Full Body Resistance Band Workout: 8 Moves, One Set Of Bands
This full body resistance band workout works your legs, chest, back, shoulders, arms and core in eight exercises, done as a circuit. Do 3 rounds of 10 to 12 reps, two or three times a week. It takes about 30 minutes and one set of stackable bands.
- Who It's For
- Anyone who wants one workout that covers the whole body, for strength, muscle tone and fitness at home.
- What You Need
- Resistance bands, 2 handles and a door anchor (all included in every Bodylastics set).
- How To Do It
- Warm up for five minutes. Do one set of each exercise in order, moving from one to the next with little rest. That is one round. Rest 60 to 90 seconds, then repeat for 3 rounds. Choose bands that make the last two or three reps hard but clean.
Follow Along: Full Body Resistance Band Workout
Short on time? Press play and follow a Bodylastics trainer through a total-body workout with resistance bands. On longer days, do the eight-exercise circuit below.
The Workout
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10-12
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10-12
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10-12
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10-12
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10 each leg
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10-12
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7. Single Arm Overhead Tricep Extension
Keep your upper arm still and straighten only at the elbow.
10 each arm
10 each arm
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8. Standing Twist
Turn from your torso, not your arms, against the band anchored to your side.
10 each side
10 each side
Tap any exercise for start and finish photos, band set-up and form cues.
How To Make This Full Body Workout Harder
- Clip another band onto the handles for the exercises that feel easy.
- Step farther from the door anchor to stretch the bands further.
- Add a fourth round.
- Cut the rest between rounds to 45 seconds.
Add resistance when you can finish every round with good form and two reps to spare.
Questions About Full Body Resistance Band Workouts
- Can you get a full body workout with resistance bands?
- Yes. With a door anchor and handles, resistance bands train every major muscle group: legs, chest, back, shoulders, arms and core. Bands can pull from any direction, which lets one set cover pushing, pulling, squatting and twisting movements.
- How long should a full body resistance band workout take?
- About 30 minutes for this workout: a five-minute warm-up and 3 rounds of eight exercises with short rests.
- How many times a week should I do a full body resistance band workout?
- Two or three times a week, with a rest day between workouts, works well for most people.