FULL BODY WORKOUT WITH RESISTANCE BANDS
FULL BODY EXERCISES WITH LIGHT AND HEAVY RESISTANCE BANDS
Welcome to the full body resistance band workout from Anywhere Fitness.
For today’s session, we’re going to work every muscle in your body with some of the lightest and most effective fitness equipment. You can order these items online or pick them up at the local store. This is a great program that can be done countless times and will educate you on how to use resistance bands at home or outdoors. Without any further introduction, let’s get right into it.
POWERBANDS
Power bands are very easy to bring with you anywhere anytime. This type of fitness equipment is almost weightless and very versatile for doing full body workouts at home, work, or outdoors. Power bands are typically used by athletes to increase the resistance of bodyweight exercises. Besides that, you can be very creative when designing your own resistance training program with this equipment. You can stand on bands, tie them to different objects, and hold them in a variety of ways to target different muscle groups or make your workout more or less challenging.
LIGHT
The thickness of a powerband determines its level of resistance. For today’s workout, beginner’s can use a light resistance band (approximately 13-15mm thick).
HEAVY
For more advanced intermediate athletes, we are going to use a thicker and heavier resistance band. (approximately 21-25mm thick).
EXERCISE MAT
If working out at home or outdoors, you will need a decent exercise mat. Invest in a mat made from a material that is easy to clean and doesn’t damage easy (such as vinyl) so you can get the best bang for your buck. When performing full body exercises on cheap made mat, it takes its toll pretty quickly.
THE WORKOUT
RESISTANCE BAND EXERCISES IN STANDING POSITION
DEADLIFT
OVERHEAD SHOULDER PRESS
SQUATS
FACE PULLS
OVERHEAD SQUATS
TRICEP EXTENSIONS
ANTERIOR RAISES WITH BAND PULL APART
RESISTANCE BAND EXERCISES ON THE MAT
SEATED BACK ROW
CHEST PRESS
HAMSTRING CURLS
EXERCISES IN STANDING POSITION
FULL BODY WORKOUT WITH RESISTANCE BANDS
DEADLIFT
MUSCLES WORKED: GLUTES, HAMSTRINGS, QUADRICEPS, CALVES, LATS, TRAPEZIUS, ERECTOR SPINAE
If you don’t have a barbell available, then performing the Deadlift with a resistance band is the perfect makeshift routine. Much like performing squats with this equipment, you’ll feel the tension from the eccentric to the concentric stage (start to finish) of the exercise. The constant resistance from the band activates your glutes, core, lats, and lower back throughout the entire workout. By engaging your core and keeping the torso upright, your shoulders and traps are also being worked. The resistance band offers an easy hand grip position (neutral). This helps beginners perfect the deadlift technique or anyone suffering from tight muscles and poor range of motion. Holding the band with a neutral grip, it's easier to lower yourself to the floor while maintaining correct form. If finding the traditional deadlift too challenging, this is a great variation for making improvements and targeting weak muscles (or muscles you might not be targeting). If your deadlift technique is good, this is still a great drill for warming up or keeping the muscles functional and healthy.
BEGINNERS
Repetitions: 15-20 Sets: 2-3 Rest: 90 Seconds Tempo: (1.5 second downwards, 1.5 second upwards)
Equipment: Light Resistance Band
INTERMEDIATES TO ADVANCED
Repetitions: 15-20 Sets: 3 Rest: 60 Seconds Tempo: (2 seconds downwards, 2 seconds upwards)
Equipment: Heavy Resistance Band
HOW TO PERFORM THE DEADLIFT WITH A RESISTANCE BAND (POWERBAND)
Stand on the Resistance Band with your feet positioned shoulder-width apart. Make sure to lengthen it and plant each foot evenly on both ends. Keep them straight and aligned with your knees.
Hold the band with a neutral grip and look straight ahead during each repetition.
