5 Best Full Body Resistance Band Workouts For A Strong and Lean Body
Updated on: October 9, 2024
Reviewed By Anita K., MSc., GCP
These full body workouts can build strength, improve flexibility, tone muscles, and sculpt a lean body. Perfect for all fitness levels
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What Are Full Body Resistance Band Workouts
Full body resistance band workouts are exercise routines that utilize resistance bands as the primary equipment to target multiple major muscle groups throughout the body.
The design of full body resistance band workouts allows you to engage the core, upper-body, and lower-body muscles in a single session.
The term “full body” indicates the routines involve all major muscle groups to address overall fitness rather than focusing on isolated muscle groups. That ensures a balanced and effective exercise session.
Resistance bands are elastic and stretchable fitness equipment that provide variable tension, offering an alternative to traditional free weights, like dumbbells and barbells, or gym machines. You can use them for several exercises, helping to build muscle strength, improve flexibility, and enhance muscular strength, endurance, and physical fitness.
Full body resistance band workouts are versatile, convenient, and effective, making them popular among many fitness enthusiasts. You can perform them in various settings and adapt them to different fitness goals.
Aspects of Full Body Resistance Band Workouts
The following characteristics highlight the value and versatility of full body resistance band workouts.
Versatility
Full body resistance band workouts are versatile and adjustable to various fitness levels That makes them suitable for all, including beginners and advanced athletes.
You can use them to perform several exercises to target every major muscle group, including the chest, back, legs, arms, and core.
Portability
Resistance bands are lightweight and compact, making them highly portable. You can easily pack them in a bag and use them anywhere.
That makes them ideal for those who travel frequently or prefer full body resistance band workouts at home or outdoors.
Cost-Effectiveness
Full body resistance band workouts are a cost-effective alternative to gym memberships and expensive fitness equipment, providing a full-body workout with minimal investment.
Adaptability
You can use full body resistance band workout exercises to add extra challenge to traditional bodyweight exercises and enhance stretching routines. They can also assist in rehabilitation scenarios.
They allow you to modify familiar exercises by changing the grip or body position, making them adaptable to personal needs.
Joint-Friendly
The elastic nature of resistance bands provides a more joint-friendly alternative to free weights.
Thus full body resistance band workouts offer resistance without the added pressure from lifting heavy weights, benefiting those with joint concerns or beginners.
Progressive Resistance
The stretching feature of the bands provides a unique tension profile that can enhance muscular strength and endurance.
This progressive resistance helps to target muscles through their full range of motion.
Space Efficiency
Unlike large gym machines, full body resistance band workouts require little space. You can easily store them in a drawer or shelf, making them perfect for small living spaces or crowded workout areas.
Comprehensive Workouts
Full body resistance band workouts can combine movements that target different muscle groups, helping to improve strength, flexibility, and fitness.
That can include circuits, supersets, or compound movements like the press and squat.
Full Body Resistance Band Workout Guidelines
The following guidelines can help you design and execute effective full body resistance band workouts that can help you to achieve various goals.
Choose the Right Band
Select bands based on their resistance level, usually indicated by the band’s color.
Lighter bands are great for muscle groups that require less force, like triceps and shoulders, while heavier bands are better for larger muscle groups, like legs and back.
Warm-Up
Start your full body resistance band workouts with a 5-10 minute warm-up to increase your heart rate and loosen up your muscles.
That could include light aerobic activity like jogging or skipping and dynamic stretches.
Exercise Selection
Include exercises that target all the major muscle groups in your full body resistance band workouts to ensure balance.
Incorporate movements for the upper body, lower body, and core to maximize efficiency.
Form and Technique
Focus on maintaining proper form throughout each exercise. That helps prevent injuries and ensures the target muscles are effectively engaged.
Keep movements controlled, especially when releasing the tension in the band.
Progressive Overload
Increase the intensity of your full body resistance band workouts over time to continue making fitness gains.
You can achieve that by using thicker bands, increasing the repetitions or sets, or shortening rest periods between exercises.
Balance and Stability
Resistance bands naturally enhance exercises by adding some elements of instability.
Engage your core throughout your workout to improve balance and effectiveness.
