Jul 17, 2024

Resistance Band Full Body Workout

Have you ever done resistance band workouts? If your answer is no, it’s high time you checked them out. Aside from being affordable, versatile, and transportable, resistance bands are a great addition to every strength training.

They come in various lengths, sizes, and resistance levels (from highly stretchable to heavy-strength) and are perfect for home use or making the most of a small gym space. Resistance bands are great for targeting larger muscle groups and stabilizing smaller ones, and they can be used for a full body band workout.

According to some studies, resistance bands improve balance, flexibility, mobility, and gait over time, and some people use them as a tool for injury rehabilitation. They are perfect for working on glutes, legs, and arms.

In this article, we'll discuss some of the most effective resistance band exercises for building strength and endurance in your upper and lower body.

Overhead Pull Apart

Resistance Band Workouts

Stand with your feet hip-width apart and grab one end of the resistance band in each hand. If the band is too long, hold onto the middle part and let the ends dangle. Extend your arms chest high with palms down. Your hands should be about six inches apart.

Ensure the resistance band is taut enough to challenge you but not so tight that it can’t be stretched. When you are ready, pull the band apart by extending your arm to each side until you reach a “T” position. Make sure the arms are parallel to the ground. Return the arms to the initial position and repeat this exercise 10 times (or as many times as possible) for 30 seconds.

Overhead Press

Resistance band training can’t go without the overhead press exercise, which is excellent for your shoulders and arms. Start by standing with both feet over the center of the band, keeping your feet shoulder-width apart. Hold the straps or handles in both hands at shoulder height. Palms should be straight and touching your shoulders.

Fully extend your arms up and then lower them down to the starting position, controlling the movement. Repeat 8 to 10 times.

Bent Over Row

Everyone working on their back and arms should incorporate the bent over row exercise into their workout regimen. Start by placing your feet on the resistance band and keep them hip-distance apart.

As you bend your knees and tilt your torso forward, grab a handle in each hand and lift both of them to your armpits, keeping your elbows pointed backward. Squeeze your shoulder blades, keep your core engaged, and maintain a straight back while performing this exercise. Then, strengthen your arms and lower the band. Repeat 10 times.

Tricep Extensions

Resistance bands are also perfect for working on your triceps. There are several ways you can go about it, including single-arm and overhead tricep extensions. Make sure you tie a resistance band firmly to a secured object or, if you opted for a single-arm variation, stand with one foot on one handle/end of the band.

Turn your back to the object the band is tied to and hold the other end with an overhead grip. Position one foot in front of the other, look ahead, and tuck your elbows at the sides of your head.

Stand tall and extend both arms upward. Pause briefly, then return your arms to your head until the elbows are bent at 90 degrees. Repeat 10 to 15 times in two to three sets.

Standing Bicep Curl

This is an excellent workout with resistance bands for your biceps, where resistance itself is the weight. Place your feet over the middle of the band and keep them shoulder-distance apart. Put your arms down at your sides with your palms facing you and hold one handle in each hand. Slightly pull your abs in and bend your knees.

Bend one arm at the elbow, lift it toward your shoulder into a bicep curl, and release. You can do it with both arms simultaneously or one at a time. Either way, repeat this exercise 10 times per arm.

Deadlift

Place a resistance band on the floor and step on it with both feet. In the starting position, lean forward at your hips and slightly bend your knees. Keep your back flat, engage your core, and grip both ends of the resistance band. Lift the band to about shin height and then push through your heels while pulling the band until you stand up straight. Pause at the top, squeeze your glutes, and slowly return to the initial position. Perform two to three sets with 10 to 15 repetitions.

Deadlift

Deadlift is one of the best exercises for resistance bands, as it targets all the major muscle groups in the lower body, as well as the trapezius and the erector spinae. The constant resistance from the band creates tension from start to finish.

Place a resistance band on the floor and step on it with both feet. In the starting position, lean forward at your hips and slightly bend your knees. Keep your back flat, engage your core, and grip both ends of the resistance band. Lift the band to about shin height and then push through your heels while pulling the band until you stand up straight. Pause at the top, squeeze your glutes, and slowly return to the initial position. Perform two to three sets with 10 to 15 repetitions.

Front Squats

Squats are a fantastic exercise for building your glutes, quads, and hamstrings, and it can also be applied to workouts with resistance bands. Begin by standing evenly on each end of the band while spreading your legs a little wider than shoulder-distance apart.

Grab a handle in each hand and align your feet with your knees. Keep your hands close to your shoulders (around 90 degrees to the floor), push your hips back, and squat down. Keep your core constantly engaged and keep going down until your hips are parallel to the ground. Then, push through your heels and slowly return to the standing position. This is one rep, and you should complete 10 to 15.

Lateral Band Walk

Workouts with resistance bands

Place the resistance band just above your knees and around your thighs. Another variation is to place it around your ankles. Set your feet shoulder-width apart and lower down into a squat-like position to create tension on the band.

Press down through the heels, shift your weight to the left side, and start stepping sideways with your right leg. Move the left leg slightly in while making sure to keep the tension on the band. Continue for 10 steps (or as many as you want) in one direction and then head back the other way.

Try Inevifit Resistance Bands

When picking a resistance band, you must consider the weight that is appropriate for your current fitness level. Beginners start with extra light or lightweight bands, while experienced individuals can use medium, heavy, or extra heavy ones.

For your convenience, Inevifit has created a resistance band package with all the equipment in one place. You’ll get:

5 resistance bands
2 handles
2 ankle straps
1 door handle
1 door anchor

Resistance bands come in five different levels, from 5lb to 25lb (2.2kg–11.3kg). Made of premium rubber latex, they can withstand even the most strenuous exercise sessions. The handles are made of comfortable foam, allowing you to push your limits. Additionally, the bands can be used individually or in combination with up to 75 pounds of resistance.

Conclusion

It's not necessary to have a full gym at home to give your body a nice workout. Resistance bands are a great way to strengthen your muscles across your entire body and build them in a relaxed, space-saving manner. Since they come in different tensions, there is a level for everyone, from beginner to advanced. You can start with a low-impact one and gradually progress to the next level as you become stronger and more toned.