When lowering yourself to the floor, bend your knees and push back with your hips. Keep your arms straight and shoulders slightly retracted (back). Push out with your chest and maintain a neutral spine position by engaging your core. Keep your torso upright, hips square, and back straight when performing the movement.
Lower yourself until your hands are situated close to your ankles. Drive through your heels and hips to return the starting position.
OVERHEAD PRESS
MUSCLES WORKED: DELTOIDS, TRAPEZIUS, TRICEPS, PECTORALS
The overhead press is a vital exercise for building and strengthening the shoulders. While this workout mainly targets the deltoid muscles, it also recruits your upper and lower trapezius, triceps, and serratus anterior during the lifting stage (concentric phase). The exercise improves neck and shoulder mobility and the directions (different movement patterns) in which your arms can move. It also plays a key role in reducing tension or tightness in the postural muscles. We need strong and functional shoulders to perform most workouts, as our arms act as the primary lever for most exercises. In particular, this is important for upper body workouts or compound lifts (exercises that recruit more than one muscle group within its movement).
Performing the overhead press with resistance bands has additional benefits. If struggling with limited range of motion or tight muscles in these areas, you’ll notice that it’s difficult to maintain correct form when doing the exercise with barbells or dumbbells. It’s either too hard to extend the arms over head (without bending the elbows in the finish position) or keep them aligned with your body (adjacent to your ears) without slouching forward. When doing this exercise with bands, we can counteract this problem by improving our technique and mobility. The tension caused from head to toe by the bands promotes better muscular stability in our core and postural muscles.
BEGINNERS
Repetitions: 12-15 Sets: 2-3 Rest: 90 Seconds Tempo: (1.5 seconds upwards, 1.5 seconds downwards)
Equipment: Light Resistance Band
INTERMEDIATES TO ADVANCED
Repetitions: 12-15 Sets: 3 Rest: 60 Seconds Tempo: (2 seconds upwards, 2 seconds downwards)
Equipment: Heavy Resistance Band
HOW TO PERFORM THE OVERHEAD PRESS WITH A RESISTANCE BAND
Stand on the Resistance Band about shoulder-width apart.
Tuck your elbows by your sides and keep them there. Before each repetition, hold the resistance band just above your collarbone on each side and below the chin. Make sure to maintain an overhand (pronated) grip with your palms facing forward. Your forearms should be positioned vertically to the ceiling.
Extend your arms over head until they’re completely straight (without bending your elbows). Keep your core braced, look ahead, and try not to sway while performing this movement.
Pause for a second before lowering your arms back to the starting position. This is one repetition completed.
RESISTANCE BAND SQUATS
MUSCLES WORKED: GLUTES, HAMSTRINGS, QUADRICEPS, CALVES, LATS, TRAPEZIUS, ERECTOR SPINAE
Squats are a great exercise for building all the major muscles in the lower body and burning additional calories. During the concentric phase (lowering yourself to the floor) we target the glutes, quadriceps, hamstrings, and calves. Due to these muscles being some of the largest in the body, we burn an significant amount of energy during each set.
When using a resistance band for this exercise, it replicates a "back squat" and has all its additional benefits. By standing on one side of the band and resting the other on your upper trapezius, the tension distributed through your body activates your core (abdominals), lats (latissimus dorsi), and posterior delts (deltoids) during the concentric and eccentric phase (going up and coming down). It's also important to keep an elevated grip (arms positioned at a 90 degree angle or above) when completing every repetition. This helps to promote grip strength and prevent the band from putting stress on your neck. Keeping an elevated grip on the band also helps to maintain correct form and keep the supporting muscles activated.
BEGINNERS
Repetitions: 15-20 Sets: 2-3 Rest: 90 Seconds Tempo: (2 seconds downwards, 2 second upwards)
Equipment: Light Resistance Band
INTERMEDIATES TO ADVANCED
Repetitions: 15-20 Sets: 3 Rest: 60 Seconds Tempo: (2 seconds downwards, 2 seconds upwards)
Equipment: Heavy Resistance Band
HOW TO PERFORM THE SQUAT WITH A RESISTANCE BAND (POWERBAND)
Stand evenly on each side of the band and plant your feet a little wider than shoulder-width apart.
