Full-body resistance band workout

Why resistance bands work

Resistance bands are arguably the most underrated piece of training equipment. They're cheap (a full set costs £10-25), weigh almost nothing, take up zero space, and can replicate almost every gym exercise.

But they're not just a compromise for when you can't access a gym. Bands offer some genuine advantages:

• Accommodating resistance: Bands get harder as they stretch, which means the resistance matches your strength curve — you're working hardest at the point where your muscles are strongest
• Constant tension: Unlike free weights, there's no "easy" phase of the movement. Your muscles are under tension throughout the entire range of motion
• Joint-friendly: The elastic resistance is gentler on joints than heavy free weights, making bands excellent for rehabilitation and beginners
• Versatile: One set of bands can replicate dozens of exercises across all muscle groups

Equipment needed

A basic set of loop bands with different resistance levels:

• Light (yellow/green): Warm-ups, isolation movements, upper body
• Medium (red/blue): Most upper body exercises, lighter lower body work
• Heavy (black/purple): Lower body exercises, assisted pull-ups

If you have a door anchor (included in most sets), you can add rows, chest presses, and cable-style movements. A small flat loop band (mini band) is useful for glute activation.

The workout

Perform each exercise for the prescribed reps with 30-45 seconds rest between exercises. Complete 2-3 rounds of the full circuit.

Warm-up (3 minutes)

• 1 minute: Light band pull-aparts (20 reps)
• 1 minute: Bodyweight squats
• 1 minute: Band-assisted shoulder dislocates (10 slow reps)

Circuit (8-10 minutes per round)

1. Banded squat — 15 reps

Stand on the centre of a loop band with feet shoulder-width apart. Hold the band at shoulder height with both hands. Squat down until your thighs are parallel, then drive up through your heels. The band adds increasing resistance as you stand.

Muscles worked: Quads, glutes, core

2. Band chest press — 12 reps

Loop the band around your back at chest height, holding one end in each hand. Step forward with one foot for stability. Press your hands forward until arms are extended, then return slowly. Keep your core braced throughout.

Muscles worked: Chest, triceps, shoulders

Alternative: If you have a door anchor, attach the band at chest height and press away from the door.

3. Band pull-apart — 15 reps

Hold the band in front of you at shoulder height with straight arms, hands about shoulder-width apart. Pull the band apart by squeezing your shoulder blades together until the band touches your chest. Return with control.

Muscles worked: Rear deltoids, upper back, rhomboids

4. Banded Romanian deadlift — 12 reps

Stand on the centre of the band with feet hip-width apart. Hold the band with both hands in front of your hips. Hinge at the hips, pushing your bum back and lowering your hands towards the floor. Keep your back flat and knees slightly bent. Return to standing by driving your hips forward.

Muscles worked: Hamstrings, glutes, lower back

5. Band overhead press — 12 reps

Stand on the band with feet shoulder-width apart. Hold the band at shoulder height with palms facing forward. Press upward until your arms are fully extended overhead. Lower with control.

Muscles worked: Shoulders, triceps

6. Band bent-over row — 12 reps

Stand on the band with feet hip-width apart. Hinge forward at the hips about 45 degrees, keeping your back flat. Hold the band with both hands, arms hanging down. Pull the band up towards your lower chest, squeezing your shoulder blades together. Lower with control.

Muscles worked: Back, biceps, rear deltoids

7. Banded lateral walk — 12 steps each direction

Place a mini band (or tie a loop band) just above your knees. Get into a quarter-squat position. Take 12 steps to the right, maintaining tension on the band, then 12 steps back to the left. Keep your hips level and don't let your knees cave inward.

Muscles worked: Glute medius, hip abductors

8. Band bicep curl — 12 reps

Stand on the centre of the band. Hold each end with palms facing forward. Curl your hands up towards your shoulders, keeping your elbows pinned to your sides. Lower with a 2-second count.

Muscles worked: Biceps

9. Band overhead tricep extension — 12 reps

Stand on one end of the band. Hold the other end behind your head with both hands, elbows pointing up. Extend your arms upward until straight, then lower behind your head with control.

Muscles worked: Triceps

10. Pallof press — 10 reps per side

Anchor the band to a door handle or sturdy post at chest height. Stand side-on to the anchor point, holding the band with both hands at your chest. Press your hands straight out in front of you, resisting the band's pull to rotate your torso. Hold for a beat, then return.

Muscles worked: Core, obliques, anti-rotation stability

Cool-down (3 minutes)

• 30 seconds: Chest stretch (hands clasped behind back)
• 30 seconds: Lat stretch (hang from a door frame or reach overhead)
• 30 seconds: Quad stretch (each leg)
• 30 seconds: Hip flexor stretch (each leg)
• 30 seconds: Figure-four glute stretch (each side)

Progression strategies

Bands make progression simple:

1. Increase reps: Go from 12 to 15-20 before increasing resistance
2. Slow the tempo: Use a 3-second lowering phase for more time under tension
3. Add pauses: Hold the hardest part of each rep for 2-3 seconds
4. Use a thicker band: Step up to the next resistance level
5. Double up bands: Stack two bands for more resistance on lower body exercises
6. Reduce rest: Cut rest periods from 45 to 30 to 20 seconds

When to use this workout

This workout is ideal for:

• Travel: Bands fit in any suitcase and work in any hotel room
• Home training: When you can't get to the gym or prefer training at home
• Active recovery: Use lighter bands on rest days for blood flow and mobility
• Deload weeks: Lower resistance than your usual gym sessions while maintaining movement patterns
• Beginners: An excellent introduction to resistance training with lower injury risk

Frequency

Aim for 2-3 sessions per week with at least one rest day between sessions. If you're using bands as your primary training method, 3 sessions per week of this full-body circuit will deliver solid results for beginners and intermediates alike.

The bottom line

Resistance bands aren't a compromise — they're a legitimate training tool that can build real strength and muscle when used consistently. They're portable, affordable, joint-friendly, and infinitely scalable. Whether you're training at home, in a hotel room, or in your back garden, this 25-minute workout hits every muscle group and requires nothing but a £15 set of bands and a small patch of floor.