Routine Variation
Vary your full body resistance band workout exercises every few weeks to prevent plateaus and maintain progress.
That could mean changing the exercise order, swapping out exercises, or integrating new movements.
Recovery
Include stretches after completing your full body resistance band workouts to help muscle recovery and flexibility.
Ensure you include adequate rest days between intense workouts to allow muscles to repair and grow.
Safety Checks
Regularly inspect your bands for any signs of wear or damage to prevent them from snapping during use, which can cause injury.
Hydration and Nutrition
Stay hydrated during your workout and fuel your body with the nutrients to support muscle recovery and energy levels.
Possible Goals with Full Body Resistance Band Workouts
Full body resistance band workouts are versatile, allowing you to tailor them to help you achieve several goals, including the following,
Strength Training
Resistance bands provide a unique challenge due to the increasing tension as they stretch, which can effectively build muscle strength across various muscle groups.
You can structure the workouts to increase muscle mass or improve muscle endurance.
Weight Loss
Combining resistance band exercises with high-intensity circuit training can help you burn calories and fat efficiently. The full body movements increase heart and metabolic rates, the key components in weight loss.
Improving Flexibility and Range of Motion
Resistance bands are excellent for stretching exercises because they help maintain tension through various movements, thus improving flexibility and range of motion.
Enhancing Athletic Performance
Athletes can use resistance bands to improve their power, speed, and agility. You can use the bands to mimic sports-specific movements and add resistance.
That can help strengthen the muscles used in those particular movements.
Injury Prevention and Rehabilitation
Full body resistance band workouts are ideal for injury prevention and rehabilitation due to the low impact and adjustable resistance.
They can help strengthen stabilizing muscles around joints, reducing the risk of injuries.
Core Strengthening
Many full body resistance band exercises engage the core muscles.
Strengthening the core can improve posture, reduce lower back pain, and enhance body stability.
Improving Balance and Coordination
The elastic nature of resistance bands can introduce an element of instability, which requires additional balance and coordination.
This can benefit the elderly or those recovering from injuries.
Convenience and Accessibility
Full body resistance band workouts are ideal for anyone looking for flexible and accessible training regimens.
That can suit anyone on the go or do not have access to a gym.
Setting clear, specific goals within these categories can help you tailor your full body resistance band workouts to meet your needs. They can also help keep your training focused and aligned with your fitness objectives.
Best Exercises for Full Body Resistance Band Workouts
The following are some of the best full body resistance band workout exercises
that can help you achieve your goals.
Bicep Curls with resistance bands
Bicep curls with resistance bands aim to strengthen the biceps muscles located on the front part of the upper arm. Include them in full body resistance band workouts to target your upper body muscles
Target muscles
- Biceps brachii (front of your upper arms)
- Brachialis (the outer portion of your upper arm)
- Brachioradialis (forearm)
Steps to follow
- Stand with your feet at shoulder-width in the middle of the band.
- Hold the ends of the band with each hand. Your palms should face forward, and your hands should be at your sides.
- Bend at the elbow to curl your hands up towards your shoulders, ensuring your elbows stay close to your torso. The band will stretch as you pull it, providing resistance.
- Hold the position briefly when your hands are at shoulder level to maximize the contraction in the biceps.
- Then, slowly lower your hands back to the starting position, controlling the band’s resistance throughout the descent.
- Repeat the movement for the desired reps or until you feel muscle fatigue.
Tricep Extensions with resistance bands
Tricep extensions with a resistance band are primarily upper-body exercises that can form part of full body resistance band workout routines.
Target muscles
- Triceps brachii (back of upper arms)
- Anconeus (small muscle at the elbow)
Steps to follow
- Stand with your feet at shoulder-width.
- Step on one end of the resistance band to anchor it or attach it to a low fixture.
- Grasp the other end of the band with one hand for a single-arm extension or both hands for a double-arm extension.
- Start with your hands behind your head, elbow close to your head, pointing upward towards the ceiling.
- Extend your arms upward, straightening at the elbow and stretching the band as you push up. Your elbows should remain close to your head and not flare to the sides.
- Pause briefly at full extension to maximize the contraction in the triceps.
