7 Moves for a Full-Body Resistance Band Workout

Banded Shuffle

Stand with your feet hip-distance apart; wrap a band around both legs across the shins, with moderate tension. You may have to tie a knot in the band to shorten the length of the loop. Lower into a comfortable squat, keeping your abs tight and back straight.

Take a step to one side, followed by the other foot back into starting position. Take five of these steps before switching to the other direction. The deeper you squat, the more challenging the exercise will be, so find a level that's comfortable for you and stick to it. Do 20 reps on each leg.

Banded Pull-Aparts

Stand with your feet planted hip-distance apart. Hold the band with both arms straight out in front of you. Without bending your elbows, pull the band in opposite directions until both arms are all the way out to your sides and the band is stretched across your chest. Slowly bring them back in front of you, keeping your arms straight and elevated.

Do 15 reps and adjust the tension as needed without altering your form.

Squats

Stand with the band around your neck, just like with Banded Good Mornings. Squat down to where your lower and upper legs form a 90-degree angle without letting your knees past your toes.

Keeping your spine straight and shoulders back, stand straight up until your knees are almost locked. Hold for one second then squat back down. Make sure your knees don't wander out of line with your toes.

Do 20 reps with enough tension to make you feel the burn about halfway through.

More: 8 Moves to Sculpt and Tone Your Legs

Banded Push-ups

Start in push-up position with the band across your back and underneath both hands. There should be enough tension so that you still feel some resistance at the bottom of your push-up.

Lower down slowly until your chest is only a few inches from the ground, then steadily push your body up until your arms are fully extended. Hold for a second before repeating.

Do as many reps as you can. Try to end on a multiple of 10.

Rotate through these resistance band exercises three times, adjusting the resistance to make them as challenging as possible while still allowing yourself to get the reps in.

More: Slim Down and Tone Up with This 20-Minute Workout

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About the Author

Scott Yorko

Scott Yorko is a freelance journalist covering all things adventurous. When he's not writing you can find him riding his motorcycle across country with a beagle strapped to his chest, or tweeting here.
Scott Yorko is a freelance journalist covering all things adventurous. When he's not writing you can find him riding his motorcycle across country with a beagle strapped to his chest, or tweeting here.

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