This 20-Minute Full-Body Resistance Band Workout Is Perfect for Beginners

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This beginner resistance band workout works all your muscles in one exercise session.
Image Credit: The Good Brigade/Photodisc/GettyImages

If you want to make the most of your time during your exercise session, choosing a full-body workout is a great option. A well-planned total-body workout targets multiple muscle groups and will build muscle, improve strength and cardiovascular fitness, burn calories and promote a balanced fitness routine.

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Resistance bands are a great way to build total-body strength. Not only are they an affordable workout tool, but they're also incredibly versatile, easy to travel with and can be used to work pretty much every muscle in your body.

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Another perk of resistance bands is they typically come in a pack with varying levels of resistance. The categories are: light resistance, medium resistance, heavy resistance and extra-heavy resistance. The thicker the band, the more resistance it offers.

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So, if you're just starting out on your strength-training journey, the thicker bands with heavy or extra-heavy resistance might be best for you. Once you get stronger, you can move to a lighter resistance level. And you don't have to buy a new band — you can just choose the next best resistance level for you from the set you initially bought!

Ready to give resistance bands a shot? Check out the following beginner resistance band workout, which hits all your muscles so you can get the most bang for your buck in a short amount of time.

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How to do it:‌ Perform 10 reps of each exercise below in order. Once you're done, repeat the sequence two more times. Rest as needed. The whole workout should take around 20 minutes depending on your rest time and fitness level.

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Things You'll Need

  • A long, looped resistance band (sometimes called a pull-up assist band)

  • An exercise mat

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1. Banded Squat

JW Player placeholder image
Sets 3
Reps 10
Region Lower Body
  1. Step on the band with both feet shoulder-width apart.
  2. Bring the rest of the band up and over your shoulders to create resistance.
  3. With the band resting on your shoulders, push your hips back to lower toward the floor. Focus on lowering your body as if you were going to sit on a chair.
  4. Lower down as far as comfortable, or until your thighs are parallel with the floor.
  5. Reverse the motion by pressing through your heels to return to standing.
  6. Repeat.

2. Banded Deadlift

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Sets 3
Reps 10
Region Lower Body
  1. Step on the band with both feet hip-width apart.
  2. Create an "X" in front of your legs with the band.
  3. Roll your shoulders back and engage your back and core muscles.
  4. Bend your knees slightly, send your hips back behind you (engaging your glutes and hamstrings) and lean your torso toward the floor with your back long. Keep your core braced and spine completely flat.
  5. Drive your hips forward and reverse the motion to return to standing. Be careful not to hyper-extend your hips.
  6. Repeat.

3. Banded Hammer Curl

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Sets 3
Reps 10
Region Upper Body
  1. Step on the band with both feet hip-width apart.
  2. Wrap the band around your hands to create resistance.
  3. Keeping your elbows pinned to your sides, curl the band up toward your shoulders. Your palms should face in toward your body (thumbs up, pinky fingers down).
  4. Slowly lower the band back down with control.
  5. Be sure to maintain constant tension on the band during the curl and the release.
  6. Repeat.

4. Banded Bent-Over Row

Sets 3
Reps 10
Region Upper Body
  1. Step on the band with both feet shoulder-width apart.
  2. Create an "X" in front of your legs with the band.
  3. Roll your shoulders back and engage your back and core muscles.
  4. Bend your knees slightly, send your hips back behind you and lean your torso toward the floor with your back long. Keep your core braced and spine completely flat.
  5. Initiate the row by squeezing your shoulder blades together then pulling through your arms to raise the resistance band up toward your ribcage. Pause at the top of the movement.
  6. Reverse the motion, extending your arms to lower the resistance band so your hands are by your knees.
  7. Be sure to maintain constant tension on the band during the pull and the release.
  8. Repeat.

5. Banded Hammer Curl to Reverse Lunge

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Sets 3
Reps 10
Region Lower Body and Upper Body
  1. Step on the band with your left foot and place your right foot slightly behind you.
  2. Wrap the top of the band around your hands to ensure tension and resistance.
  3. First perform a hammer curl by turning your palms in toward you (thumbs up, pinkies down) and curling the band up toward your shoulders.
  4. Hold the top of the hammer curl and step a few feet backward with your right leg, bend it to 90 degrees (your right knee hovering just above the ground) and lower into a lunge.
  5. Return to standing by pushing through your left foot and release the hammer curl down.
  6. Repeat on both sides.

6. Banded Kneeling Shoulder Press

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Sets 3
Reps 10
Region Upper Body
  1. Start in a kneeling position with the bottom of the band under your knees.
  2. Grab the top of the band with both hands.
  3. Keeping your back straight and without moving your torso, press your arms overhead. Finish with your biceps by your ears.
  4. Slowly lower your arms back down until your hands are at shoulder height.
  5. Repeat.

7. Banded Kneeling Triceps Extension

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Sets 3
Reps 10
Region Upper Body
  1. Start in a kneeling position with the bottom of the band under your knees.
  2. Grab the top of the band with both hands at the back of your neck.
  3. Keeping your elbows in toward your ears, press the band straight up until your arms are straight. Your biceps should be by your ears.
  4. Slowly release your arms back down to the back of your neck, keeping constant tension on the band.
  5. Repeat.

8. Banded Dead Bug

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Sets 3
Reps 10
Region Core
  1. Lie flat on your back and loop the resistance band in half.
  2. Loop the band around the outside of your hands to create tension.
  3. Bring your knees up to a tabletop position and lift your head and shoulders off the mat.
  4. In one motion, extend your arms and legs, maintaining constant tension on the band and ensuring your back is flat as you extend your legs.
  5. Bend your knees and return to tabletop position while your arms come back to center.
  6. Repeat.

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