- Sowly return to the starting position, maintaining control of the band’s tension.
- Repeat for the desired repetitions, then switch arms, ensuring consistent form and tension.
Chest Press with resistance bands
Chest press with resistance bands targets your upper body muscles, primarily, those in the chest. Incorporating them in full body resistance band workouts can help you work your upper body muscles.
Steps to follow
- Secure the resistance band at about chest height around a sturdy object. You can also stand on it.
- Face away from the anchor point, holding an end of the band in each hand.
- Step forward to create tension in the band, with your feet at shoulder-width.
- Start with your hands at chest level, elbows bent, and pointing to the sides.
- Engage your core and maintain a slight bend in your knees.
- Push forward with both arms, extending them in front of you.
- Focus on squeezing your chest muscles as you push.
- Extend your arms fully, but avoid locking your elbows.
- Slowly return to the starting position, controlling the band’s resistance.
- Repeat for the desired reps.
Squats with Resistance Band
Squats with resistance bands are a variation of traditional squats that incorporate a resistance band to increase the difficulty and effectiveness of the exercise. Make them part of full body resistance band workouts to help build lower body strength.
Target muscles
- Quadriceps (front of thighs)
- Hamstrings (back of thighs)
- Glutes (buttocks)
- Calves
- Core muscles (including abdominals and lower back)
Steps to follow
- Stand on the resistance band with your feet at shoulder-width, holding the ends of the band in each hand.
- Bring the band to shoulder level, palms facing forward and elbows bent.
- Keep your chest up and shoulders back. Engage your core.
- Start lowering your body as if sitting back into a chair, keeping your weight in your heels.
- Lower until your thighs are parallel to the floor, or as far as comfortable while maintaining good form.
- Push through your heels to stand back up, extending your legs to return to the starting position.
- The band will create resistance as you stand, adding difficulty to the movement.
- Repeat for the desired reps.
Leg press with Resistance Band
Leg press with resistance band mimics the traditional leg press machine workout, focusing on the lower body muscles.
The exercise targets and strengthens the lower body, providing a good alternative to the machine leg press. Using a resistance band for leg presses also allows for adjustable resistance, making it suitable for various fitness levels. They are a great addition to full body resistance band workouts, helping to build lower body strength..
Target muscles
- Quadriceps (front of thighs)
- Hamstrings (back of thighs)
- Glutes (buttocks)
- Calves
- Core muscles (for stability)
Steps to follow
- Sit on the floor with your back against a sturdy surface, like a wall or heavy furniture.
- Bend your knees and place the resistance band around the soles of your feet.
- Grasp the ends of the band in each hand, keeping them close to your hips.
- Ensure your back is flat against the support and engage your core.
- Bend your knees at about a 90-degree angle.
- Push through your heels to extend your legs, pressing against the band’s resistance.
- Extend your legs as far as comfortable, but avoid locking your knees at full extension.
- Pause briefly at the end of the movement.
- Slowly bend your knees to return to the starting position, controlling the band’s resistance.
- Repeat for the desired repetitions.
Glute Bridges with Resistance Band
Glute bridges with resistance bands are a variation of the traditional glute bridge exercise that incorporates a resistance band to increase the intensity and effectiveness. As part of full body resistance band workouts, they can help target the gluteal muscles.
Steps to follow
- Lie on your back with bent knees and feet flat on the floor, at about hip-width.
- Place the resistance band just above your knees, around both thighs.
- Push through your heels to lift your hips off the floor, elevating your hips towards the ceiling while keeping your back straight and your core engaged. The resistance band should add tension as you spread your knees slightly apart to maintain the band’s stretch.
- Squeeze your glutes tightly at the top of the movement when your body forms a straight line from your shoulders to your knees. Ensure your knees line with your feet and do not collapse inward.
- Hold the top position briefly and then slowly lower your hips back to the starting position. Ensure you control the movement throughout, especially while maintaining tension on the band.
- Repeat the exercise.
Russian Twists with Resistance Bands
Russian twists with resistance bands target the core, specifically the oblique muscles while incorporating a resistance element to increase intensity. They are some of the best for targeting the core muscles when incorporated into full body resistance band workouts.
