Full Body Resistance Band Workout: Best Full-body Exercises, Get Your Free Fitness Training App

Easy at Home Workouts

  • beginner level

Looking for a full body resistance band workout? Find the best full-body exercises here - get your free fitness training app. Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday). For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome. To get you started with resistance band workouts, we've created a total-body workout plan that will strengthen your core, tighten your glutes, and define your arms. This is a workout that you can do in a small space in your home or hotel room whenever you want, and it can be adjusted to fit any fitness level. And all you need is a resistance band. Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack. If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional. Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Day 1

This daily workout contains 9 exercises, you'll be doing the following exercises:

Swiss Ball Crunch
Sets: 4 Reps: 12

Seated Resistance Band Row
Sets: 4 Reps: 12

Standing Speed Band Press With Alternating Arms
Sets: 4 Reps: 12

Standing Band Front Raise
Sets: 4 Reps: 12

Resistance Band Overhead Tricep Extension, Tricep Curls
Sets: 4 Reps: 12

Wall Squats With Ball
Sets: 4 Reps: 12

Stability Ball Hip Thrust
Sets: 4 Reps: 12

Single Leg Balance Reach Opposite Side
Sets: 4 Reps: 12

Four Point Abdominal Drawing in Maneuver
Sets: 4 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 9 exercises, you'll be doing the following exercises:

Swiss Ball Crunch
Sets: 4 Reps: 12

Seated Resistance Band Row
Sets: 4 Reps: 12

Standing Speed Band Press With Alternating Arms
Sets: 4 Reps: 12

Standing Band Front Raise
Sets: 4 Reps: 12

Resistance Band Overhead Tricep Extension, Tricep Curls
Sets: 4 Reps: 12

Wall Squats With Ball
Sets: 4 Reps: 12

Stability Ball Hip Thrust
Sets: 4 Reps: 12

Single Leg Balance Reach Opposite Side
Sets: 4 Reps: 12

Four Point Abdominal Drawing in Maneuver
Sets: 4 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 9 exercises, you'll be doing the following exercises:

Swiss Ball Crunch
Sets: 4 Reps: 12

Seated Resistance Band Row
Sets: 4 Reps: 12

Standing Speed Band Press With Alternating Arms
Sets: 4 Reps: 12

Standing Band Front Raise
Sets: 4 Reps: 12

Resistance Band Overhead Tricep Extension, Tricep Curls
Sets: 4 Reps: 12

Wall Squats With Ball
Sets: 4 Reps: 12

Stability Ball Hip Thrust
Sets: 4 Reps: 12

Single Leg Balance Reach Opposite Side
Sets: 4 Reps: 12

Four Point Abdominal Drawing in Maneuver
Sets: 4 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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