Total-Body Resistance Band Workout

Featured Article, Fitness, Workout Plans
on March 10, 2015


As a health and fitness online trainer, I cannot say enough about resistance band workouts. They’re perfect for so many reasons—they’re cost-effective, suitable for a variety of fitness levels, easy to travel with, and ideal for working out in small spaces (think dorm rooms, apartments, home-gyms, or hotel rooms).

Another reason I suggest incorporating resistance band workouts into your fitness regimen? Resistance bands activate the same amount of muscle fibers as free weights; this means that resistance bands are nearly as effective as bulky, heavy dumbbells in challenging the muscles. And all that for a little band! Pretty neat, huh?

Below, you can find my favorite total-body workout using a resistance band for all-over tightening and even a little bit of cardiovascular training!

Hammer Curls


hammer curls 2

Stand on the center of your resistance band holding the handles so that your palms are facing inward. Keeping your hands fixed in that position, pin your elbows to your sides as you curl the resistance band up to your shoulders, then slowly lower down.

Single Arm Overhead Extensions

single arm overhead extensions 1

single arm overhead extensions 2

Position your feet so you are standing with one foot in front of the other, using your back foot to hold down your resistance band, giving yourself as much slack as needed to complete this movement. Grip onto the resistance band handle with one of your hands so that your bent elbow is positioned at your ear. Extend your elbow, pressing the resistance band straight overhead, then slowly lower back down.

Seated Rows

seated rows

seated rows 2

Side to Front Raises 

front to side raises

front to side raises 2

Stand with one foot in front of the other so that your front foot is pinning down the center of your resistance band. Raise the resistance band out to either side in a side lateral raise as the starting position. Move your arms from the side lateral position to straight out in front in a front raise to back to the sides to count as one rep.

Single Leg Glute Kickbacks

single leg glute kickbacks

single leg glute kickbacks 2

Loop your resistance band around one foot and plant the opposite foot into the ground. Bend at the hips, brining your chest to a 45 degree angle with the ground. Hold onto the resistance band handles as you press your foot with the resistance band back into a glute kickback. Slowly return to the starting position before moving into another rep. After 12 reps, repeat on the opposite side.

About the Author: Lauren Gleisberg is a health and fitness enthusiast who uses her education and experience to inspire and empower women to look better, feel better, and lead lives they absolutely love! Her self-titled blog brings enjoyability to healthy living. Learn more about Lauren and her approach at