What if you could stick just about anything to your back and maybe even your hands? What if you could attach a resistance band to it and you could use that to work your muscles? What if you could use a ton of different exercises to work your body and you could use a resistance band at the same time?

The resistance band has become a staple in the fitness world as a way to get a full body workout all while being able to avoid using weights. The band is easy to use, and the workouts are easy to follow. And, since the band works the entire body, you can get a full body workout without having to spend hours in the gym.

Resistance bands are an incredibly useful piece of exercise equipment. Not only can they be used to strengthen and tone different muscle groups, but they are also cheap and portable. They can be used at home, in the office or even during a commute. For those reasons, resistance band workouts are a great way to get some exercise and pick up a few tips for health and fitness at the same time.

If you miss the gym and want to stay consistent in your workouts. I have beginner and advanced band workouts you can try. I’ve also added progressions and replacement exercises so you can use this workout as often as you like. Here’s an example of a workout I could create for one of my online coaching clients. If they had to train at home or while traveling, with limited access to equipment.


They are very similar to resistance training, work multiple muscle groups and allow you to increase your heart rate. You can also increase the difficulty or intensity of the weight-bearing exercises you already do. You can also use the bands to adjust exercises that are too difficult or uncomfortable in case of injury. In addition, the resistance bands are easy to take on trips, use outdoors or at home. They are also a cheap alternative to free weights if you want to set up a home gym. The two most commonly used resistance bands are the short loop and the long loop. You can also buy them with handles or use them as an alternative to the bungee cord.


Before you start practicing, I want to stress a few important points.

1 – Progressive overloading

Without it, it’s almost impossible to get stronger or build muscle. To get stronger, build or maintain muscle, the stimulus needs to be greater than what you are used to. If you keep doing the same thing over and over, nothing will change. There are two ways to use this resistance band workout:

  • Do more reps in each workout. If you do eight reps on Monday. Try to get at least one more next time.
  • Take it easy. Try kneeling for 4 seconds, 5 seconds or even longer when doing push-ups or other exercises. This will increase the complexity.

2 – Good form

Each exercise was accompanied by a video demonstration. Focus on the full range of motion for each exercise. No partial or incomplete repetition unless otherwise indicated. If you cannot perform the full range of motion, you should modify the exercise, work on your mobility to perform the exercise, or try the exercise without the band (if possible). Move your body and ligaments at a safe pace. Lowering the body or band usually takes 2-3 seconds. For example, if you’re doing push-ups, get to the floor within 2 or 3 seconds. Or take 2-3 seconds to pull the band up after you pull the elastic.

3 – Peace and quiet and recreation

The goal of exercise is not always to burn as many calories as possible. Its purpose is to make you stronger and build lean muscle. With this diet you can lose fat.

  • Good quality of sleep
  • In fact, resting on days of complete rest or exercise
  • Practice techniques to reduce stress


Training will follow the following format.

  • Lower body movement
  • Upper body press movement
  • Lower body movement
  • external movement of the upper part of the body
  • Basic exercises
  • Cardiovascular exercises (optional)

Perform 8 to 20 repetitions of each exercise for 2 to 5 rounds during this workout. Rest as needed after each exercise and after each set. If you can press your chest 8 times on Monday with a resistance band. Try to do more in your next workout. Possibility to increase to 20. You can do this workout 3-4 days a week for as long as you want. If you reach the upper limit of your reps range or feel like it’s too easy, continue with an advanced workout below. Or try replacing the exercises with more difficult ones.

gluteal bridge with resistance band, 8-20 repetitions


Chest, 8-20 reps


Rubber squat, 8-20 reps


upright rowing with a resistance band, 8-20 reps


Plank with arms extended, 20-45 seconds


Toe jumps, 8 to 20 repetitions


Training will follow the following format.

  • Lower body movement
  • Upper body press movement
  • Lower body movement
  • external movement of the upper part of the body
  • Basic exercises
  • Cardiovascular exercises (optional)

Perform 10-30 reps of each exercise for 3-5 rounds during this workout. Rest 10-20 seconds after each exercise and one minute after each set. To increase the complexity of this workout, try to focus on the rhythm. For example, try falling for 5 seconds during the Bulgarian squat….. Fire at will!

Thigh rest with resistance band, 10-30 repetitions


Pull-ups on elastic, 10-30 repetitions


Bulgarian Band Squat, 10-30 reps per leg


Chest press (or bench press), 10-30 reps


Star squats, 10-30 reps


Climbing, 30-60 seconds


Below are some other band exercises you can add to these workouts for variety. I put the initials (LB) for lower body, (UBP) for upper body press, and (UBPLL) for upper body pull. You can replace them with similar exercises in your routine. Remember, you don’t have to dedicate your entire workout to resistance bands. Instead of doing squats with a resistance band, you can do regular squats. Instead of doing push-ups on a rubber band, you can do normal push-ups. This is a full body workout that combines bodyweight and band exercises. Perform 8 to 20 repetitions of each exercise for 3 to 5 sets. Choose exercises that challenge you, but that you can also perform with good form in the right reps.


