Full-Body Resistance Band Workout to Do at Home

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When it comes to building muscle, most gym-goers jump straight to the free weights to get the job done—which I completely respect!

However, due to unforeseen circumstances (like the COVID-19 pandemic), accessing free weight equipment might be a challenge for some of you; It certainly is for me as my gym is closed until further notice. 🙁

This has encouraged me to get creative with my current workout routine.

I’ve been using resistance bands to supplement my free weight exercises. And, to my surprise, resistance band training has been really enjoyable thus far. They’re an excellent replacement for dumbbells, kettlebells, and cable machines found in gyms (and also much cheaper!).

In this post, I’ll be going over my favourite resistance band exercises for each muscle group. I hope these exercises make a fine addition to your home workout regimen!

Here’s a list of equipment I use as well as some alternative resistance bands I recommend:

Chest Exercises

Chest fly

man performing a chest fly

Steps:

  1. Find a place to anchor your resistance band. The height should be between the shoulder and head level (I use a closet rod in this example). 
  2. Grasp the resistance band with your hand. The higher the grip, the more difficult the exercise will be.
  3. Place one foot in front of the other, like your about to do a lunge.
  4. Bend your arm slightly and align it with your shoulder.
  5. Extend your arm forward until you reach the center of your chest. 
  6. Slowly return to the starting position. 
  7. Repeat desired repetitions. Alternate between arms.    

Push Up

A man performing a standard push up with a resistance band wrapped around him.
A man preparing his resistance band before performing a push up.
Push Up Preparation

Steps:

  1. Take a light resistance band (I use a 10LB-25LB band in this example) and put it around your hands.
  2. Position the resistance band above your head.
  3. Lower the resistance band behind your back so that it wraps around your arms (as seen above).
  4. Put your body into a high plank position.
  5. Place your hands slightly past your shoulders.   
  6. Position your elbows close to your torso (about a 10 to 20-degree angle), avoid flaring them out! 
  7. Slowly lower your body until it touches the floor.   
  8. Squeeze your glutes, abs, and PUSH into the floor with your palms. 
  9. Repeat desired repetitions.    

Serratus Jab/Punch

A man performing a serratus jab/punch exercise using a resistance band.

Steps:

  1. Find a place to anchor your resistance band. The height should be between your lower abs and upper chest (I use my door in the above example). 
  2. Grasp the resistance band with your hand. The further away you are from your anchor point, the more difficult the exercise will be.
  3. Place one foot in front of the other.
  4. With the resistance band in hand, position your fist in front of your shoulder/chest.
  5. Extend your fist forward as far as you can. Hold the position for a second.
  6. Slowly return to the starting position. 
  7. Repeat desired repetitions. Alternate between arms. 

Shoulder Exercises

Front Raise

A man performing a standing front raise using a resistance band.

Steps:

  1. Place the resistance band under your feet while holding the other end of the loop.
  2. Stand straight with your legs shoulder-width apart.
  3. With the resistance band in both hands (or one hand if alternating), raise the resistance band in front of you until your arms are parallel to the floor. Hold for a second.
  4. Slowly lower your arm(s) back to the starting position.
  5. Repeat desired repetitions.

Lateral Raise

A man performing a standing lateral raise exercise using a resistance band.

Steps:

  1. Place the resistance band under your feet while holding the other end of the loop.
  2. Stand straight with your legs shoulder-width apart.
  3. With the resistance band in your hand, raise the resistance band to your side until your arm is parallel to the floor. Hold for a second.
  4. Slowly lower your arm back to the starting position.
  5. Repeat desired repetitions. Alternate between arms.

Reverse Fly

Man performing resistance band reverse fly

Steps:

  1. Find a low and stable place to anchor your resistance band. I use my foot in this example.  
  2. With the resistance band in hand, stand up with your hips bent and torse facing the floor.  
  3. Have your elbows slightly bent. 
  4. Pull the resistance band to your side until your arm is parallel to the floor. Hold for a second.
  5. Slowly lower the resistance band back to the starting position.
  6. Repeat desired repetitions. Alternate between arms. 

