Full Body Resistance Band Workout

This is a basic workout that is great for beginners and seasoned fitness gurus because you can always tweak it to "take it up a notch."  I created it to make some workouts that anyone can do, especially for people who may be rehabing injuries or people who just want to start working out but don't know where to start and don't want to be super sore all week.

 

When beginning a fitness program, you should NEVER do more than what your body is ready for!  If you can barely move the next day (or week), you've done too much.  To stay healthy and motivated, ease into a fitness routine.

The great thing about this workout is that you can turn it into an upper body workout by taking out all the lower body moves.  

I highly recommend that approach for true beginners.  

After a month, add in the lower body moves if you feel ready for a little more of a challenge. 

 

Printable PDF

 

Beginner: 1-2 sets of 10 reps of each exercise; 30-sec cardio interval (or omit)

Intermediate: 2-3 sets of 12 reps of each exercise; 30-45-sec cardio interval

Advanced: 4 sets of 15 reps each; 60 sec cardio interval

You'll Need:

Resistance Bands of various strengths

Jump Rope, opt

Warm-up:

30 sec Jumping Jacks

30 sec Arm Circles (15 sec forwards, 15 sec backwards)

30 sec Butt Kicks

30 sec Arm Swings

30 sec High Knees/Run/March in Place

15 sec Right Hamstring Stretch

15 sec Left Hamstring Stretch

30 sec Alt Toe Touch

30 sec Jumping Jacks

The Workout

Set 1: Perform 1-4 Times then do Cardio Interval

Chest & Back

10-15 Wide Back Rows w/ Full Squats (or a static squat hold)

10-15 Chest Press w/ Static Right Forward Lunge 

10-15 Narrow Back Rows w/ Full Squats (or static squat hold)

10-15 Chest Fly w/ Static Left Forward Lunge 

10-15 W's (w/ opt Calf Raises)

10-15 Decline Chest Press w/ Alternating Forward Lunges (or switch legs at mid-point)

30-60 sec Cardio: Jumping Jacks or Jump Rope

Set 2: Perform 1-4 times, then do Cardio Interval

Shoulders and Abs

10-15 Front Shoulder Raises (w/ opt Toes Out Calf Raises)

30-60 sec Plank (on knees or Full Plank)

10-15 Side Shoulder Raises (w/ opt Toes In Calf Raises)

30-60 sec Bird-Dog (on Knees or Full Plank)

10-15 Shoulder Press (w/ opt Full Squat)

30-60 sec Right Side Plank (on Knees or Full)

30-60 sec Left Side Plank (on Knees or Full)

30-60 sec Cardio Interval: Butt Kicks (opt w/ Jump Rope)

Set 3: Perform 1-4 times, then do Cardio Interval

Biceps and Triceps

10-15 Biceps Curls (w/ opt Right Side Leg Lift)

10-15 Overhead Triceps Press (w/ opt Left Side Leg Lift)

10-15 High Biceps Curls (w/ opt Right Curtsy Squat)

10-15 Triceps Pull-Down (w/ opt Right Rear Leg Lift)

10-15 Inward Biceps Curl (w/ opt Left Curtsy Squat)

10-15 Triceps Kick-backs (w/ opt Left Rear Leg Lift)

30-60 sec Cardio Interval: Tick-Tocks (opt w/ Jump Rope)

 

 

If you want to make this a little more challenging, split this into 6 sets as follows:

Set 1: Perform 1-4 Times then do Cardio Interval

Back

10-15 Wide Back Rows w/ Full Squats (or a static squat hold)

10-15 Narrow Back Rows w/ Full Squats (or static squat hold)

10-15 W's (w/ opt Calf Raises)

30-60 sec Cardio: Jumping Jacks or Jump Rope

Set 2: Perform 1-4 Times then do Cardio Interval

Chest 

10-15 Chest Press w/ Static Right Forward Lunge 

10-15 Chest Fly w/ Static Left Forward Lunge 

10-15 Decline Chest Press w/ Alternating Forward Lunges (or switch legs at mid-point)

30-60 sec Cardio: Skaters

Set 3: Perform 1-4 times, then do Cardio Interval

Shoulders

10-15 Front Shoulder Raises (w/ opt Toes Out Calf Raises)

10-15 Side Shoulder Raises (w/ opt Toes In Calf Raises)

10-15 Shoulder Press (w/ opt Full Squat)

30-60 sec Cardio Interval: Butt Kicks (opt w/ Jump Rope)

Set 4: Perform 1-4 times, then do Cardio Interval

Biceps 

10-15 Biceps Curls (w/ opt Right Side Leg Lift)

10-15 High Biceps Curls (w/ opt Right Curtsy Squat)

10-15 Inward Biceps Curl (w/ opt Left Curtsy Squat)

30-60 sec Cardio Interval: Tick-Tocks (opt w/ Jump Rope)

Set 5: Perform 1-4 times, then do Cardio Interval

Triceps

10-15 Overhead Triceps Press (w/ opt Left Side Leg Lift)

10-15 Triceps Pull-Down (w/ opt Right Rear Leg Lift)

10-15 Triceps Kick-backs (w/ opt Left Rear Leg Lift)

30-60 sec Cardio Interval: Mountain Climbers

Set 6: Perform 1-4 times, then do Cardio Interval

Abs

30-60 sec Plank (on knees or Full Plank)

30-60 sec Bird-Dog (on Knees or Full Plank)

30-60 sec Right Side Plank (on Knees or Full)

30-60 sec Left Side Plank (on Knees or Full)

30-60 sec Cardio Interval: Burpees (any variation!)

 

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