Resistance Bands Workouts
4,426 Workouts · 46 Shows · 612 Free
The Largest Library of Follow Along Resistance Band Workouts on Earth
Press play. Follow along. Build real muscle and burn real fat, guided rep for rep by a real trainer, every single day. Stackable bands are the backbone, with hundreds more workouts using bodyweight, a stability ball, a bar or loop bands. No programming. No guessing. Nothing else like it online.
612 workouts free · No credit card · No trial clock · iOS & Android
The Real Reason Bands Don't Work For Most People
Your bands aren't the problem.
Not knowing what to do with them is.
Almost everyone who buys a set of bands ends up in the same place: standing in the living room, phone in hand, scrolling for something to do. You string together a few moves you half-remember. You never really know if you're going hard enough. 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 YouTube clips that never build on each other
- Same four moves until you're bored senseless
- No structure, so no progress worth measuring
Inside Bodylastics
- Today's workout is already picked for you
- Every rep, set and band change called out on screen
- Workouts stack into 2, 3 and 4-week challenges
- 46 different shows, so boredom never gets a shot
- A real trainer working out beside you, start to finish
Why Nothing Else Comes Close
Four things you won't find anywhere else
The Largest Library, Period
4,426 full-length workouts across 46 shows, every one filmed in-house. Do one a day and you'd be busy until 2038.
Muscle Built, Fat Burned
Stackable bands let you add resistance in small, exact jumps — real progressive overload, with a fraction of the joint stress of iron.
100% Follow-Along
Not a database of clips to assemble yourself. Press play and a trainer takes you through the entire session, rep for rep.
Nowhere Else Online
Every workout was produced in-house, by us, for this library. It doesn't exist on YouTube, and it isn't on any other platform.
Inside the Portal
46 Shows. 391 Challenges.
All Included.
Every show is a complete training series with its own instructor, style and progression — organized into day-by-day challenges you follow Monday, Wednesday and Friday.
What you'll train with
- Stackable BandsThe backbone of the library. Clip tubes together for an exact load, 3 lbs to 190+.
- Bodyweight OnlyHundreds of workouts needing nothing but floor space, cardio, HIIT, Pilates, stretch.
- Stability BallCore, balance and full-body work built around the ball.
- Workout BarBar-and-band shows for barbell-style pressing, rowing and squatting at home.
- Loop BandsGlute, hip and lower-body training with flat loop bands.
- FLEXICONOur sister company's steel-framed resistance band home gym: hundreds of pounds of stackable band tension, the pump and power of free weights, far less stress on your joints. It has its own Chiseled show.
Every workout lists its equipment up front. You never need all six.
Strength & Muscle Building
2,171 WorkoutsHeavy, deliberate resistance training built around stacking tubes to hit an exact load, then adding to it week over week. Mostly bands, with dedicated stability ball, bar and loop band shows in the mix. This is the core of the library, and the reason members stay for six and seven years.
- 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 & Fat Burn
1,129 WorkoutsInterval-based cardio you can actually sustain past 35, band-loaded conditioning, kickboxing, HIIT and bodyweight work that burns calories without pounding 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 & Recovery
531 WorkoutsThe part most programs skip. Stretching, mobility, reformer-style Pilates and joint-specific recovery work, the reason members keep training year after year instead of getting hurt and stopping.
- Flexibility 248
- Pilates 128
- Mat Pilates 60
- 10 Minute Stretch 47
- Mobility Movement 30
- Barre Blitz 18
10-Minute Targeted Workouts
472 WorkoutsTen separate shows for the days you have got ten minutes and no excuse left. Pick a body part, press play, done before your coffee gets cold.
- 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 WorkoutsBand training built around the demands of a specific sport: rotational power, explosive hip drive and the stabilizers that keep you on the field.
- Power Training 31
- Golf Workout 19
- Baseball Training 18
- MMA 7
Setup & Exercise Instruction
154 Videos · Free With Any AccountEvery exercise used in the workouts has its own standalone demonstration, and anchoring, stacking your tubes and setting up the FLEXICON are each walked through step by step. You never guess at form and you're never stuck on setup. All 154 videos are open the moment you create a free account.
- Bodylastics Exercises Instruction 87
- FLEXICON Exercises Instruction 46
- FLEXICON Set Up & Use 12
- Bodylastics Set Up And Use 9
Restor8 Body Restoration Program
48 WorkoutsNot a show, a program. Restor8 sequences strength, cardio and recovery sessions with bands into one structured plan, so you rebuild overall fitness in order instead of picking workouts at random.
- Strength sessions 24
- Cardio sessions 16
- Recovery sessions 8
Zero Guesswork
You're training in under five minutes
Create a free account
No card, no countdown, you get 612 workouts free, for as long as you want them. Have a stackable Bodylastics set? Clip the tubes and anchor the door. Don't own one? Start with the bodyweight, cardio and Pilates shows today.
