Full-Body Resistance Band Workout

A woman exercising.

Whether it's dumbbells, kettlebells or weight machines, there are plenty of equipment options at your local gym. One option that's often overlooked, however, is the resistance band.

Resistance bands, or tubing, have been around for decades. They're practical, easy to use, affordable and versatile. Bands are available at just about any sporting goods store, often for less than $20.

Some of the versatility benefits include:

  • Use it for at-home workouts
  • Pack it in your suitcase to use in your hotel room while traveling
  • Carry it or wrap it around your waist to use intermittently during a run
  • Take it to the park and wrap it around a pole or tree for an outdoor workout

So, how do you use it?

You can use bands to perform a full-body workout routine that includes many foundational movements we do in our everyday lives—pushing, pulling, squatting and rotating. This functional training builds strength, burns fat and helps prevent injuries.

Note: For these exercises, resistance bands with handles work best.

The Workout

For both routines, complete the four movements in a circuit one set at a time. Start with one set of exercise No. 1, followed by one set of No. 2, and so on.

Once you complete all four exercises, rest for 60 to 90 seconds. This will keep your heart rate elevated, help with caloric burn and keep your session effective and efficient.

Depending on how much time you have—20 to 30 minutes is recommended—continue performing the workout with 60 to 90 seconds of rest in between each circuit until your time is up.

More: 5 Upper-Body Exercises to Do With a Resistance Band

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About the Author

Doug Balzarini, CSCS, MMA-CC

Doug Balzarini, CSCS, MMA-CC, is a fitness professional and the founder of DB Strength in San Diego. He is also the head strength and conditioning coach for Alliance Training Center where he works with many top professional MMA athletes. Visit www.dbstrength.com for more information.

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