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Total Body Resistance Band Workout

Last month’s blog highlighted a variety of body weight exercises that can be performed without equipment. This month we are sharing a full body exercise routine you can do with resistance bands. Affordable resistance bands can be found numerous places online (equipment and sporting good websites, Target, and Amazon. Just to name a few).

Before beginning the workout always check with your physician and/or physical therapist. A proper warm of 10 minutes of aerobic activity to raise your heart rate and increase blood flow is strongly encouraged. Start with 3 sets of 10 repetitions, progress to 3x15, and then 3x20. Next, increase the strength of the band and start again with 3 sets of 10 repetitions. The workout pattern below alternates 1 upper body exercise with 1 lower body exercise and moves from prime movers to stabilizing muscles. Exercises include YouTube Hyperlinks with demonstrations (click the exercise title to view the video). For a circuit training workout perform 1 set of the first exercise, then 1 set of the second exercise, 1 set of the 3rd…. for 3 rounds.

We hope you find this full body routine beneficial and enjoyable!

Front squat

Stand on the band with feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder. If the band is too long, secure it in place by crossing your arms at your chest. Sit straight down, chest up, abs firm, pressing knees out over your toes. Rise back up to the starting position.

Standing chest press (will need a door anchor)

Anchor the tube band on a cable column or sturdy support at chest height. Grab each handle with your back to the band. Step forward to reduce the slack, positioning your hands at chest height. With elbows up and palms facing down, press the band straight out in front of you until your arms reach full extension, and squeeze those chest muscles. Return to the starting position.


Anchor the loop or tube band near the top of a cable column or support. With your right side toward the support, grab the free end of the band with your arms stretched out overhead. In one smooth motion, pull the band down and across your body to the front of your knees while rotating your right hip and pivoting your back foot. Slowly return to the starting position.

Bent-over row

Stand over the center of the band with feet shoulder-width apart. Bend slightly at your knees and hinge at your waist, keeping hips back. Grasp the band handles with your hands facing the outsides of your knees. With elbows bent, pull the band up toward your hips, squeezing your shoulder blades together until your elbows form a 90-degree angle. 

Glute bridge

Tie a band around your legs right above your knees. Lie face up with your feet on the floor, bending your knees to 90 degrees. Raise your hips until your shoulders, hips, and knees align, contracting your glutes through the entire movement.

Overhead press

Stand over the center of a tube band with feet shoulder-width apart. Grip each handle, positioning your hands at shoulder level with palms facing each other so your thumbs touch your shoulders. Press straight up, rotating your palms forward as you fully extend your arms. Lower back down slowly.

Standing abduction

This exercise works on balance and strength. Anchor a loop band at ankle height and stand with your left side toward the anchor. Attach the free end to your outside ankle and step out to create tension on the band. Move supporting leg back so foot is elevated from the floor. Lift working leg, slowly bringing looped foot out to the side, contracting outer glutes. If you feel wobbly, grab a support (like the wall or the back of a chair). Lower back down to the starting position.

Pull apart

Stand with knees slightly bent, feet shoulder-width apart. Grip the middle section of the band with both hands at shoulder level with palms facing down. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Slowly return to the starting position.

Standing biceps curl

Stand with feet shoulder-width apart with feet placed over the middle of the band. Grab a handle in each hand, starting with your arms down at your sides. With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down.

Overhead triceps extension

Sit on a chair or bench, placing the center of a tube band beneath your glutes. Grab a handle in each hand and stretch your arms up, bending your elbows so your hands are positioned behind your neck. With palms facing the ceiling, press your arms straight up until they fully extend. Lower back down.

Lateral raise

Build bolder shoulders with this isolation move. Stand with feet positioned over the center of a tube band, shoulder-width apart. Grip each handle with arms down at your sides and palms facing in. Bending your elbows ever so slightly, raise your arms straight out to the sides to shoulder level. Slowly lower back down.

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