Keep your feet aligned with the knees. Make sure the band is secured under the midsole of each foot.
Lift the resistance band over your head until it’s resting comfortably on your upper trapezius (traps).
Lock your elbows at your sides while gripping the resistance band in front of you. Your arms should be angled roughly 90 degrees to the floor.
Keeping a strong grip, look ahead, bend your knees, and push back with your hips as you descend to the floor.
Lower yourself until your hips are parallel to the ground (90 degrees). Drive your body weight through your heels to return to the starting position. This is one rep completed.
FACE PULLS
MUSCLES WORKED: POSTERIOR DELTOIDS, RHOMBOIDS, MIDDLE TRAPEZIUS, INFRASPINATUS, TERES MINOR
“Face Pulls” are a very versatile and functional exercise for the upper body. When having no access to a cable machine, resistance bands offer the best alternative for doing this workout. The posterior delts (rear deltoids) are the primary muscles targeted during each repetition. It’s important to execute good range when doing this exercise. The elbows should slightly surpass your body on both sides when pulling the band towards the midline. This activates the rhomboids and middle trapezius (traps) as secondary muscles. When performing this routine properly and through its full range of motion, it promotes good posture and strengthens your back and shoulders simultaneously. Face pulls train various muscles in the posterior chain, preventing muscular imbalances from happening, and keeping agonist and antagonist muscles (opposite muscle groups such as the chest and back) fully functional. Including this exercise in your program can avoid the “hunched shoulders” effect. This is caused from prolonged sitting or over training the muscles in the anterior chain (primarily the chest). Face Pulls are also important for enhancing your athletic performance. It strengthens the shoulder joints and reduces the risk of injury for when you’re performing various movements with the arms.
BEGINNERS
Repetitions: 12-15 Sets: 2-3 Rest: 90 Seconds Tempo: (1.5 seconds pull, 1.5 seconds release)
Equipment: Light Resistance Band
INTERMEDIATES TO ADVANCED
Repetitions: 12-15 Sets: 3 Rest: 60 Seconds Tempo: (1.5 seconds pull, 1.5 seconds release)
Equipment: Heavy Resistance Band
HOW TO PERFORM THE FACE PULL WITH A RESISTANCE BAND (POWERBAND)
Tie one end of a resistance band to a bar or railing. Make sure to take 2-3 steps back from where the band has been tied. There should be enough room to feel tension between the band and your arms while extended.
In the starting position, extend your arms forward with an overhand (pronated) grip. Your palms should be facing the floor.
Pull the band towards your face until its close to your body and just below your chin (at the midline). Keep your body straight while performing this movement and look ahead.
Pause for a second before lengthening your arms back to the starting position. This is one rep completed.
OVERHEAD SQUATS
MUSCLES WORKED: GLUTES, HAMSTRINGS, QUADRICEPS, CALVES, LATS, TRAPEZIUS, ERECTOR SPINAE
The resistance band overhead squat is an exercise that helps build strength and stability in the entire body. This workout will test every aspect of your muscular fitness from head to toe.