Yes. You can continue to work on basic exercises like squats, presses, rows and hip raises. This increases the complexity due to the strength of the tapes. This is a great way to add progressive overload for those training with a beginner strength training plan. They also don’t take up much space, which is ideal if you prefer to train at home. You can also travel with them or use them for outdoor workouts.


There are 3 main types of rubber bands, which I will discuss in a moment. They can all be used for similar but different exercises. Long belts with buckles word-image-2277 They look like giant rubber bands with varying degrees of strength, usually indicated by the color and thickness of the band. They are great for general strength training and help with pull-ups. You can use them for most exercises at home or at the gym. Take it here. Tubular resistance bands with handles word-image-2278 These resistance bands have handles that allow you to easily perform exercises such as rows, chest presses, overhead presses and twists. They are perfect for travel. If you need ties to pull on, these sneakers won’t do. Here you can get a rubber band with handles. Mini belt loops word-image-2279 These bands are ideal for lower body exercises. Especially the buttocks workout. Surprisingly, you can also do upper body exercises if you are creative. They are available in fabric, latex and synthetic rubber. You can buy mini hinges here.


The frequency of training is determined by many different factors, such as. B. Age, training duration, intensity, sleep and stress. Because resistance bands are often less stressful and require less effort, you can train with them more often. In my opinion, it is in your best interest to treat your band training like any other workout. 3-4 days a week is usually enough for most people, their schedule and lifestyle.


Instagram models certainly want us to believe that now, don’t they? Muscle growth is the result of progressive overload training and a caloric surplus diet (more calories than needed). You don’t have to train with bands to grow your butt, but they can help you activate your glutes. Exercises like various squats, deadlifts, lunges and hip thrusts are all you need to grow your glutes. With or without ribbon training. For a detailed look at effective butt exercises, Jeff Nippard has a great video.


Basically the same answer as above. I don’t want to beat a dead horse, but gradual overload and excess calories over an extended period of time is necessary.


I hate putting things in such a box. If you regularly train with bands instead of weights, then yes, they are better for you. Otherwise, it is best to train with weights. Resistance bands can be stimulating enough for beginners or people who haven’t exercised in a long time (3) to build strength. But most people quickly tire of a rubber band and need to find another way to use progressive overload in their workouts. For more information, check out our guide on starting strength training.


word-image-2280 Yes and no. To become well toned, you need to reduce your body fat to a level where you can see muscle. The breakdown of body fat occurs by creating an energy deficit (caloric deficit). Or you eat fewer calories than your body needs over a long period of time. My personal philosophy is that training should build muscle and make you stronger. Diet for fat loss or weight maintenance. If your goal is to lose body fat, here are some simple principles you can apply when performing resistance band workouts. I send this extract to my online coaching clients.

There is room for all types of food in your diet.

Super clean and not so clean. I can see your pizza. It’s important to just understand that calories play a role in this. If your goal is to lose fat and weight, any diet can help, as long as it allows you to create a caloric deficit. A caloric deficit occurs when you eat fewer calories than your body needs over an extended period of time. If you do this regularly, you will lose fat and weight. word-image-2281 This can be achieved by creating a small deficit over a long period of time. Some days you are under the calories and some days you are over. word-image-2282 You can do this by weighing portions of food and keeping track of calories in an app like MyFitnesPal. Or you’re on a certain diet, like. B. Keto, Paleo, intermittent fasting, or vegan, and omitting entire food groups (or macronutrients such as carbohydrates or animal protein) to achieve this. word-image-2283 This can be achieved by improving diet quality, eating fewer high-calorie foods and manually controlling portion sizes. As you can see, there are many ways (and more) to do this one thing. Ultimately, it may turn out that a combination of approaches works well, or that it is best to use different approaches at different times, depending on your goals and needs. The key to all of this is to find a way that works for you in a sustainable way.

What it does NOT mean.

This does NOT mean that calories are the only thing that matter.

  • Food quality remains important
  • Sleep has a meaning.
  • Stress management makes a difference
  • Practice questions
  • Your relationship with food is important
  • It is important to teach healthy habits and skills
  • Many things are important and play a role in fat loss or gain.

It is important not only for that. You make a difference in life. But in the grand scheme of things, it’s the calories that matter most when it comes to losing fat. The elements listed above can make this task easier or harder.

Want more simple fitness, mindful eating and practical life tips?

Read more



1 – Performance is not all or nothing. Good or bad.

For some, it’s either 100% support and eat super clean, or 100% give up and #yolo. I don’t know how we came up with such ridiculous nutrition standards, but we did it. The pizzas, cookies and wine are incredible and hard to resist. As you progress with your diet, you’ll find that you feel better, have fewer cravings, or that it just doesn’t make sense to eat them anymore. But until then, show some compassion for yourself and treat yourself. Start where you are and work your way up. You may be at ground zero now. I’m just trying to understand what’s going on. Raising the level to 10% is no mean feat. You can build that momentum. Currently, I eat healthy 50% of the time. Cool, getting 60% is a win, you can go from there. 75% ? It’s incredible! You can take it up to 80%.

