Full-Body Resistance Band Workout

Written by
Bee @ 8fit
alice healthy workout app
Written by
Bee @ 8fit
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We can all agree that bodyweight training is an effective and practical way to tone up, build muscle and get stronger. But, what if you want to push yourself that little bit further and make your workout even more challenging without necessarily hitting the gym or spending a fortune on exercise equipment? You might want to consider investing in some inexpensive resistance bands and trying a resistance band workout.

Resistance bands are a ridiculously versatile, light and compact workout tool you can take anywhere — stash it in your bag and level up your bodyweight workouts wherever you are. As the name suggests, these bands lend regular exercises extra resistance. The more elastic the band, the easier the resistance — you can identify the elasticity level by the band color. In most cases, the darker the resistance band, the less elastic it is and the more challenging your workout will be.

You can incorporate resistance bands into almost any bodyweight exercise for an added dimension of difficulty. When you sign up for the 8fit Pro app, you’ll find an extensive compilation of HIIT and bodyweight exercises to try with bands for a full-body resistance band workout!

Unsure where to start? Let the charming 8fit coach guide you through her fun, full-body resistance band workout. We promise, it may look simple, but when done correctly, this workout will make sweat and we promise your muscles will feel the burn.

8fit resistance band workout breakdown

Our resistance band workout is comprised of four supersets. Fear not dear reader, a superset just means two exercises executed one after another without a break. In this case, each superset counts as one round with a 20-second break between round one and round two.

As this workout targets your entire body, you can expect to work your core as well as your upper and lower body with the following exercises:

  • Banded row: You’ll primarily engage your core and your biceps in this exercise; strengthening and sculpting your upper and middle back for improved posture.

  • Push-ups: This classic exercise enlists your entire body. Attempt the resistance band version only once you can execute a standard push-up with correct form and a full range of motion.

  • Sumo squat: Want to build balance and stability? Then it’s time to get your sumo squat on. The deeper range of motion here means you’ll really have to employ your core and glutes to maintain balance and a straight back. The pulsed version of this exercise will target smaller stabilizer muscles.

  • Plank jacks: This dynamic plank variation goes a long way to strengthen your core while the resistance bands help trim and tone your legs.

  • Shoulder taps: Solid as a rock! The key to this adapted plank is maintaining stability. Here slow and steady trumps fast and furious. Your hips should stay still as you perform the taps with control.

  • Glute bridges: Our bottoms, aka glutes, are our biggest and most underutilized muscles, especially with the amount of sitting most of us do as a result of office jobs. Glute bridges are a fantastic way to reignite this sleepy group of muscles, lay the foundation to a stable core and promote healthy posture.

Superset 1: Upper body

Banded row x 10 reps

  • Muscles involved: Upper back, shoulders, biceps, abs

  • Resistance band: Looped under feet right under the arch of the sole

Directions:

  1. Sit with your back straight and the band looped around feet holding bands in both hands

  2. Keep your upper body stationary; pull the bands to your sides with elbows tight to your body

  3. Squeeze your back muscles at the top and hold for a breath

  4. Slowly release the tension, then pull back to return to start position

Tip: Keep your neck long and shoulders back and down away from your ears.

Push-ups x 5 reps

  • Muscles involved: Chest, shoulders, triceps, lats, core

  • Resistance band: Looped across your back on the shoulder blades, with each end pressed under each palm

Directions:

  1. Begin with your hands under your shoulders and feet slightly wider than hip-width apart

  2. Keep each end of the resistance band firmly pressed against the floor under your palms

  3. Step your legs behind with feet together, toes curled under and lift hips

  4. Tense every muscle in your body to form a straight line from head to heels throughout

  5. Lower your chest to the floor with your elbows tight to your body

  6. Extend your arms to push your body back to the start position

Tip: Keep your neck in line with your spine; shoulders pulled back and down away from ears.

Superset 2: Lower body

Sumo squat x 10 reps

  • Muscles involved: Glutes, hamstrings, quadriceps, abs, lower back

  • Resistance band: Tie the band just above your knees

Directions:

  1. Stand straight with your shoulders above your hips, feet wider than shoulder-width apart and toes slightly turned out

  2. Drop your hips back and down keeping your knees behind your toes and hips with your ankle in line, so your knees don’t collapse inward

  3. Go as low as you can while maintaining proper form

  4. Immediately drive your weight into your heels to stand back up to start position

Tip: Engage your core and glutes throughout; using your arms for balance.

Sumo squat x 20 pulses

  • Muscles involved: Glutes, hamstrings, quadriceps, abs, lower back

  • Resistance band: Tie the band just above your knees

Directions:

  1. Stand straight with your shoulders above your hips, feet wider than shoulder-width apart and toes slightly turned out

  2. Drop your hips back and down keeping your knees behind your toes and hips with your ankle in line, so your knees don’t collapse inward

  3. Go as low as you can while maintaining proper form and hold

  4. Keeping the squat level, execute small pulsing movements up and down for the indicated amount of reps

Tips: Keep your neck long and shoulders back and down away from ears. Maintain a straight back and keep your glutes engaged at all times.

Superset 3: Core

Plank jacks x 10 reps

  • Muscles involved: Abs, shoulders, glutes, triceps

  • Resistance band: Tie the band comfortably just above your ankles

Directions:

  1. Place your hands on the floor underneath your shoulders with your legs straight behind, feet together and toes curled under

  2. Tense every muscle to keep your body in a straight line from your head to heels

  3. Keeping your core engaged, jump your feet apart as wide as you can

  4. Jump your feet back together

Tips: Keep your hips as still as possible and don’t sink into shoulders.

Shoulder taps x 10 reps

  • Muscles involved: Abs, shoulders, glutes, quadriceps, hamstrings

  • Resistance band: Tie the band comfortably just above your ankles

Directions:

  1. Place your hands on the floor directly underneath your shoulders with your legs straight behind, feet together and toes curled under

  2. Tense every muscle to keep your body in a straight line from your head to heels

  3. Keeping your core engaged, lift your right hand and tap your left shoulder

  4. Place the right hand back onto the floor and lift your left hand and tap your right shoulder

Tips: Keep your head neutral with your chin down and your hips as still as possible — don’t sink into shoulders.

Superset 4: Glutes

Glute bridge x 10 reps

  • Muscles involved: Glutes, hamstrings, lower back, abs

  • Resistance band: Tie the band just above your knees

Directions:

  1. Lie on your back with your knees bent and feet flat on the floor

  2. Press your weight into your heels and engage your glutes to raise your hips

  3. Lift your hips until your body forms a straight line from your shoulders, hips to knees

  4. Squeeze your glutes at the top of the movement

  5. Lower your hips back down and return to start position

Glute bridge pulses x 20 pulses

  • Muscles involved: Glutes, hamstrings, lower back, abs

  • Resistance band: Tie the band just above your knees

Directions:

  1. Lie on your back with your knees bent and feet flat on the floor

  2. Press your weight into your heels and engage your glutes to raise your hips

  3. Lift your hips until your body forms a straight line from your shoulders, hips to knees

  4. Squeeze your glutes at the top of the movement

  5. Hold the glute bridge, maintain the height of your lift as you execute small pulsing movements outwards with your knees

For more workouts like this, plus yoga flows and nutrition tips ,sign up for 8fit Pro today. Subscribe to our YouTube channel for more full-length workouts.

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