Steps to follow
- Sit on the floor, bend your legs at the knees, and plant your feet flat. Loop the resistance band around the bottoms of your shoes, and hold the ends with both hands close to your body.
- Lean back slightly, keeping your spine straight and core engaged.
- Lift your feet off the floor, balancing on your sit bones. This is your starting position.
- Twist your torso to one side, bringing the band with you as you rotate. The resistance band should tighten as you move, providing additional resistance.
- Extend your arms slightly during the twist to increase the difficulty.
- Return to the center and twist to the opposite side, maintaining a smooth and controlled motion. Ensure the movement comes from your core, and not just moving your arms.
- Continue alternating sides for several repetitions.
Plank Pulls with Resistance Band
Plank pulls with resistance bands are an advanced variation of the traditional plank that incorporates upper body movement to increase the challenge and effectiveness of the exercise, focusing on core stability and upper body strength. They are a great addition to full body resistance band workouts.
Sets to follow
- Start in a plank position on the floor. Loop a resistance band around a sturdy, immovable object like a heavy piece of furniture or a door anchor at floor level. Hold one end of the band in one hand.
- Ensure you are in a standard plank position with your feet spaced for stability, your body straight from head to heels, and your core engaged.
- Maintaining the plank position, pull the band towards your waist while bending your elbow and keeping it close to your body. The band’s resistance should challenge your balance and engage your core and arm muscles.
- Slowly return your hand to the starting position while maintaining a strong plank and not letting your hips sag or rotate.
- Perform several repetitions on one arm, then, switch to the other arm and repeat the same number of pulls.
You can perform the exercise from the knees to reduce difficulty or increase the band’s resistance to enhance the challenge.
Plank pulls with a resistance band intensify the core-engaging aspects of the plank by adding an element of resistance and movement, requiring the body to stabilize against dynamic tension.
This exercise strengthens the core and upper body muscles and enhances coordination and balance, making it a worthy addition to full body resistance band workouts.
Leg Raises with Resistance Band
Leg raises with resistance bands are core-strengthening exercises that target the lower abdominal muscles while using a band to increase resistance and enhance effectiveness.
Steps to follow
- Lie flat on your back on a mat or comfortable surface.
- Loop a resistance band around the arches of your feet. You can hold the ends of the band with your hands by your sides or anchor them under something sturdy at your head side, depending on the type of band and the desired resistance.
- Keep your legs straight together, hands by your sides holding the band, and your lower back pressed against the floor to engage your abdominal muscles.
- Slowly lift your legs toward the ceiling, keeping them straight and the band taut. Ensure the movement is controlled, primarily using your core muscles to lift your legs.
- Lift until your feet point directly upwards or as far as you can go without lifting your lower back off the floor. Pause briefly at the top.
- Slowly lower your legs back down to the starting position, maintaining tension on the band and control over the movement to prevent your feet from just dropping back down.
- Repeat the movement for several reps.
Leg raises with a resistance band intensify the challenge to the abdominal muscles. They involve maintaining stability and control due to the added resistance, helping to enhance core strength and muscle tone. They can form part of any full body resistance band workout.
Deadlifts with Resistance Band
Deadlifts with resistance bands are a variation of the traditional deadlift exercise, using bands to add resistance.
The variation effectively targets the lower back, glutes, and hamstrings, enhancing strength and improving posture, and is a great addition to full body resistance band workouts.
Target muscles
- Glutes (buttocks)
- Hamstrings (back of thighs)
- Quadriceps (front of thighs)
- Lower back muscles (erector spinae)
- Core muscles (including abdominals and obliques)
- Trapezius (upper back)
- Forearms
- Latissimus dorsi (large back muscles)
Steps to follow
- Stand in the middle of the resistance band with your feet at hip-width.
- Bend at your hips and knees to grasp the ends of the band with both hands.
- Keep your back straight, chest up, and shoulders pulled back.
- Start with your hips higher than your knees, and shins nearly vertical.
- Engage your core and maintain a neutral spine throughout the movement.
- Drive through your heels to stand up, extending your hips and knees.
- Keep the band close to your legs as you rise.
- Pause briefly in the standing position and squeeze your glutes.