It’s tough to develop the functional strength needed in our hips, core, and postural muscles to transition from a “back squat” to an “overhead squat” with a barbell. By substituting this routine with a resistance band, we can replicate the movement and take an easier approach to increasing our ability to perform the exercise with heavier equipment. With the resistance band, tension is distributed evenly from our hands to our feet, which enables us to keep our balance while activating our hip flexors and postural muscles simultaneously (i.e pushing back with our hips while keeping the band over head). This allows our joints and their assisting muscles to become familiar with the movement. This is key for gaining functional strength and improving technique. This drill can improve the mechanics of various functional lifts - snatch, clean and jerk, overhead press etc. This routine a full body workout that targets
BEGINNERS
Repetitions: 15-20 Sets: 2-3 Rest: 90 Seconds Tempo: (2 seconds downwards, 2 second upwards)
Equipment: Light Resistance Band
INTERMEDIATES TO ADVANCED
Repetitions: 15-20 Sets: 3 Rest: 60 Seconds Tempo: (2 seconds downwards, 2 seconds upwards)
Equipment: Heavy Resistance Band
HOW TO PERFORM THE OVERHEAD SQUAT WITH A RESISTANCE BAND
Plant the midsole of each foot on the centre of the resistance band. Stand on it shoulder-width apart and keep your feet aligned with your knees.
At the same distance apart, extend the other side of the band above your head with a pronated (overhand) grip. Keep your arms straight and palms of your hands facing forward. Make sure to not bend the elbows during each repetition.
Looking straight ahead, bend your knees and push back with your hips as you lower yourself to the floor.
Engage your core, keep your torso upright, and push out slightly with your chest.
Lower yourself to hip level. Your legs should be positioned at 90 degree angle and thighs parallel to the floor. Drive your body weight through your heels to return to the starting position.
TRICEP EXTENSIONS
MUSCLES WORKED: TRICEPS BRACHII, UPPER TRAPEZIUS, LATISSIMUS DORSI, ABDOMINALS
The "Banded Tricep Extension" should be included in your home workouts with other tricep exercises. This routine is more shoulder friendly and functional as it recruits more than one muscle group. While the basic "tricep dip" is one of the best exercises for building lean muscle mass in the triceps brachii, it also puts a significant amount of pressure on the shoulder joints when overdone. It’s essential to include alternative workouts in your program for targeting the triceps brachii for this reason. By tying a powerband to a secure object and performing overhead extensions, we can still isolate the muscles without putting extra strain on the shoulders. It’s also an effective drill for breaking down the muscle fibers for recovery (building muscle mass). While maintaining a stable position during this exercise, the upper traps, lats, and core are all activated as secondary muscles. For anybody looking to build and define their triceps, this workout offers a different variation in movement for targeting the muscle fibers.
BEGINNERS
Repetitions: 15-20 Sets: 2-3 Rest: 90 Seconds Tempo: (1.5 seconds upwards, 1.5 seconds downwards)
Equipment: Light Resistance Band
INTERMEDIATES TO ADVANCED
Repetitions: 15-20 Sets: 3 Rest: 60 Seconds Tempo: (1.5 seconds upwards, 1.5 seconds downwards)
Equipment: Heavy Resistance Band
HOW TO PERFORM THE TRICEP EXTENSION WITH A RESISTANCE BAND
Tie one end of the resistance band to a secured object such as a bar or railing.
Hold the other side of the band with a pronated (overhand) grip. Turn your back to the object where it has been stationed. Take 2-3 steps forward until feeling tension between yourself and the railing.
Standing tall and looking ahead, tuck your elbows at the sides of your head (adjacent to your ears).
Extend both arms above you head until completely straight. Pause for a second before slowly returning back to the starting position.
ANTERIOR RAISE TO BAND PULL APART
MUSCLES WORKED: ANTERIOR DELTOIDS, POSTERIOR AND LATERAL DELTOIDS, RHOMBOIDS, UPPER AND MIDDLE TRAPEZIUS, SERRATUS ANTERIOR, BICEPS
The “anterior raise to band pull apart” is a highly functional exercise for the entire body. Combining two exercises into one, the “anterior raise” is initiated first. This movement focuses on using the anterior deltoids (front shoulders) and serratus anterior as the primary muscles when raising the arms forward. This stage of the exercise requires a lot of stabilisation when keeping the feet planted and body straight. The abdominals, pectorals, and trapezius are all activated to support this mechanism and keep your balance. As we transition to the “band pull apart”, this stage primarily focuses on targeting muscles in the posterior chain. The posterior deltoids and rhomboids are the main focus. Our “middle traps” are also engaged when stretching the band apart. If looking for an exercise that can keep the muscles balanced from the waist up, then practice this regularly. This routine of combined resistance band exercises is great for putting equal emphasis on the shoulders, back, and chest. It’s very dynamic and recruits a large amount of muscles at once, making it a real calorie burner.
