8 Resistance Band Exercises for a Full Body Workout


By: , SparkPeople Blogger
  :  60 comments   :  82,064 Views

Full body resistance band workouts are great for when you are short on time and going to the gym is not an option. They provide an excellent alternative for a full range of exercises when you do not have access to free weights or other exercise equipment.

Shoulders and Back

Lat Raise Combo

Chest Press

Chest Press with Band


The Thinker


Double Triceps Extension


Leg Extensions


Prone Hamstring Curls

Inner Thighs

Inner Thigh Stretch with Band

Outer Thighs

Tube Walk

Want more resistance band exercises? Be sure to try Coach Nicole's workout!

Do you workout with resistance bands, if not, would this be an option for you?

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  • 60
    Great work out. - 12/18/2017   6:26:57 AM
  • 59
    These are great exercises. - 9/6/2017   12:47:13 AM
  • 58
    Now I know what to do with the bands I've never used - 4/16/2017   8:34:23 AM
  • 57
    At least one of the links to the exercise needs to be fixed. - 5/16/2016   10:41:27 AM
  • 56
    I just got a set for Christmas I can't WAIT to use them and now that I have this guide I feel more informed and confident I will be doing it RIGHT - 12/27/2010   2:37:33 PM
  • 55
    I have resistance bands from PT and only knew a few exercises - pertaining to the PT. It is nice to have a full workout program now. I look forward to starting the exercises. Thanks - 12/12/2010   1:28:17 PM
  • 54
    the plan is to buy then try, the bands look alot easier then the weights - 10/29/2010   9:07:28 AM
  • 53
    I love using resistance bands. They are easier to pack for trips then weights and I feel that the benefits are the same. - 10/28/2010   2:22:48 PM
  • 52
    Resistance tubing led me to SparkPeople! I found a set at a thrift store for 99 cents each, & couldn't pass them up despite no clear idea of what to do with 'em. A search for exercises is how I found this site a couple of months ago. Love it & the bands. I use them for strength training a couple of times a week on days I don't walk. - 10/24/2010   4:00:52 AM
  • 51
    I've been wanting to add bands to my exercise but have been kind of afraid. I feel so much better about it now. - 10/6/2010   10:28:11 PM
  • 50
    I have a Easy Shaper sold by Tony Little. It's a one pound pole with 2 resistance bands attached. I use it each time I do strength training (3 days a week). Boy do they work. I love using them. It was one of the best investments I have made. - 9/29/2010   1:43:35 PM
  • 49
    Never tried them, but it sounds interesting and I might now. - 9/23/2010   1:30:31 PM
  • 48
    Thanks for the article! I have several resistance bands and I only knew a few exercises. This article gave me enough to keep me going all week. Yea - 9/22/2010   1:53:31 PM
    I do have Resistance Bands but it has been quite a while since I have used them. Hopefully this article will motivate me to start using them again. - 9/16/2010   10:46:40 AM
  • 46
    This article is great, I've been looking for stretch band workouts so i can incorporate them to my workout. My boyfriend gave me as a present the 3 latex stretch band box from danskin and i didnt know how to use them and really wanted to. But now i can try them :) Does anyone know how to incorporate them in walking? - 9/14/2010   1:26:50 AM
  • 45
    Yes, I use resistance bands and I use Coach Nicole's workouts. They really are a good source of strength exercise without the weights. - 9/9/2010   6:00:56 PM
    I have resistance bands and enjoy working out with them. The site is helpful in finding exercises that will work for us baby boomers. - 9/2/2010   5:02:56 AM
  • 43
    I have a set of resistance bands. I like using them. they are a great way to mix up my strength routine. - 8/19/2010   10:25:10 AM
  • CHUNK40
    I have been using resistance bands for years, especially when I don't make it to the gym for my weight training. - 8/16/2010   9:29:10 AM
  • 41
    I love my bands! I work out with them more than anything else....well, except for walking! - 8/12/2010   11:09:51 PM
  • 40
    I am so glad I found this blog! I am looking for a great way to incorporate my bands! - 8/12/2010   8:41:56 PM
  • 39
    I use the bands 3 x weekly. Since I travel a lot, I want something light, yet powerful... resistance bands fit the bill! - 8/12/2010   4:54:01 PM
  • 38