- Hinge at your hips to lower the band, keeping your back straight.
- Bend your knees to lower further when the band reaches just below your knees.
- Return to the starting position and repeat for the desired number of repetitions.
Rows with Resistance Bands
Rows with resistance bands are versatile exercises targeting the upper back, shoulders, and biceps.
They are excellent for improving posture and strengthening the muscles that support the spine, making them a great addition to full body resistance band workouts.
Steps to follow
- Anchor the resistance band securely at a low or mid-point, such as around a sturdy pole, a heavy piece of furniture, or through a door anchor.
- Stand or sit facing the anchor point, feet at hip-width. Step back to create sufficient tension in the band if standing. Grasp the ends of the band with both hands, palms down, and hold the band with an overhand grip.
- Pull the band towards your waist, drawing your elbows back past your sides. Keep your back straight and avoid rounding your shoulders.
- Squeeze your shoulder blades together as you pull, engaging the muscles of your upper back and shoulders.
- Slowly release the band back to the starting position, controlling the movement and maintaining tension in the band. Your arms should extend forward again, but keep a slight bend in your elbows to maintain engagement and avoid joint strain.
- Repeat the exercise.
Press and Squat with resistance bands
The Press and Squat with a resistance band combines two exercises: the squat and the overhead press.
The compound movement targets the lower body, core, and upper body simultaneously, making it a highly efficient full body resistance band workout.
Steps to follow
- Stand in the middle of the resistance band with your feet at shoulder-width.
- Grab the ends of the band with both hands and bring them up to shoulder level, with your palms facing forward or toward each other depending on your comfort.
- Perform a squat by pushing your hips back and bending your knees to lower your body as if sitting back in a chair. Keep your chest up and back straight as you descend.
- Ensure your thighs are parallel to the floor at the bottom position of the squat, maintaining the tension on the band.
- Simultaneously press your hands overhead, as you rise from the squat, extending your arms fully. Ensure you engage your core and maintain a steady and controlled movement.
- Lower your hands to shoulder level after completing the overhead press and prepare for the next squat.
- Continue the movement, flowing from the squat into the overhead press in one smooth motion for several repetitions.
The exercise works major muscle groups and enhances strength and coordination. It can play a role in many full body resistance band workouts, especially for those looking to maximize efficiency by engaging multiple muscle groups within a single exercise.
Full Body Resistance Band Workouts with Different Goals
The following full body resistance band workouts can help you achieve various goals. You will need resistance bands for all the exercises.
Strength Training Full Body Resistance Band Workout
Goal: To build muscle strength and endurance across all major muscle groups.
Routine
- Squats with Resistance Band – 3 sets of 10 reps
- Chest Press – 3 sets of 10 reps
- Rows – 3 sets of 10 reps
- Deadlifts – 3 sets of 10 reps
- Tricep Extensions – 3 sets of 10 reps
- Bicep Curls – 3 sets of 10 reps
- Plank Pulls – 2 sets of 8 reps on each side
Instructions
- Perform each exercise with a resistance band that challenges your muscles during the last two repetitions of each set.
- Rest for 60-90 seconds between sets to ensure muscle recovery.
Full Body Resistance Band Workout for Weight Loss
Goal: To maximize calorie burn and fat loss through a high-intensity, circuit-style workout.
Routine
- Squat and Press – 2 sets of 15 reps
- Jumping Jacks with Band – 2 sets of 30 seconds
- Mountain Climbers with Band – 2 sets of 30 seconds
- Leg Raises – 2 sets of 15 reps
- Russian Twists – 2 sets of 20 reps, 10 on each side
- High Knees with Band – 2 sets of 30 seconds
Instructions
- Use a lighter resistance band for added speed and less downtime.
- Perform each exercise back-to-back with minimal rest of about 15-30 seconds between exercises and 1 minute between sets. That will keep your heart rate elevated, enhancing the fat-burning effect.
Flexibility and Range of Motion Full Body Resistance Band Workout
Goal: To enhance flexibility, mobility, and joint range of motion.
