9 Exercises for a Killer Resistance Band Workout

Eine junge Frau macht eine Übung mit dem Fitnessband

Resistance bands are compact, extremely versatile and perfect for workouts at home, staying fit while traveling for business or training outdoors while getting some sunshine and fresh air. Sometimes, I throw a resistance band in my pocket while on a run and then pull it out intermittently for some exercises or a full resistance band workout. You really can train your entire body extremely effectively with resistance bands anytime, anywhere.

Today, I’m sharing with you my 9 favorite exercises using a resistance band. You’ll find exercises for your upper body, lower body, abs and even some cardio moves as well. You can choose any of these exercises to add to your workout routine or use all 9 for an awesome total-body resistance band workout. You can do each exercise for 30-60 seconds before moving onto the next exercise. When you’re finished with all 9, rest for 2-3 minutes and repeat 3-5 rounds.

IMPORTANT: For all of these exercises, you’re going to want to make sure you have constant tension on the band. You’re not allowed to get lazy and let the band fall limp like a noodle 🙂

Resistance Band Workout with 9 Exercises

1. Squats

Trainer tip: The band should be behind you, resting on your shoulders. Be sure to keep your elbows forward, chest up and knees behind your toes. There should be constant tension on the band from start to finish.

2. Push-ups

Trainer tip: Give your favorite bodyweight exercises a bit of a boost. Be sure the band is secure under your flat hands. It’s best when the band is fairly flat on your back to prevent it from rolling up and sliding down to your neck.

3. Lateral walk

Trainer tip: Your core has to be nice and tight for this move. Don’t let your upper body sway, adding momentum to this movement; let the outer thighs do their job. If you want to target your quads, land with your toe down first. If you want to target the booty (my favorite!), land with your heel down first.

4. Standing row

Trainer tip: Keep your knees slightly bent and activate your core. Keep your shoulders down and away from your ears at all times. Squeeze your shoulder blades together and keep your elbows in close to your torso.

5. “L” shoulder raises

Trainer tip: Once again, keep your knees slightly bent and activate your core. Lift one arm out to the side and the other straight out in front of you to form that “L” shape. Your arms should only reach the height of your shoulders.

6. Bicycle crunches

Trainer tip: Don’t try to rush these! Flex your feet to keep the band nice and secure and keep your feet approximately hip-width apart at all times to keep (you guessed it!) constant tension on the band. Really kick that extended leg out and pull the other leg in.

7. Lying outer-thigh blaster

Trainer tip: Flex your top foot and lift through the heel. Both hips should be stacked on top of each other. Don’t let your body rock backwards in order to lift that leg higher.

8. Squat & walk

Trainer tip: Squat down nice and low and try to make your steps as big as possible. Don’t let your upper body fall or hunch forward as the move gets more challenging. Chest up and focus on something in front of and slightly above you.

9. Running man

Trainer tip: Get your cardio on. Move those arms and those feet (stay on the balls) as quickly and smoothly as possible.

What are your favorite resistance band exercises? Let us know in the comments below. Have fun sweating with this resistance band workout.

Lunden Souza Lunden Souza is an Online Fitness & Lifestyle Transformation Coach. She helps people all over the world create a sustainable healthy lifestyle, so they'll never have to "start over" again! Connect with @lifelikelunden for real-life strategies to get on track for long-term health in both body and mind. View all posts by Lunden Souza