Full Body Resistance Band Workout to Build Strength and Mobility
How to Use Resistance Bands
For this class, we will be working in timed sets, not repetitions. You want to spend 45 seconds on each exercise with a 15-second or more rest between them. You'll do three sets of work with four resistance band exercises within each block. Here’s what to expect from this class:
Forty-five seconds on each exercise, with a 15-second rest between each exercise.
Do all four exercises in each set.
Rest one minute between sets.
Do three sets total.
This structure gets your heart beating faster. That, in turn, helps you burn fat! Fat is stored energy. As your heart rate increases, your body requires more energy. The extra power you need comes from that stored fat.
If you’re brand new to resistance bands, check out our intro exercises and explination on how to use resistance bands here!
Best Full Body Resistance Band Workout
You can do the regular intermediate exercise on some of the exercises or choose a more accessible beginner's movement instead. You'll get muscle strengthening benefits from either! If you start with the beginner movements, you can work up to the intermediate ones to burn even more fat.
Be sure to stretch before and after this workout to protect your muscles and help prevent injuries! Stretching before working out warms up your muscles and prepares them to work. Stretching after a workout helps your muscles cool down and recover.
Bicep Curls
Start with the resistance band placed evenly under your feet. Hold one handle of the resistance band in each hand.
Press your elbows to your sides. Pull both hands up at the same time to your shoulders. The movements should be controlled on the way up and the way down. Do this exercise for 45 seconds and then rest for 15.
Traveling Squats
Start with the resistance band placed evenly under your feet. Cross the resistance band handles in front of your body so each hand holds the opposite handle. Pull the band up so the handles are near your hips.
Step to the side twice, pressing your foot against the band for resistance. Next, step to the side twice with the other foot to return to the starting position.
Intermediate movement
For the intermediate movement, do that step but with a squat. So, with the resistance band in place, bend your knees and lean back on your heels. Your chest should be up and your shoulders back as far as possible. Avoid bending forward.
Step to the side for two and then return for two on the other side. Straighten out of the squat, then start again.
Beginner movement
Replace the squat with a slight downward pulse for the modified beginner's movement. So, drop down slightly, and pulse right back up. Do the pulse before stepping on the each side.
Do this exercise for 45 seconds and then rest for 15.
Row and Lunges
Stand with one foot forward and one back. Place the band under the forward foot and grab it with both hands just under the handles.
Intermediate Movement
Pull back on the resistance band, pressing your shoulder blades together. As you lower your hands, do a lunge by bending both knees. Make sure you’re bending your knees at a 90 degree angle.
Beginner movement
Replace the lunge with a short pulse.
Do the exercise on both sides for 45 seconds and rest for 15 afterward.
Squat to Shoulder Press
Place the resistance bands under your feet. Your feet should be shoulder-length apart. Pull the handles of the resistance band up near your shoulders.
Intermediate Movement
Hold the handles up near your shoulders with the band behind your elbows. Your fists should be facing forward. Do a squat by bending your knees and lowering your torso. As you come back up, press your arms over your head.
Beginner movement
For the beginner movement, replace the squat with a pulse. Instead of the press, do a punch. Hold the resistance bands in front of your elbows. After the pulse, punch one hand out, moving across to the other side and then the other.
Rest for one minute and then start the next set.
Discover More Mighty Health Resistance Bands Classes
If you love these resistance band exercises, consider checking out more of what Mighty Health has to offer! We are your home for healthy living! Match your very own health coach today to get started on your personalized nutrition and exercise plan.