Routine
- Band Pull Aparts – 3 sets of 12 reps
- Standing Chest Stretch – 3 sets of 30 seconds each
- Seated Leg Extensions with Band – 3 sets of 10 reps each leg
- Standing Hamstring Curls – 3 sets of 10 reps on each leg
- Overhead Band Stretch – 3 sets of 30 seconds each
- Side Bends with Band – 3 sets of 10 reps on each side
Instructions
- Focus on stretching the muscle through its full range of motion with each exercise.
- Use a moderate resistance band that allows a full stretch without discomfort.
- Take time with each movement, holding each stretch for a few seconds to enhance elasticity and flexibility.
7-Day Full Body Resistance Band Workout for Strength Building Workout Plan
Goal: To build and enhance muscle strength across various major muscle groups using resistance bands.
Day 1: Lower Body Strength
- Squats – 4 sets of 12 reps
- Deadlifts – 4 sets of 12 reps
- Standing Hamstring Curls – 3 sets of 10 reps per leg
Day 2: Upper Body Strength
- Chest Press – 4 sets of 12 reps
- Rows – 4 sets of 12 reps
- Bicep Curls – 3 sets of 12 reps
Day 3: Core and Stability
- Plank Pulls – 3 sets of 8 reps per arm
- Russian Twists – 3 sets of 15 reps per side
- Leg Raises – 3 sets of 12 reps
Day 4: Active Recovery
- Light stretching with bands
- Yoga or Pilates using resistance bands for light resistance.
Day 5: Full Body Strength
- Press and Squat – 3 sets of 10 reps
- Tricep Extensions – 3 sets of 12 reps
- Pull Aparts – 3 sets of 15 reps
Day 6: Lower Body and Core Focus
- Glute Bridges – 4 sets of 15 reps
- Seated Leg Press – 3 sets of 12 reps
- Oblique Bends with Band – 3 sets of 12 reps per side
Day 7: Rest and Recovery
- No structured workout
- Optional light stretching or walking
Cardiovascular and Endurance Full Body Resistance Band Workouts
Goal: Improve cardiovascular health and increase endurance using resistance bands.
Day 1: Cardio Circuit
- Jumping Jacks with Band – 3 sets of 30 seconds
- High Knees with Band – 3 sets of 30 seconds
- Squat and Press – 3 sets of 15 reps
Day 2: Upper Body Endurance
- Chest Press – 3 sets of 15 reps
- Band Pull Aparts – 3 sets of 20 reps
- Bicep Curls – 3 sets of 18 reps
Day 3: Core Endurance
- Russian Twists – 4 sets of 15 reps per side
- Plank Pulls – 3 sets of 10 reps per arm
- Leg Raises – 4 sets of 15 reps
Day 4: Lower Body Endurance
- Deadlifts – 3 sets of 18 reps
- Standing Hamstring Curls – 3 sets of 15 reps per leg
- Glute Bridges – 3 sets of 20 reps
Day 5: Full Body Cardio and Strength Mix
- Mountain Climbers with Band – 3 sets of 30 seconds
- Rows – 3 sets of 15 reps
- Squat and Press – 3 sets of 15 reps
Day 6: Active Recovery
- Light jogging or brisk walking
- Stretching with resistance bands
Day 7: Rest and Recovery
- No structured workout
- Optional light stretching or walking
Final words from LiveLife
Full body resistance band workouts are some of the best ways to sculpt a strong and lean body without heavy weights or expensive gym equipment. The bands are simple, affordable, portable, and versatile. Yet, they are effective tools that can transform your fitness regimen from the comfort of your home.
The full body resistance band exercises discussed in this article can enhance your strength, improve flexibility, and tone your body. They can inject new energy into your training and help you achieve your fitness goals.
Incorporate these full body resistance band workouts into your fitness routine to help build that strong, lean body you always wanted.
References
- Iversen, V. M., Mork, P. J., Vasseljen, O., Bergquist, R., & Fimland, M. S. (2017). Multiple-joint exercises using elastic resistance bands vs. conventional resistance-training equipment: A cross-over study. European Journal of Sport Science, 17(8), 973–982. https://doi.org/10.1080/17461391.2017.1337229
- Silva Lopes, J. S., Machado, A. F., Micheletti, J. K., Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Medicine, 7.