- Loop Band Workout 12
- Chiseled Lite 9
Cardio And Fat Burn
1,129 workoutsBand conditioning, kickboxing, HIIT and bodyweight work that is easy on your knees.
- Chiseled Cardio 462
- Kenpo KickBoxing 234
- Bodyweight 136
- HEAT 94
- Dueling Treadmills 66
- 10 Minute Bodyweight 53
- 10 Minute HIIT 48
- Cardio Lite 24
- Tread Lightly 12
Flexibility, Pilates And Recovery
531 workoutsStretching, mobility and Pilates: what keeps you training instead of getting hurt.
- Flexibility 248
- Pilates 128
- Mat Pilates 60
- 10 Minute Stretch 47
- Mobility Movement 30
- Barre Blitz 18
10-Minute Targeted Workouts
472 workoutsPick a body part, press play, done in ten minutes.
- 10 Minute Abs 173
- 10 Minute Toning 60
- 10 Minute Arms 57
- 10 Minute Chest 34
- 10 Minute Back 29
- 10 Minute Shoulders 29
- 10 Minute Legs 28
- 10 Minute Total Body 24
- 10 Minute Knee 21
- 10 Minute Booty 17
Sport-Specific
75 workoutsRotational power, explosive hip drive and the stabilizers your sport depends on.
- Power Training 31
- Golf Workout 19
- Baseball Training 18
- MMA 7
Setup And Exercise Instruction
154 videos, free with any accountEvery exercise demonstrated, plus anchoring and stacking walked through step by step.
- Bodylastics Exercises Instruction 87
- FLEXICON Exercises Instruction 46
- FLEXICON Set Up And Use 12
- Bodylastics Set Up And Use 9
Restor8 Body Restoration Program
48 workoutsNot a show, a program: strength, cardio and recovery sessions in one structured plan.
- Strength Sessions 24
- Cardio Sessions 16
- Recovery Sessions 8
Zero Guesswork
You're Training In Under Five Minutes
- Step One
Create A Free Account
No card. No countdown. No bands yet? Start with the bodyweight, cardio and Pilates shows.
- Step Two
Pick A Challenge
Choose a show for your goal and a challenge for your level, rated 1 to 5. Every day is laid out.
- Step Three
Press Play
Your trainer counts you in and works out beside you. You follow along.
No trial. No card. No clock.
Free For As Long As You Want It.
Not A Trial.
Most fitness apps give you fourteen days and a credit card form. We would rather you train. Your 612 workouts stay open for as long as you want them.
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Create An Account
612 workouts, challenges included. Nothing expires.
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Use It As Long As You Like
Full-length sessions, not previews. Months of real training.
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Upgrade When You Want The Rest
A membership opens all 46 shows and 391 challenges: 4,426 workouts.
The Case For Bands
Why Stackable Resistance Bands Build Muscle
Muscle responds to tension, time under tension and progressive overload, not to what creates the tension. A band delivers all three.
Progressive Overload, In Exact Increments
One fixed band gives you one option. Stackable bands clip together, so you dial in an exact load and raise it between sets in seconds.
Tension Through The Entire Range Of Motion
Bands get harder as they stretch, so the muscle stays loaded at full contraction, right where a dumbbell lets up.
Built For Bodies Over 35
No bar on your spine and no plate to drop. Band resistance is lightest where your joints are most vulnerable and heaviest where you are strongest.
And It Travels
A full set fits in a carry-on. The workouts need the space of a bath towel and a door.
Years, Not Weeks
People Don't Join For A Month.
They Train For Years.
4,426 workouts across 46 shows, with 391 challenges laying out exactly what to do each day. You will still have something new to do in year five.
Trusted by military personnel, NFL strength coaches and personal trainers.
Before You Start
Questions About The Free Workouts
Do I need resistance bands to do the free Bodylastics workouts?
No. You can start the free Bodylastics workouts without bands. Most of the library is built around stackable bands, but hundreds of workouts use no bands at all: bodyweight, cardio, kickboxing, Pilates, stretching and mobility. If you own nothing but a floor, you can start today.
What equipment do the Bodylastics workouts use?
The Bodylastics workouts use six kinds of equipment, and you never need all of them. Stackable resistance bands are the backbone. Bodyweight-only workouts run through the cardio, HIIT, Pilates and flexibility shows. There are also stability ball, workout bar and loop band shows, plus a FLEXICON show. Every workout tells you what it needs before you press play.
What are stackable resistance bands, and why do they matter?
Stackable resistance bands clip together so you can combine tubes to hit an exact resistance, then change it in seconds between sets. That is what makes true progressive overload possible with bands, and it is why the Bodylastics workouts are built around a stackable system rather than one fixed-tension band.
Can resistance bands really build muscle?
Yes. Resistance bands build muscle because muscle responds to tension and progressive overload, not to what the resistance is made of. Stackable resistance bands such as Bodylastics deliver both, plus continuous tension through the full range of motion and less joint stress than heavy iron.
How long are the Bodylastics workouts?
Most Bodylastics workouts run 20 to 45 minutes. For days when time is short there are 10-minute shows for Abs, Arms, Chest, Back, Shoulders, Legs, Booty, Knee, Toning, Total Body, Stretch, HIIT and Bodyweight.
I'm over 40. Are the workouts too advanced for me?
No. The Bodylastics library is built for bodies over 35. Every workout is rated on a 1-to-5 difficulty scale and there are beginner challenges in every category, so you start where you are and move up when you're ready.
Do I have to figure out what to do each day?
No. Bodylastics workouts are organized into 2, 3 and 4-week challenges laid out day by day. Open the app, it shows today's workout, press play and follow along. No programming, no guessing.
What do the Bodylastics workouts cost?
The Bodylastics account is free, and it stays free. You get 612 follow-along workouts for as long as you like: no credit card, no countdown, nothing to cancel. When you want the rest of the library, all 46 shows and all 391 challenges, you upgrade to a membership.
What's the catch with the free account?
There isn't one. The free Bodylastics account asks for no card at signup, has no trial that expires and no workout that stops halfway to ask for money. You get 612 full-length workouts and you keep them. The paid membership is for people who finish those and want the other 3,814.
Train For The Long Run
612 Free Workouts Are Waiting.
Start The First One Today.
No card. No countdown. Pick a challenge tonight and press play tomorrow morning.
612 workouts free · No credit card · No equipment needed to begin
Bodylastics. Stackable resistance bands since 1998.
Ready for more? FLEXICON turns band training into a full home gym. See FLEXICON ›