BEGINNERS
Repetitions: 12-15 Sets: 2-3 Rest: 90 Seconds Tempo: (1.5 seconds upwards, 1.5 second downwards)
Equipment: Light Resistance Band
INTERMEDIATES TO ADVANCED
Repetitions: 12-15 Sets: 3 Rest: 60 Seconds Tempo: (1.5 seconds upwards, 1.5 seconds downwards)
Equipment: Heavy Resistance Band
HOW TO PERFORM THE ANTERIOR RAISE TO BAND PULL APART
Stand on one side of the resistance band roughly shoulder-width apart. Hold the opposite end of the band at same distance apart with a pronated (overhand) grip.
To first perform the anterior raise, rest both hands at your thighs. Raise your arms directly in front of your body until aligned at shoulder level at 90 degrees.
Keeping your arms straight and without bending the elbows, transition into the band pull apart. Pull the band towards your chest by pushing both arms away from the body in a lateral direction. Separate the band apart until it briskly touches your chest. Repeat the same movement in reverse to return to the starting position. This is one repetition completed.
EXERCISES ON THE MAT
FULL BODY WORKOUT WITH RESISTANCE BANDS
SEATED BACK ROW
MUSCLES WORKED: RHOMBOIDS, POSTERIOR DELTOIDS, LATISSIMUS DORSI, UPPER TRAPEZIUS, BICEPS BRACHII
It’s tricky to target the rhomboids (mid back) without having access to heavy machinery such as a bench, heavy weights, or a cable machine. In terms of light equipment, resistance bands are the only alternative for getting an effective workout with these muscles. This can be done by performing the “Seated Row” with a heavy resistance powerband. If you want to build your back and don’t have access to a gym, it’s essential to include this exercise in your fitness program. By tying the band to an upright object and performing the exercise in a seated position, you can isolate your rhomboids as the primary muscles when pulling against your own body weight. Like all back exercises, it’s important to execute good form and range when performing each repetition. The elbows should surpass your sides when pulling the band towards your body. This not only targets the rhomboids but also the posterior deltoids and lats as secondary muscle groups. The seated row is another great workout for improving posture, overall back strength, and targeting the posterior chain of muscles in the upper body.
BEGINNERS
Repetitions: 12-15 Sets: 2-3 Rest: 90 Seconds Tempo: (1 second pull, 1 second release)
Equipment: Light Resistance Band
INTERMEDIATES TO ADVANCED
Repetitions: 12-15 Sets: 3 Rest: 60 Seconds Tempo: (1.5 seconds pull, 1.5 seconds release)
Equipment: Heavy Resistance Band
HOW TO PERFORM THE SEATED BACK ROW WITH A RESISTANCE BAND
Place a stable object against a railing where you can tie your resistance band (You can place a pair of dumbbells). Place an exercise mat on the floor approximately 2-3ft back from where the band has been tied to the railing.
Sitting on the mat, extend your legs and place the balls of your feet against the dumbbells. Keep your torso upright and back straight. Hold each end of the resistance band with a neutral grip. (both palms of your hands should be facing each other).
Pull the band towards the midline of your body. Your elbows should surpass your sides until feeling a slight pinch in your shoulder blades as they come together. Slowly release and extend your arms forward to the starting position again.