2 – Uniform nutrition and method 1-2-3

You may not have to do this forever. But think about it until you make steady progress. Many people struggle with their diet because they don’t know what to do. Or they don’t think about it until it’s too late and they start to starve. So they return to comfort, to what is familiar and to old habits. This can be remedied by eating the same meals over the course of the week and adjusting them each week. This makes planning and preparation much easier. It also allows you to make one less decision each week. I love the 1-2-3 method of eating. They eat the same breakfast all week. Alternate between 2 different lunches and 3 dinners, one of which should be a shared meal. For example:

  • Breakfast: Protein powder in oatmeal with almond butter and fruit.
  • Lunch: Chicken salad with olive oil and apple or turkey with mixed vegetables and rice
  • Dinner: Burgers in a bowl with lettuce and sweet potatoes, or salmon with asparagus and rice, or dinner at a sushi restaurant.

If you eat regularly, you can also better estimate how much you can eat in a week. This way it’s easier to adjust the portions as you progress. I know what you’re thinking: I can’t eat the same thing every day. If you’ve studied this diet closely, you probably already have.

3 – Meal planning and preparation twice a week

Every two days is good. Whatever suits you and your schedule. Why twice? To keep things fresh and give yourself a chance to change things if you want to. First of all, you just need to plan and prepare. Unlike what you see on Instagram, most dishes don’t look like that in reality. Buy frozen vegetables to save cooking time. Use fruit as a carbohydrate source instead of sweet potatoes, which you would have to cook. Grilled chicken and pre-cooked egg whites can be helpful if you are short on time.

4 – Identify red light products

We all have them. A few products that have attracted us all for one reason or another. It’s too hard to resist. Maybe they’re pretty, maybe they taste too good. Sometimes they bring back pleasant memories or evoke a certain feeling or mood that you are looking for. Sometimes they even seem to solve the problem. Awareness of these products is a very powerful thing. But you don’t have to avoid them altogether. It may be better to avoid them, or at least make them harder to access.

  • Don’t keep them in the house.
  • If they are in the house, make them harder to reach and out of sight.
  • If you really need something like this, buy the best version. Don’t settle for a doughnut. Find the best donut in your area and go get it.
  • Make eating these foods a fun, social activity or special occasion.
  • Eat them slowly, enjoy them, and move on.

5 – What constitutes a good diet.

It’s up to you. What does a good diet look like to you? Not perfect, but sufficient. The ones you’re proud of, mostly? Instead of thinking about your meals as good or bad. Healthy or unhealthy. In the carriage or out of the carriage. Try to do it.

  • This meal enhances my performance.
  • My food makes me healthier.
  • This meal helps me eat slowly and feel full longer.
  • I like to eat, but I avoid foods I don’t like.
  • This food is enough to sustain me, but not so much that it slows me down.
  • Et cetera.

Well, that was pretty epic for an article about resistance bands, wasn’t it? On you. Photo by Kelly Sikkema on Unsplash Photo: Louis Hansel @shotsoflouis on Unsplash Photo of resistance bands: Expert opinionsA resistance band is a handy tool for working out. If you also use it for stretching out your muscles, it’s even more useful. But a band can be used for more than just a workout.. Read more about full body resistance band workout for beginners and let us know what you think.

Frequently Asked Questions

Can you do a full body workout with resistance bands?

There’s no denying the benefits of resistance training for your body and overall health. This type of exercise not only tones and strengthens muscle groups, but can also improve bone density, lower your risk of chronic disease, improve thyroid function and even boost your metabolic rate. But while there’s no denying that resistance training is beneficial, there are also plenty of myths and misconceptions floating around out there. Here are a few that we want to clear up. Being active is important, but most of us can’t do as much as we want. Enter resistance bands. These elastic bands provide a great way to exercise your entire body, even if you can’t do it with your own bodyweight. Resistance bands can be used for cardio, core, and muscle strengthening.

Can you get ripped from just resistance bands?

For anyone looking to lose weight, getting in shape is essential (if you’re going to be working out at all). One easy way to do that is using resistance bands, such as the ones available on Amazon. Resistance bands are not only a fun way to work out, they can also help people lose weight, tone muscles, improve flexibility and more. But the amount of resistance you can apply is limited to the amount of weight you can hold in your hands. If you want to get much stronger with them, you’ll need to add weights or use larger bands.

What are the best resistance bands for beginners?

There are so many different types of resistance bands out there to choose from, and it can be difficult to find the right one. This article will focus on the types that are most recommended by experts and fitness trainers, and some of the best models available. Resistance bands are fun to use. With a few basic exercises, you can do a whole-body workout that will help you build strength and stamina. Also, they are inexpensive and you can buy them at any local sporting goods store.

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