Pick a challenge
Choose a show that fits your goal and a challenge that fits your level, rated 1 to 5. Every day is already laid out, Monday, Wednesday and Friday.
Press play
Your trainer counts you in and works out beside you for the whole session. You follow along. That's the entire method.
No Trial. No Card. No Clock.
Free isn't a countdown here.
It's a real chunk of the library.
Most fitness apps give you fourteen days and a credit card form. We'd rather you just train. Create an account and roughly 612 full-length, follow-along workouts open up and stay open. Train on the free tier for a year if that's what you want.
Create an account
612 workouts across the shows, challenges included. No credit card, nothing expires.
Use it as long as you like
Full-length sessions, not previews or teasers. Enough to run months of real training.
Upgrade when you want the rest
A membership opens all 46 shows and all 391 challenges, 4,426 workouts in total.
The Case For Bands
Why stackable bands build muscle better
Muscle doesn't know what's creating the tension. It knows how much tension there is, how long it's under it, and whether that number is going up over time. Give it those three things and it grows, barbell, dumbbell or band.
Progressive overload, in exact increments
This is where ordinary bands fail and stackable bands win. A single fixed-tension band gives you one option: that band. A stackable system clips tubes together, so you can dial in 3 lbs to 190+ lbs and change it between sets in about four seconds. That's finer control than most dumbbell racks, and it's what makes a real 4-week progression possible at home.
Tension through the entire range of motion
Free weights load you hardest at one point in the lift and go slack everywhere else. Bands get harder as they stretch, so the muscle stays loaded at full contraction — the exact position a dumbbell abandons you. More time under tension per rep, from the same workout.
Built for bodies over 35
There's no bar crushing your spine and no plate to drop on your foot. Band resistance is lightest where your joints are most vulnerable and heaviest where you're strongest, which is why our members are running interval and strength training into their 50s, 60s and beyond without the injury cycle that ends most people's lifting.
And it travels
A full stackable set fits in a carry-on. The workouts were filmed to be done in the space of a bath towel, with a door for an anchor, and the bodyweight shows need not even that. The gym is wherever you are.
Years, Not Weeks
People don't join for a month.
They stay for years.
The average fitness app is deleted in under 30 days. This one is built to still have something you haven't done in year five — 4,426 workouts across 46 shows, with 391 challenges laying out exactly what to do each day.
Trusted by military personnel, NFL strength coaches and personal trainers worldwide.
Before You Start
Questions, answered
Do I need resistance bands to do these workouts?
No. Stackable bands are what most of the library is built around, 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 workouts use?
Five things, and you never need all of them. Stackable resistance bands are the backbone. Bodyweight-only workouts run right through the cardio, HIIT, Pilates and flexibility shows. Beyond that there are stability ball shows, workout bar shows and loop band shows. Every workout tells you what it needs before you press play.
What are stackable resistance bands, and why do they matter?
Stackable bands clip together so you can combine tubes to hit an exact resistance level, then change it in seconds between sets. That's what makes true progressive overload possible with bands — and it's why the band training here is built around a stackable system rather than one fixed-tension band.
Can resistance bands really build muscle?
Yes. Muscle responds to tension and progressive overload, not to what the resistance is made of. Stackable bands deliver both, plus continuous tension through the full range of motion and far less joint stress than heavy iron.
How long are the workouts?
Most run 20 to 45 minutes. There are also ten separate 10-minute shows — Abs, Arms, Chest, Back, Shoulders, Legs, Booty, Total Body, Stretch and HIIT — for days when time is short.
I'm over 40. Is this too advanced for me?
The 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 actually are and move up when you're ready.
Do I have to figure out what to do each day?
No. Workouts are organized into 2, 3 and 4-week challenges laid out day by day. Open the app, it tells you today's workout, press play, follow along. No programming, no guessing.
What does it cost?
Creating an account is free, and it stays free. You get roughly 612 follow-along workouts to train with for as long as you like — no credit card, no countdown, no cancelling. When you want the rest of it, all 46 shows and all 391 challenges, you upgrade to a membership.
What's the catch with the free account?
There isn't one. No card at signup, no trial that expires, no workout that stops halfway and asks for money. You get a real slice of the library — 612 full-length workouts — and you keep it. The paid membership exists for people who finish those and want the other 3,814.
Train For The Long Run
4,426 workouts are waiting.
You only need to start one.
612 of them are free the moment you create an account, no card, no countdown. Pick a challenge tonight, press play tomorrow morning, and stop guessing what to do for good.
612 workouts free · No credit card · No equipment needed to begin
Bodylastics. The workouts our members are still doing seven years later.