Full-Body Resistance Band workout - Great for home and travel workout
Workout on-the-go is a perfect solution to be fit and healthy anywhere, and with this full-body resistance band workout, you will see how simple and effective your workout on-the-go can be.
It is so easy to make excuses for not getting to the gym: late work, traveling too much (absolutely my case), feeling tired, not sure how to put a workout plan together, and so on…
That is the reason I decided to help you through the series of “Workout on-the-go” and to get in shape while you have no access to the gym: from your home, your hotel room, from the park, or pretty much everywhere. Also, I have tested and reviewed the best portable fitness equipment for travel.
The good news is that there are so many options to be fit and have a healthy lifestyle working out from anywhere. We don’t actually need a fully equipped gym for a good workout and see results, all we need is to have a plan, discipline, and to be creative.
In this article, I am covering a full-body workout with the resistance band and you will see how easy and fun this circuit is, and most importantly, very effective.
All you’ll need is a straight band that has two ends with handles to make it easier to hold for this full-body workout.
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Full-Body Resistance Band Workout - PIN IT FOR LATER!
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Full-Body Resistance Band workout: How to Choose the best band
The resistance bands come in different colors that represent the variation of the weights, all you need for this full-body resistance band workout is to choose one band that has the right weight for you, or you also have the option to buy the whole set and use a variety of weights.
Choose the best resistance band for you and get ready to live a healthy lifestyle on-the-go!
First important thing: you need to consider what level of resistance you are looking for.
If you are already advanced on your fitness journey, I recommend getting a resistance band set, as you can have a variety of weight and add some additional resistance. If you are a beginner, you might want to start with a lighter resistance band.
SPRI Xertuve Resistance Band
It is sold separately and is a great option for a budget resistance band. You can choose from 4 different colors, which represent resistance levels from light (yellow) to ultra-heavy (purple).
NH-Sport Resistance Band
This is a kit with 5 levels of resistance bands from 5-30 lbs that can be used separated or together to add more resistance. It also comes with an e-book for a workout, a carrying bag, and a wrist band.
Fitness Insanity Kit
If you are very serious about your fitness level, this kit is the perfect choice for you. The kit includes a package with 5 resistance bands, a carrying bag, a workout guide, a door anchor, and some straps.
Full-Body Resistance Band workout Video
Resistance Band Workout: Tone Muscle & Strength
✔︎ HOW CAN I USE RESISTANCE BANDS
You can get fit on-the-go and get a full-body resistance band workout with this routine. The resistance bands are available in a variety of lengths and strengths. It is a piece of very cheap workout equipment and when used correctly it is very effective for a variety of exercises.
✔︎ WHAT ARE THE MAIN BENEFITS OF A RESISTANCE BAND
It is very cheap. The most portable form of fitness equipment, you can store it very easily and you can carry in your luggage with you if you are traveling. You can be creative with a variety of exercises. It is a very effective way to work out. With this resistance bands you are working out against gravity, and the bands switch up the lines of force to strengthen new movement patterns, and they offer variable resistance – the more you stretch them, the heavier they get.
✔︎ WHAT EXERCISES CAN I DO WITH A RESISTANCE BAND
You can be very creative with the variety of exercises you can do with a resistance band. Resistance bands are great for increasing strength, adding some muscle, maintain fitness condition if you don’t have access to a gym. They are also great to add resistance for your work out at the gym, I always have a couple of resistance bands in my gym bag.
✔︎ WHAT BODY PART CAN I WORK OUT WITH THE RESISTANCE BAND
Resistance bands are very efficient tools to promote the improvement of the physical conditioning by allowing the execution of a series of movements that work all the muscular groups: arms, abdomen, shoulders, back, glutes, and thighs. Plus research shows that engaging resistance and training into your workout helps to improve balance, gait function, and flexibility. When the band is combined with high-intensity workout and a proper diet, they also help to sculpt more defined muscles as well as getting your heart rate high.
