SPRI Resistance Bands: Workouts And Exercises
The SPRI Resistance Band Kit comes with five tubes, two foam handles, an ankle strap and a door anchor. That is enough for a complete strength workout at home. Below is a routine built around those pieces, a follow-along video, and how to progress as you get stronger.
- Who It's For
- Owners of a SPRI resistance band kit, or SPRI Xertubes, who want structured workouts.
- What You Need
- Your SPRI tubes, 2 handles, the ankle strap and the door anchor.
- How To Do It
- Warm up for five minutes. Do 2 to 3 sets of each exercise, resting 45 to 60 seconds between sets. Train two or three times a week.
What Comes In The SPRI Resistance Band Kit
- Bands
- 5 tubes, light to heavy: green, yellow, red, blue, purple
- Handles
- 2 foam handles
- Also included
- Ankle strap, door anchor, exercise chart, drawstring bag
As stated by SPRI, checked October 2026 (Amazon listing). Sets change, so check your own box.
How These Workouts Fit Your SPRI Bands
SPRI's kit uses interchangeable tubes on handles, so the exercises below work with it as they are. Every one uses only the handles, ankle strap and door anchor in the SPRI kit.
SPRI does not list a pound rating for each tube, so choose by feel: pick the tube that makes the last two or three reps of each set hard but clean.
Follow Along: Core Workout With Bands
Press play and follow a Bodylastics trainer through a core workout. It works with any tube bands with handles, including your SPRI kit.
The Workout
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3 x 12-15
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3 x 12
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3 x 12
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3 x 12
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3 x 12
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3 x 10 each side
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3 x 12 each leg
Tap any exercise for start and finish photos, band set-up and form cues.
How To Get More From Your SPRI Kit
Tube bands get harder the further they stretch, so you have three ways to progress with your SPRI set:
- Clip more bands onto the same handle.
- Step farther from the door anchor.
- Slow down: take three seconds on the way back.
SPRI tubes swap rather than stack in some kits, so if yours does not stack, move up to the next tube when the current one feels easy.
Questions About SPRI Resistance Band Workouts
- What exercises can you do with SPRI resistance bands?
- With the SPRI kit's handles, ankle strap and door anchor you can do Squats, Chest Flys, Rows, Reverse Flys, Curls, Wood Chops and hip exercises, which trains the whole body.
- How heavy are SPRI resistance bands?
- SPRI's kit includes five tubes from light to heavy, color coded green, yellow, red, blue and purple. The listing does not give a pound rating for each tube.
- Where can I find SPRI resistance band workouts?
- SPRI includes an exercise chart. This page has a full routine and a follow-along video, and Bodylastics has 612 follow-along resistance band workouts free to anyone, which work with any tube bands with handles.
SPRI is a trademark of its owner. Bodylastics is not affiliated with, sponsored by or endorsed by SPRI. We name the brand only so its owners can find workouts that suit their bands.