We all have those days where all we have time for is a quick workout. You know, the days where it almost seems like it’s not even worth it to break a sweat at all. But then we check in with ourselves and realize that doing something is always better than nothing. One of the best ways to get your exercise fix in quick is doing full body workouts with resistance bands.
You can do resistance bands workouts at home or in your office. It’s a great piece of equipment to bring with you when you travel so you can stay fit on vacation and work trips. Resistance bands are really cost effective and I love that they’re available in so many colours so you can match them to your workout gear!
No matter what level you’re at, whether you’re new to the fitness game or are a workout guru, band workouts are for anyone who’s looking to tone up and get stronger. Resistance bands workouts activate your muscles more than almost anything else out there, because you control the effort of the movement. Not only do the workouts strengthen your body, they also provide you with killer cardio.
And if you incorporate weight training with resistance bands, you’re going to see even more fitness success. You’ll be able to tighten your abs, tone your legs and butt and strengthen your upper body. Resistance bands weight training ensures your entire body is worked to its max!
Resistance bands come in a variety of sizes, lengths and strengths, from loop bands to resistance tubes with handles to long resistance bands. Choose whichever one suits your workouts best, or choose them all if you can’t decide on just one! You’ll also want to invest in a fitness mat since some of the exercises require you to be down on the floor.
Let’s get to it! Here’s a full body workout that you can do that uses resistance bands to tighten and tone!
1. Lunge with Bicep Curl
For this exercise, you’ll need a resistance tube with handles. With your right foot, step on the center of the band so it rests under the instep of your foot. Step your left foot about two steps behind you. Hold the band with an underhand grip in each of your hands. Pull up to perform a biceps curl while bending your knees into a lunge position. Do 15 to 20 reps and repeat on the other side.
2. Squat with Overhead Press
For this exercise, stand with your feet parallel, shoulder-width apart in the middle of the band. Hold the handles at shoulder height with palms facing forward and shoulders bent. Squat down while pressing your arms over your head. Make sure you resist the band as you return to standing position. Repeat 15 to 20 times.
3. Bent Over Back Bend Fly
Standing with your legs shoulder-width apart, secure the band beneath your feet. Tilt your body forward, grabbing both handles. Your palms should be facing each other with your arms extended in front of your knees. Keep your arms and back straight at all times. Crossing the band, pull the handles out and up on each side of your body, pause, and slowly bring them back to starting position. Repeat 15 to 20 times.
4. Glute Kick Back
For this exercise, you can use a long resistance band or a resistance tube with handles. Start in a table top position with your hands and knees on the floor. Wrap the band around the center of your right foot, holding the ends of the band down with your hands on the floor. Slowly extend your right leg out and back behind you, keeping your left knee and arms stable. Bring your right leg back to starting position, without putting your knee on the floor, and repeat 10 to 15 times. Switch to the other leg.
5. One Arm Overhead Tricep Extension
Step on the band to create your desired tension level. You’ll only need to use one handle, so you can leave the other one on the floor. Grab the handle with your right arm and raise it into the air. This is your starting position. Slowly lower it towards your head in a 90-degree angle. Push up to start position and repeat 10 to 15 times. Repeat on the other side.
6. Chest Flys
For this one, you’ll have to find a sturdy object you can loop your band around. Stand with your back to the object, the band will be coming from behind you. Grabbing a handle in each hand, step either foot out in front of you with your arms bent at chest level. Extend your arms forward, without locking your elbows. Slowly come back to start position and repeat 15 to 20 times.
7. Banded clamshell
The banded clamshell is amazing for your outer glutes, and inner and outer thighs. Wrap a loop band around your knees. Lay down on your left side, with your head propped up with your left arm. Your torso should be at a 90-degree angle with your thighs. Start with your knees together. Open and close your right leg, creating resistance with the band. Release and extend without bringing your knees all the way back together. Repeat 5 times on each side, for 3 reps.
Craving more? Here are some resistance band workout videos to get inspiration from!
8. Short Full-Body Workout w/ Resistance Bands by Natalie Jill Fitness
9. Booty Band Workout | Exercise Band Workout by Super Sister Fitness
10. Resistance Bands Arms & Abs Workout by The Live Fit Girl
There you go! These full body workouts with resistance bands will keep your body toned and tight! Whether you’re in your office, at home, or in a far away hotel room, bring your resistance band to get your workout on wherever you go!