Back Exercises

Resistance Band Row

Man performing a seated row using a resistance band

Steps: 

  1. Find a low and secure object to anchor your resistance band to (a nightstand or your feet work great for this).
  2. With the resistance band in your hands, position your body at around a 90-degree angle. 
  3. Pull the band towards you until it touches your belly button. Hold for a second.
  4. Slowly return the band to the starting position. 
  5. Repeat desired repetitions. You can also alternate between each hand if you choose.   

Shrug

A man performing a shrug exercise using a resistance band.

Steps: 

  1. Place the resistance band under your feet while holding the other end of the loop.
  2. Stand straight with your legs shoulder-width apart.
  3. With the resistance band in both hands, retract your shoulder blades and raise your shoulders as high as you can. Hold for a second. 
  4. Slowly return your shoulders back to the starting position.
  5. Repeat desired repetitions. 

Lat Pulldown

A man performing a kneeling lat pulldown exercise using a resistance band on a door.

Steps:

  1. Find an elevated place to anchor your resistance band (I use the top of my door in this example). 
  2. Place your knees on the floor. Make sure to keep your back nice and straight.
  3. Grasp the resistance band with both hands. The higher the grip, the more difficult the exercise will be.
  4. Pull the resistance band down until it reaches your chin/chest. Hold for a second. 
  5. Slowly return to the starting position. 
  6. Repeat desired repetitions.

Bicep Exercises

Bicep curl

A man performing a bicep curl with both hands using a resistance band.

Steps:

  1. Find a low and stable place to anchor your resistance band. I use my feet in this example.
  2. While grasping the resistance band, pull your hands up to your shoulders using a supinated grip (palms up).
  3. Contract the bicep and hold for a second. 
  4. Slowly lower the resistance band back to the starting position. 
  5. Repeat desired repetitions. Alternating between arms is also an option. 

Hammer Curl

A man performing a standing hammer curl exercise using a resistance band.

Steps:

  1. Find a low and stable place to anchor your resistance band. I use my feet in this example.
  2. While grasping the resistance band, pull your hands up to your shoulders using a neutral grip (like you’re holding a hammer).
  3. Contract the bicep and hold for a second. 
  4. Slowly lower the resistance band back to the starting position. 
  5. Repeat desired repetitions. Alternating between arms is also an option.  

Reverse Curl

A man performing a standing reverse bicep curl exercise using a resistance band.

Steps:

  1. Find a low and stable place to anchor your resistance band. I use my feet in this example.
  2. While grasping the resistance band, pull your hands up to your shoulders using a pronated grip (palms down).
  3. Contract the bicep and hold for a second. 
  4. Slowly lower the resistance band back to the starting position. 
  5. Repeat desired repetitions. Alternating between arms is also an option. 

Tricep Exercises

Tricep Extension

A man performing a standing tricep extension exercise using a resistance band.

Steps:

  1. Find a low and stable place to anchor your resistance band. I use my foot in this example.
  2. With one arm (or two), grasp the resistance band and position it behind your head.
  3. Push your arm(s) up as high as you can. Hold for a second.
  4. Slowly lower the resistance band back to the starting position. 
  5. Repeat desired repetitions. Alternate between arms if required. 

Tricep Pushdown

Man performing tricep pushdown with a resistance band

Steps:

  1. Find an elevated anchor for your resistance band (I use a closet rod or my door). 
  2. Grab the resistance band with one or two hands.
  3. Bend your body forward by about 30-degrees. Avoid slouching your shoulders.
  4. Push down on the resistance band until your arms are fully extended. Hold for a second. 
  5. Slowly return your hands to the starting position. 
  6. Repeat desired repetitions.    

Tricep Kickback

A man performing a bent over tricep kickback exercise using a resistance band.

Steps:

  1. Find a low and stable place to anchor your resistance band. I use my foot in this example.
  2. Place one foot in front of the other. Lean on your forward leg for stability.
  3. While grasping the resistance band, extend your arm back until it’s parallel to the floor. Hold for a second.
  4. Slowly lower your arm back to the starting position.
  5. Repeat desired repetitions. Alternate between arms.

