Resistance Bands Exercises For A Full Body Workout

Vive la résistance!

Resistance bands are one of my favorite pieces of multi-functional workout equipment. Sure, body-weight workouts are great when you’re on the go and don’t have access to a gym. But by adding in some resistance bands you can take your gym-less workouts to another level.

The variety of movements you can do with resistance bands is almost limitless. They allow you to work every muscle group – abs, arms, back, legs, shoulders, chest – and from pretty much any angle. Further, the varying ‘weights’ of the bands, including stacking them together, allow you to find the perfect amount of resistance for your body. Whether you are just getting started or are into advanced strength training, resistance bands are a great way to ensure you never stop moving.

Today I’m going to show a full body workout that includes 11 different resistance bands exercises. So get hydrated, grab your bands, and let’s get to it!

**Chance to win FREE Resistance Bands!**
We are giving away a FREE box of Multi-Function Resistance Bands sponsored by @online_supplymart on our Instagram account @kaldzar. The giveaway starts today, February 17th 2021, and the winner will be chosen on Friday, February 19th. Don’t miss out!

POINTERS:

  • ALWAYS KEEP THE CORE ENGAGED WHEN WORKING WITH UNSTABLE EXTERNAL RESISTANCE.
  • PLAY WITH THE SPEED OF EACH REP TO MANIPULATE ‘TIME UNDER PRESSURE’ AND ALL THE GAINS THAT COME WITH IT.
  • INCREASE RESISTANCE AND SPEED FOR EXPLOSIVE POWER AND STRENGTH GAINS.
  • PICK A CHALLENGING RESISTANCE AND INCREASE REPS FOR ENDURANCE GAINS.
  • INCREASE RESISTANCE AND CREATE A HIGH INTENSITY CIRCUIT FOR WEIGHT-LOSS GAINS.

FULL BODY WORKOUT
25-30 Reps Each

30 Seconds Rest Between Movements

MOVEMENT 1
Squat to Overhead Press

MOVEMENT 2
Oblique Twist (both sides!)

MOVEMENT 3
Lateral Raise

MOVEMENT 4
Alternate Lat Pull Down

MOVEMENT 4
Alternate Lat Pull Down

MOVEMENT 5
Lat Pull Down

MOVEMENT 6
Chest Fly

MOVEMENT 7
Reverse Fly

MOVEMENT 8
Bicep Curl

MOVEMENT 9
Tricep Press

MOVEMENT 10
Alternating Donkey Kick

MOVEMENT 11
Alternating Glute Extension

Rest Time Between Sets: 30 seconds
To understand more about rest timings, read our post on rest intervals.


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Hana Zarour

Founder
Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

I get most excited when working on projects and challenges that stimulate growth and thinking.


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