    Two months ago, I started doing Chalean Extreme and early on, I switched from weights to resistance bands because I could take them anywhere with me. I bought a set of ten resistance bands of strengths going from 5 lb to 50 lb. and I rarely use the 5 lb band any more, except for the burn circuits that came with the video set. I love the bands and am now using the 25 lb band for some of the lower body exercises. You do need to inspect them on a regular basis for any weakening or tears and replace them accordingly or you can have them break on you. - 8/12/2010   2:09:40 PM
  • MARYLQ11
    Their great for when your traveling. - 8/12/2010   1:33:29 PM
    I use both types of resistant bands to mix up my home work out. I prefer the plan band without the handles because I have better control on the resistance and it is easy to throw in an overnight bag too for a quick workout away from home. I am going to try these exercises too. Thanks - 8/12/2010   12:31:15 PM
    The only one I have is made of laytex and I am unable to use it because I am severly allergic to laytex... I need to find some I can use and give these exercises a try :) - 8/12/2010   12:22:02 PM
  • 34
    My husband is in physical therapy for back surgery recovery and brought some bands home- I think I will borrow them and give this a try.
    - 8/12/2010   11:52:15 AM
  • 33
    Frankly I am fearful of bands I actually had one break with painful consequences. It was one I attached to a doorknob, I bought it to help the boys strengthen their legs, I was glad it was me that was hurt-not them - 8/12/2010   11:37:24 AM
  • 32
    I use them in classes at the gym - and when I travel. - 8/12/2010   10:28:37 AM
  • 31
    My children do the P90X work out and that has options for the RBs. They work well. - 8/12/2010   9:21:45 AM
  • 30
    I use resistance bands frequently and love the variety of exercises they provide. - 8/12/2010   9:13:59 AM
  • 29
    This is a good routine to do when travelling since the resistance bands are easy to pack. - 8/12/2010   8:51:56 AM
  • 28
    I love resistance band workouts! I do those once a week - 8/12/2010   8:34:36 AM
  • 27
    When I first started my fitness journey, the workout I chose to use came with resistance bands so that's what I used. I was impressed with my results so yes, I do use them. I also have free weights so I use them too. Nice variety when I get bored :) - 8/12/2010   8:29:35 AM
    Reminds me of the old George Gershwin tune, "Strike Up the Bands." - 8/12/2010   7:52:14 AM
    love, love. love bands, I use mine almost everyday. - 8/12/2010   7:26:58 AM
  • 24
    My husband and I love the fitness bands! Such a wide range of motion, less stress and jerking on the joints....Just so many advantages! Love em! XO MaryAnn - 8/12/2010   7:23:33 AM
    am buying my bands soon!!! - 8/12/2010   6:48:23 AM
  • 22
    I think I will try this thank you - 8/12/2010   5:08:52 AM
  • 21
    I haven't thought of pursuing this before - think I'll give it a go :-) - 8/12/2010   3:44:44 AM
    I will definitely give these exercises a try!! - 8/12/2010   3:28:22 AM
  • 19
    Great timing (for me) with this blog!!! I have been trying to incorporate my bands into my workouts. Thank you. - 8/11/2010   11:52:45 PM
  • 18
    I have used exercise bands that were attached to another piece of exercise equiptment but I am planning to get a set plain exercise bands to try out different exercises. - 8/11/2010   11:32:11 PM
  • 17
    I am going to have to dig out those bands I have. - 8/11/2010   11:28:42 PM
  • 16
    I also have a set a bands, this blog has now inspired me to try some of the exercises - 8/11/2010   9:53:12 PM
  • 15
    I have some at home, but I really don't even use them. I do, however, enjoy (if that's the right word!) using them. I use them all the time at the gym that I belong to. - 8/11/2010   9:13:23 PM
    I have tubes and bands, I am definetely going to try these tonight! It would be great to have these in one workout that could be printed, then I could take it with me anywhere I go! - 8/11/2010   6:23:31 PM
    I have tubes not bands but they are the same to me. I use them when I exercise. - 8/11/2010   5:15:20 PM
    Yes, I have some but haven't used them yet. But after seeing these exercises I think it would be worth my while since I no longer have access to a bench or gym. - 8/11/2010   5:11:15 PM
  • 11
    Have resistance bands, but have resisted using them. LOL This gives me some exercises to try. Thanks! - 8/11/2010   4:42:02 PM

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