Full Body Resistance Band Workout Circuit
Now that you understand more about the resistance band, let’s start the circuit for a total body resistance band workout.
This workout alternates between upper-body and lower-body moves, which means your heart and lungs will have to work overtime to pump blood around your body and keep your muscles working hard.
This high-intensity approach will help to burn more body fat, and the constant muscular tension the band demands means you will also get a good muscle pump, which is important for making new muscle tissue grow.
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Directions for your full body resistance band Workout
Do the whole sequence of exercises without pauses between each exercise with 20 repetitions. Recover for 1 minute and repeat the full circuit again 4 or 5 times.
Check here my review on the best Resistance Band for you.
- WHAT I NEED: Resistance Band
- BODY PART WORKOUT: Upper body and lower body
- TOTAL TIME: 20-40 minutes
- INTENSITY: Easy – Moderate
- WORKOUT TYPE: Tone & Definition
- REPETITION: minimum of 20
- SERIES: 4-5 circuit of total body workout
NOTE: If you are short on time you can make 4 circuits and increase the intensity, resting less between the sets.
✔︎ Do all the training in a circuit, that means you only rest between circuits
✔︎ Do a minimum of 20 repetitions of each exercise
✔︎ This training is metabolic! So the recovery time should be short – only 1 minute
✔︎ Train using the resistance from the band
Now that you understand more about the resistance band, let’s start the circuit for a total body resistance band workout.
This workout alternates between upper-body and lower-body moves, which means your heart and lungs will have to work overtime to pump blood around your body and keep your muscles working hard.
This high-intensity approach will help to burn more body fat, and the constant muscular tension the band demands means you will also get a good muscle pump, which is important for making new muscle tissue grow.
Full Body Resistance Band Exercise Circuit
1- LEGS: Squats
- Stand on the middle of your resistance band with your feet shoulder-width apart.
- Position your hands at shoulder level with your palms facing up, holding the resistance band.
- Drop into a squat (keeping your back straight), then push back up, then lower into another squat. Your shoulders should always be in-line with your ankles.
2- BACK: Upright row
- Anchor the resistance band on sturdy support at chest height and stand in a half squat position.
- Grab both ends of the resistance band and pull it towards your body. Keep your back perpendicular to the ground.
- Squeeze your back muscles at the end of the full extension of the resistance band and go back to the initial position with arms fully extended.
3- CHEST: Chest Press
- Anchor the resistance band on a column, tree, or sturdy support at chest height.
- Grab each handle with your back to the band and step forward to reduce the slack, positioning your hands at chest height.
- With elbows up and palms facing down, press the resistance band straight out in front of your until your arms reach full extension and squeeze your chest muscles.
- Return to the starting point position.
4- SHOULDERS: Unilateral Overhead Press
- Stand on your resistance band controlling the resistance by stepping closer or farther from one handle.
- Grab the other handle with your hand and position it at shoulder level with palm facing front so your thumb faces your shoulder.
- Press straight up, with your palm forward as you fully extend your arms.
- Lower back down and repeat 20 reps then switch to the other arm.
5- BICEPS: Standing Biceps Curls
- Stand with both feet on the middle of your resistance band with feet shoulder-width apart
- Hold one end in each hand, arms extended, palms facing forward.
- Curl your hands up towards your shoulders, squeezing your biceps. Keep your elbows tight to the sides of your body.
- Lower your hands back down to the starting position.
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6 - TRICEPS: Triceps Kickback
- Anchor the resistance band on a sturdy support
- Lower back down, grab each handle facing the resistance band.
- Bend your elbows (keeping them tucked by your sides) until your forearms are perpendicular to the floor. Keep your back stiff at a 45-degree angle to the ground.
- Next, extend your arms back, pushing the resistance band behind your body until your arms are fully extended.
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One thought on “Workout-on-the-go: Full Body Resistance Band Workout – Bonus Video”
Love the band workout! It’s strong, straight forward you can do it at home or when on the go! The only equipment needed is a band, yourself and motivation!!