6/10/2021 Full-body resistance band workout | The GoodLife Fitness Blog

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Cassandra Chin
June 08, 2021

Full-body resistance band workout

At home or in the gym
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If you're short on time or equipment, this is a great workout to incorporate into your
routine. All you need is a resistance band at your desired strength and width and a space
to move.

1.
BANDED SHUFFLES - 3 SETS OF 20 REPS
• Begin standing with your feet slightly wider than shoulder-width apart, knees bent
and a band looped around your ankles

• Step your left foot laterally to the left, followed by your right foot

• Maintain the tension in the band by keeping your feet hip-width apart with both feet
pointed forward during this entire movement

• Take four more steps to the left side before switching direction

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2.
FRONT PLANK WITH RESISTANCE BAND ROWS -
3 SETS OF 10-12 REPS
• Begin by attaching a resistance band to an anchor point such as the bottom of a
table or something solid that will not move

• Face the anchor point and hold the band in your right hand as you come into a high
plank position, keeping tension on the band

• Your left wrist should be directly underneath your left shoulder and your back
should be flat so that your spine is in a neutral position with your feet hip width apart

• With control, pull the band and drive your elbow back towards your ribs. The only
part of your body that should be moving is your right arm, avoid rotating your hips

• Hold the band for one second at your ribs, then return to the starting position for
one rep

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3.
BANDED ROWS - 3 SETS OF 15 REPS
• Loop an exercise band around something sturdy and grip each end firmly with both
hands, wrists facing inward

• Stand with your feet shoulder-width apart with your knees slightly bent

• Keep your back straight and your shoulder blades retracted

• Bend your arms and pull the band towards your midsection until your elbows form a
90-degree angle

• As you pull the band toward your midsection, twist your wrists outward pushing
your shoulder blades back and together

• Pause briefly before straightening your arms and releasing the band back to the
starting position for one rep

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4.
RESISTANCE aBAND
MOVEWALL CRAWLS
b FUEL - 3 SETS OF
c LIVE
10 REPS
• Standdfacing a wall with your toes an inch away from the wall and your feet
shoulder-width apart

• Loop a resistance band around your forearms, then bend your elbows to form a 90-
degree angle with your forearms and biceps

• Lean in and press your forearms against the wall shoulder-width apart, while
bracing your core to avoid rounding

• Keep your shoulder blades down as you slowly walk your forearms up the wall until
the band reaches eye level

• Return to the starting position for one rep

5.
BANDED RESTED PUSH-UPS - 3 SETS OF 10 REPS
• Begin lying on the floor face down, hands planted directly under your armpits,
shoulder-width apart with the resistance band looped around your forearms

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• Bend your elbows and slowly lower your chest until you are a couple inches above
a MOVE
the floor while maintaining b FUEL
tension on the band c LIVE
• d your arms and push yourself back up to the starting position for one rep
Extend

• Brace your core throughout this movement and maintain tension on the resistance
band

6.
RESISTANCE BAND ROMANIAN DEADLIFTS - 3
SETS OF 12 REPS
• Begin standing with your feet hip-width apart with the resistance band looped
around both feet and holding the other end of the band in your hands

• Keeping your legs and back straight, begin to bend at the waist, sending your hips
back and lowering the band towards the ground while keeping your chest up
maintaining consistent tension on the band

• Once your body is fully extended, squeeze your gluts and contract your hips to
help drive your body back into the starting position for one rep

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