Leg Exercises

Squat

A man performing a squat exercise using a resistance band.

Steps(Standard Resistance Band):

  1. Stand up straight with the resistance band under your feet as well as behind your neck.
  2. Bring your hands up to your chest, cross them together, place them behind your head, or extend them away from your body. 
  3. Position your legs shoulder-width apart with your toes pointed out. 
  4. Bring your hips back and begin to lower your body. 
  5. Lower your body until your thighs are parallel to the floor. Hold for a second.
  6. Push through your heels and the balls of your feet to return to the starting position.
  7. Repeat desired repetitions. 
A man performing a squat exercise using a resistance band loop.

Steps (Resistance Band Loop):

  1. Place your legs inside the resistance band loop and position it around your upper legs.
  2. Stand straight on the floor.
  3. Bring your hands up to your chest, cross them together, place them behind your head, or extend them away from your body. 
  4. Position your legs shoulder-width apart with your toes pointed out. 
  5. Bring your hips back and begin to lower your body. 
  6. Lower your body until your thighs are parallel to the floor. Hold for a second.
  7. Push through your heels and the balls of your feet to return to the starting position.
  8. Repeat desired repetitions. 

Floor-Seated Calf Raise

A man performing a floor-seated calf raise using a resistance band.

Steps:

  1. Sit flat on the floor with your legs in front of you.
  2. Place the resistance band around the top of your foot.
  3. Pull hard on the resistance band to increase exercise difficulty.
  4. When ready, push your foot forward (like your accelerating in a car) as far as you can. Hold for a second.
  5. Slowly return to the starting position.
  6. Repeat desired repetitions. Alternate between legs.

Lying Hip Abduction

A man performing a lying hip abduction exercise using a resistance band.

Steps:

  1. Place your legs inside the resistance band loop and position it around your calf muscles.
  2. Lay on the floor with your body to the side.
  3. Raise your leg until it’s at a 35-degree angle. Hold for a second.
  4. Slowly return to the starting position.
  5. Repeat desired repetitions. Alternate between legs.

Ab Exercises

Band Wood Chop

A man performing a high wood chop exercise using a resistance band.

Steps (High-to-Low):

  1. Find a place to anchor your resistance band. The height should be between the shoulder and head level (I use a door in this example). 
  2. Grasp the resistance band with both hands.
  3. Place your feet shoulder-width apart.
  4. When ready, pull the resistance band across your body until it reaches your opposite leg/hip area. Hold for a second.
  5. Slowly return to the starting position.
  6. Repeat desired repetitions. Alternate between sides.
A man performing a low wood chop exercise using a resistance band.

Steps (Low-to-High):

  1. Find a place to anchor your resistance band. The height should close to ground level (I use a door in this example). 
  2. Grasp the resistance band with both hands.
  3. Place your feet shoulder-width apart.
  4. When ready, pull the resistance band across your body until it is raised to head-level. Hold for a second.
  5. Slowly return to the starting position.
  6. Repeat desired repetitions. Alternate between sides.

Ab Pulldown

A man kneeling down on the floor performing an ab pulldown with a resistance band.

Steps:

  1. Find an elevated place to anchor your resistance band (I use a door in this example). 
  2. Hold the resistance band between your shoulders with both hands and place your knees on the floor.
  3. Ensure that your legs are together throughout the movement (this helps with contracting your abdominal muscles)
  4. When ready, pull your torso down until your head almost touches the floor. Hold for a second.
  5. Slowly return to the starting position.
  6. Repeat desired repetitions.

Reverse Crunch

A man performing a lying reverse crunch using a resistance band.

Steps:

  1. Lay flat on the floor with your knees at a 90-degree angle.
  2. Using a light resistance band, wrap the band around your legs and hold it in both hands.
  3. Lift your knees towards your chest until your hips/glutes are off the floor. Hold for a few seconds.
  4. Slowly return to the starting position.
  5. Repeat desired repetitions.

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