I love using resistance bands because they offer unmatched versatility for any type of exercise. They’re perfect for strength training, isometrics, plyometrics, explosive power development, and even cardio conditioning.

With just a few bands, you can target every muscle group and customize your workout intensity. Plus, their portability is a game-changer—I can take them anywhere, from the airport to the park, making it easy to stay consistent with my fitness routine.

I typically use and have a light, medium, and heavy band, focusing on the lighter ones for upper body work and the medium to heavy ones for lower body exercises.

Resistance bands have become an essential part of my fitness toolkit.

Resistance Band Workout

Warm-Up:

• 5-10 minutes jogging, jumping jacks, jumping rope, etc.
• Dynamic stretches incorporating the resistance band, like arm circles, lateral band walks, or banded torso twists.

Banded Deadlifts: 3 sets of 8-10 reps

• Stand on the band, holding ends with an overhand grip.
• Hinge from the hips. Keep your back flat, and lift the band by extending your hips and knees.

Banded Rows: 3 sets of 8-10 reps per side. Or alternate rowing.

• Sit on the floor with your legs extended, the band wrapped around your feet, and ends in your hands.
• Hinge from the hips, keeping your back flat, and hold that position.
• Pull the band towards your back and squeeze your shoulder blades.
• Release to arms extended and repeat.

Banded Squats: 3 sets of 8-10 reps

• Stand on the band with your feet holding the ends by your shoulders.
• Squat down and back up to the standing position.

Banded Overhead Press: 3 sets of 8-10 reps

• Stand on the band with your feet holding the ends by your shoulders.
• Press the band straight overhead, extending your arms fully.

Banded Lunges: 3 sets of 8-10 reps

• Secure the band around a heavy anchor point.
• Put a medium to heavy resistance band around your hips.
• Move forward so you feel the resistance band pull you back.
• Now, alternate lunging left to right.

Banded Push-Ups: 3 sets 8-10 reps

• Wrap the band around your upper back. Hold the ends in each hand.
• Move into a push-up position.
• Perform push-ups, ensuring the band provides resistance throughout the movement.

Banded Chest Press (Standing): 3 sets of 8-10 reps

• Wrap the band around your upper back, and hold ends in each hand with elbows bent by your sides.
• Press your arms forward, extending them fully.

Banded Russian Twists: 3 sets of 8-10 reps

• Sit on the floor. Bend your knees up. Wrap the band around the bottoms of your feet, holding the ends.
• Rotate your torso to each side, touching the band to the floor.

Banded Standing Planks: Hold for 20 seconds

• Secure the band under your feet.
• Hold the band in the front position in front of your chest.
• Squeeze your glutes and lean forward slightly.
• Bam! Hold that position for 20 seconds. Make sure you feel the tension quickly.

Banded Bicep Curls: 3 sets 8-10 reps

• Stand on the resistance band with your feet.
• Hold the ends of the band in each hand, palms facing up.
• Keep your elbows tucked by your sides and wrists straight.
• Curl the band up towards your shoulders, bending your elbows.
• Keep your upper arms stationary and squeeze your biceps at the top of the curl.
• Lower the band back down to the starting position, resisting the band’s pull.

Banded Tricep Extensions: 3 sets 8-10 reps

• Anchor the resistance band overhead (e.g., to a door anchor or sturdy object).
• Stand facing away or towards the anchor point, holding the band with both hands.
• Keep your elbows bent and tucked close to your head, palms facing down.
• Extend your arms downward, straightening your elbows until your arms are fully extended.
• Squeeze your triceps at the bottom.
• Slowly return to the starting position, resisting the band’s pull.
• Repeat for the desired number of repetitions.

Resistance Band Circuit Strength Training Program

Circuit 1 – 3 sets 10 reps each exercise

• Deadlift
• Bent Over Row
• Standing Chest Press

Circuit 2 – 3 sets 10 reps each exercise

• Squat
• Shoulder Presses
• Bicep Curls

Circuit 3 – 3 sets 10 reps each exercise

• Lunges
• Plank
• Russian Twists

Sample Resistance Band Strength and Conditioning Program

Perform each exercise for 15 seconds using a medium resistance band. Rest minimally between exercises for 10 seconds max. Rest 1 minute after the circuit and repeat 5 times.

• Split Lunges- Fast
• Jumping Jacks
• Swings
• Squat Press

Cool-Down: Static stretches, holding each for 20-30 seconds, focusing on major muscle groups worked.

Frequency: Perform this routine 2-3 times weekly, allowing for rest and recovery between sessions.

Progression: Gradually increase the resistance of the band as you get stronger. You can also modify exercises to make them more or less challenging.

Key Points

• Band Choice: Choose a resistance band that provides an adequate challenge while maintaining good form. Start with a lighter band and progress as needed.
• Anchor Points: Find sturdy objects to anchor your bands, or use a door anchor.
• Safety: Be aware and conscious of your surroundings and avoid snapping the band toward your face or others.

Benefits of Resistance Band Training

• Portable: Ideal for home workouts, outdoors, or travel. Take them on your run and find a place to stop and incorporate training into your run.
• Versatile: Allows for a wide variety of exercises and variations.
• Joint-Friendly: Offers low-impact resistance, reducing stress on joints.
• Scalable: Suitable for beginners to advanced fitness levels by adjusting band resistance.

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Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.