CHEST PRESS
MUSCLES WORKED: PECTORALIS MAJOR, TRICEPS, ANTERIOR DELTOIDS
It’s difficult to give the pec major (largest muscle in the chest) a challenging strength workout without the use of a bench and heavy dumbbells or a “chest press machine”. While push ups are effective for strength and endurance, they don’t maximise the pushing potential of our pectoral muscles when looking to build lean muscle mass. However, there’s an alternative solution to getting that “pressing power” by performing the “chest press” with powerbands. Lying flat on a mat and on top of the band, we can create enough tension in the concentric and eccentric stage (pressing up, coming down) to really test our pectoralis major between 8-15 repetitions. This method of doing the “chest press” can achieve hypertrophic gains (breaking down the muscle fibers for growth). Just like performing the exercise with dumbbells, the prime movers here are the pecs, triceps and anterior deltoids, with the inclusion of the serratus anterior and biceps as secondary muscle groups. If looking to build explosive power in your pec major and triceps with little equipment, then this variation of the chest press is a go to routine.
BEGINNERS
Repetitions: 12-15 Sets: 2-3 Rest: 90 Seconds Tempo: (1.5 seconds upwards, 1.5 second downwards)
Equipment: Light Resistance Band
INTERMEDIATES TO ADVANCED
Repetitions: 12-15 Sets: 3 Rest: 60 Seconds Tempo: (1.5 seconds upwards, 1.5 seconds downwards)
Equipment: Heavy Resistance Band
HOW TO PERFORM THE CHEST PRESS WITH A RESISTANCE BAND
Lie down with your back flat on the mat. Bend your knees and bring your feet back towards your body. Keep them planted to provide back support during this exercise.
Hold the resistance band with a pronated (overhand grip) at each side of your chest. Your forearms should be positioned vertically and elbows bent to form a 90 degree angle with your entire arm.
To perform a repetition, exhale as you extend both arms upwards. Both fists should nearly meet directly above your chest in the finish position. Your arms should be completely straight without having any elbows bent and palms facing south.
Slowly perform the movement in reverse to return to the starting position.
HAMSTRING CURLS
MUSCLES WORKED: HAMSTRINGS, GLUTES, CALF MUSCLES
When considering home workouts, it’s a challenge to figure out what exercises can isolate the muscles of the hamstrings. The "Banded Hamstring Curl" is the perfect exercise for achieving these goals and replacing the "hamstring curl machine" at the gym. It perfectly mimics the same movement in the concentric and eccentric phase and provides the same level of resistance in both stages. This keeps the muscles of the hamstrings activated during the contraction and relaxation phase and maximises the potential for muscle growth. The "banded hamstring curl" should be included in your program if looking to build the posterior muscle groups in your legs.
BEGINNERS
Repetitions: 12-20 Sets: 2-3 Rest: 90 Seconds Tempo: (1.5 seconds upwards, 1.5 second downwards)
Equipment: Light Resistance Band
INTERMEDIATES TO ADVANCED
Repetitions: 12-20 Sets: 3 Rest: 60 Seconds Tempo: (2 seconds upwards, 2 seconds downwards)
Equipment: Heavy Resistance Band
HOW TO PERFORM THE HAMSTRING CURL WITH A RESISTANCE BAND
Placing an exercise mat on the floor, keep it distanced about 2-3 feet from a bar or railing.
Take your resistance band and tie one end to the upright object and attach the other around your ankles.
Lie face down on the mat with your upper body slightly elevated by resting on your elbows.
Before starting each repetition, your legs should be extended backwards while feeling a slight bit of tension between your feet and the secured object (where the band has been tied).
As you begin, curl your legs back towards your buttocks while keeping your thighs on the ground. Try not to lift your quadriceps off the floor during the exercise.
Pause for a second before extending your legs back to the starting point.
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We hope you enjoyed this Full Body Workout with Resistance Bands. We encourage you try more challenges on our website. Alternatively, if interested in personal training, you can reach out to our team of Dublin Personal Trainers if looking to get started with a fitness professional.