Target your entire body with this full-body resistance band workout routine! Done in just 20 minutes this home workout helps you level up your fitness without sacrificing much time away from your family.
As a Certified Strength & Conditioning Specialist, this is one of my go-to workouts because it uses only a handful of exercises and takes minimal time to complete. With a blend of strength and cardio exercises, it maximizes the short time you have.
"I’ve been using this routine a couple of times a week, and it’s been great. The single-arm shoulder presses are my favorite part. It’s nice to have a workout that hits everything in just 20 minutes." - Pearl
Key Takeaways
Level: This full body workout is great for beginners or avid gym goers alike as it can be made more challenging based on the type of band you choose or adding strategic training techniques like paused reps.
Who it’s for: Since the resistance band workout requires little space it’s great for busy moms, hectic days, or anyone traveling.
Duration: The workout takes about 20 minutes to complete.
Benefits: Since the full body routine uses total body exercises with extra tension from the band, it can help improve strength, boost metabolism, and increase muscle mass, tone, and definition.
The balance of these exercises ensures a full-body workout routine that maximizes calorie expenditure and your fitness goals. Follow it up with a protein-packed day with a high protein meal plan, and you're set.
Parent hack: For all the moms, learn how to work out with a toddler so you're not frazzled!
Below is everything you need to know—plus a printable PDF to take it anywhere.
Why Resistance Bands?
This full body workout uses a red strength band to get the job done.
Resistance bands are one of my favorite pieces of at-home gym equipment for small spaces and for good reason! They're cost-effective, and for full body workouts, they're a great way to gain some extra tension.
Learn more about the benefits of resistance bands and grab a free printable resistance band exercise PDF to kick you off.
How To Warm Up and Cool Down
Complete a full-body warm up for 3-5 minutes before you dive into the workout. This helps your body prepare for the exercises to come. Learn more about how to warm up before a workout.
After the full body band workout, spend a few minutes stretching out the muscles used to help you better recover the next day.
The Full Body Workout Routine
Use this workout routine 2-3 times per week and place the focus on quality repetitions and not just going through the movements.
| Step Ups | 8 reps per leg |
| Single Arm Shoulder Press | 10 reps per arm |
| Bear Crawl | 30 seconds |
| Hamstring Curl | 10 reps |
| Band Face Pull | 10 reps |
| Mountain Climbers | 30 seconds |
| Rest | 45 seconds |
How To Perform The Workout
- Perform each recipe back to back for the repetitions listed.
- Rest for 45-60 seconds after the mountain climbers.
- Go back to the start of the workout and perform it again for a total of 3 times through.
Need help getting started with a workout program? Check out the Busy Mom's ULTIMATE GUIDE To Working Out At Home
Workout PDF
Below is a free workout PDF for you to print. Make note of how the workout feels as you complete it and then try to make it harder week by week.
Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.
How To Progress It and Make It Harder
You can make this total body workout routine more challenging by implementing any progressive training technique below:
- Increase your repetitions or sets
- Use a heavier/stronger resistance band
- Implement an exercise variation like a single leg version
- Adding paused reps
After 2-3 weeks of performing the workout, it's time to make it more challenging.
Exercise Tips
Below is a breakdown of the exercises you'll see in the workout routine. Make sure to take your time mastering them and keep the focus on form and not just going through the motions.
Steps ups
- Find a bench, stairs, or very secured chair. Place the left foot on the bench and hold dumbbells at your sides. The right foot should be very close to the bench. Do not push off the right foot but instead pull your body up with the left foot and unbend the knee.
- Bring the right foot onto the bench. Stand tall.
- Reverse the movement by bending the left knee, leaning forward slightly and slowly lowering the right leg to the floor.
Know that these can be done with just your bodyweight, with a band around your shoulders, or laterally as well.
Single Arm Band Press
- Stand in a staggard stance with the resistance band hooked under one foot and with it in the palm of your hand by your shoulder.
- Brace the core and press the band overhead trying not to flare the ribs.
- Pause briefly as the arm is fully extended and return to the starting position.
Bear Crawls
- Come into a table top position.
- Engage the core with a neutral back and lift the knees to hover above the floor.
- Move the left leg and the right arm forward ad begin to crawl.
- Keep the knees close to the ground.
Sliding Hamstring Curl
- Lay on the ground with the legs straight out from the hips (on sliders or with socks on a hardwood floor).
- Lif your hips in the air by engaging your glutes.
- Keep the weight in the heels as you pull the heels into your bum.
- Pause and keeping the hips up push them back to the starting point.
Band Facepull
- Sit on the ground, legs extended, with the resistance band wrapped around your feet.
- Arms straight out in front, turn the knuckles in toward each other.
- Pull the band toward your face as your elbows come up.
- Pinch the shoulder blades behind your back and return to the starting position.
Mountain Climbers
- Begin in full plank position with your hands under your shoulders and core engaged.
- One by one bring your knees into your chest rounding the lower back but not twisting the hips.
- Try to alternate your legs faster and faster so that your heart rate gets up.
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Frequently Asked Questions About Home Workouts
This band workout can be done 3 times per week on non-consecutive days. Or you can pair it with another full body workout routine and alternate them.
Pearl says
I’ve been using this routine a couple of times a week, and it’s been great. The single-arm shoulder presses are my favorite part. It’s nice to have a workout that hits everything in just 20 minutes.
fitasamamabear says
Single arm presses are so challenging! So happy you love them.