Full Body Resistance Band Workout

Get a full body workout with these 5 resistance band exercises. They will help to strengthen and tone your muscles and are suitable for all fitness levels. The key is to use a band that challenges you, but allows you to maintain proper form. Resistance bands are a great piece of kit; cost effective, versatile, and can be used anywhere.

For exercises 2-4, if you don’t have mini bands then you can use a long resistance band and tie it around the required part of your body to perform the exercise.

Beforehand ensure you warm up for at least 5 minutes and then stretch after the workout.

Circuit: Do 3 rounds of the exercises below

1. Resistance Band Seated Row: 12-15 reps

2. Mini Band Lateral Shuffle: 10-15 steps each way

3. Mini Band Push Up: 8-12 reps (or as many as possible with good form)

4. Mini Band Glute Bridge: 12-15 reps

5. Band Pull Apart: 12-15 reps

Note: Please stop if you feel pain doing any of the exercises.

Seated Row

1. Resistance Band Seated Row: 12-15 reps

Wrap the band around your feet and sit in an upright position with your core engaged. If needed, bend your knees slightly to achieve the upright posture.

Start with your arms straight and tension on the band. Row the band to the sides of your torso using your back muscles (think about squeezing your shoulder blades together).

Keep your torso still throughout the exercise and elbows close to your body.

Pause and then reverse the motion keeping tension on the band.

Technique tip: Press your chest out and keep your shoulders down (do not let them hunch up, as you pull the band towards you).

Mini Band Lateral Walk

2. Mini Band Lateral Shuffle: 10-15 steps each way

Place the band just above your ankles. Push your hips back with a small bend in your knees.

Take controlled sideways steps keeping tension on the band at all times. Ensure your knees stay in line with feet throughout the exercise.

Keep your torso still as you move - you want to avoid swaying or rotating the upper body. Keep looking ahead with your chest up.

If you have space, do the prescribed number of steps each way. If you're using a smaller space take a number of steps one way, then repeat the other way, continuing in this manner until you have completed all reps.

Technique tip: Focus on picking up your feet as you move, rather than dragging them. You should feel your glutes working.

3. Mini Band Press Ups: 8-12 reps or as many as possible with good form

Place the band around your forearms and set up in a press up position either on your knees or in a full plank position.

Lower to the floor keeping your body in a straight line so your hips, torso and head are in alignment. You will need to brace your abs.

Your elbows want to be around 30-50 degrees from your torso rather than at right angles. Imagine an arrow shape. The mini band will help you move your elbows into the correct position.

Aim to get your chest as close to the floor as possible whilst maintaining good technique. At the bottom press back up whilst breathing out.

Technique tip: Aim to keep your weight over your hands. As you lower, your chest should be between your hands, not your head.

Mini band Press Ups

4. Mini Band Glute Bridge: 12-15 reps

Position the mini band above your knees. Lie on your back with your feet on the floor under your knees. Do a pelvic tilt and pull your navel in towards your spine so your lower back is flat on the mat and your core is engaged.

Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Press into the band as you lift up.

Ensure your abs are engaged and you’re not overarching through your lower back. Keep your shoulders and arms relaxed during the exercise.

Hold the position for 2-3 seconds, squeezing your glutes. Slowly lower, then repeat.

Technique tip: Engaging our glutes can be hard initially if we’re not used to doing it, so work on establishing the mind-body connection. Close your eyes if you need to and really focus on contracting your glutes.

Glute Bridge

Band Pull Apart

5. Band Pull Apart: 12-15 reps

Hold the band straight out in front of you, with an underhand grip and hands slightly wider than shoulder width apart. Ensure there is tension on the band.

Move your hands out to the sides, with your arms straight (your elbows should be soft, not locked out) and parallel to the floor.

Keep the band at chest height throughout the exercise, in line with your sternum.

Return to the start position slowly. You should feel the back of your shoulders working.

Technique tip: As you pull the band apart keep your shoulders down. Focus on doing the exercise slowly and with control.