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    Home » Home Workout Routines For Women

    Full Body Workout Resistance Bands (With PDF)

    Modified: May 15, 2025 · by Shelby Stover · This post may contain affiliate links · Leave a Comment

    Increase your strength and cardio abilities with this full body workout resistance band workout. Performed as a circuit this at-home workout uses a combination of compound exercises and isolation exercises to stimulate all major muscle groups in just 15 minutes.

    Three images of a woman working out in shorts at home with resistance bands and text on the image collage.

    This full body resistance band workout places an extra special emphasis on posterior chain exercises (both upper body and lower body).

    These exercises help strengthen the postural muscles, reduce pain, and improve energy. It's an at-home workout to help you get started with strength training at home (learn more on how to start strength training!).

    Need help getting started with home workouts that strengthen the entire body? Check out the Busy Mom's ULTIMATE GUIDE To Working Out At Home.

    The Workout

    Resistance Band Squat And Press12 repetitions
    Lateral Raise10 repetitions per arm
    Tricep Extension10 repetitions per arm
    Banded High Row10 repetitions
    Step Ups8 repetitions per leg
    Reverse Plank30 seconds
    Rest45 seconds x 4 rounds

    To perform the resistance band workout: complete each exercise back to back without rest for the prescribed repetitions. Rest for 45 seconds and repeat the circuit for a total of four rounds.

    Resistance Band Workout PDF

    Below is a PDF of the workout for you to download (click the image). Here, you can record your weights and any notes.

    Mark down the workout and then as you go through them week by week strive to progress them by upping your weight, improving your form, or getting through the sets faster.

    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.

    Image of a workout printable with notes on repetitions.

    Which Resistance Band You Need

    With so many resistance bands out there it's hard to know what to have on hand!

    However, resistance bands are one of the best pieces of equipment because they're so versatile!

    Actually, here are 10 amazing resistance band exercises in general.

    What you're looking for are strength bands, or "power resistance bands" (not pilates bands!). Likewise, a mini loop will also work for most of the exercises and is what I recommend most for my moms in the SMASH home workout program. Check out these effective mini band exercises to see what I mean.

    These resistance bands come with different tension levels and can serve many different purposes. For this resistance band EMOM workout I'd suggest starting with the yellow band for 10-35 lbs. 

    Learn the benefits of resistance bands, grab a set, and then make sure to check out this free printable resistance band exercise chart for beginner ideas!

    Workout Tips To Maximize Your Results

    For any at-home workout, remember that form is crucial. Don’t just go through the motions. Slow it down and make each and every rep count. THAT is how you increase your strength.

    Band Squat & Press

    1. Take your feet more than hip distance apart and wrap the band under your feet with it held in your hands.
    2. Push the hips back and bend the knees as you drop into a squat.
    3. Push up through the feet and as you stand up begin to raise your arms over your head.
    4. Bring the band back down to chest height and repeat.

    Note: video below is of a squat and press with a dumbbell but the basics are the same.

    Band Lateral Raise

    1. Place the resistance band around your wrists and stand tall.
    2. Bend the elbows to 90 degrees.
    3. Keep one arm at your hips while you raise the other elbow against the band to just below shoulder height.
    4. Pause and return back to the starting position.

    Red Band Kickback

    1. Come into position on all fours.
    2. Place the band either around both feet or if it's a long band hooked on the hands and on one foot only.
    3. Keep a neutral back as your squeeze the glutes and kick back, straightening the leg.
    4. Bring the knee back and in and repeat.
    Woma in purple sports bra and black pants performing a glute kickback on the floor

    High Row

    1. Sit on the ground with your feet out in front of you. Wrap a strength band around your feet and hold the other end in each hand. Sit up tall with the arms straight.
    2. Raise the elbows up so that they’re just slightly below your shoulders as you row the elbows backward and bring your hands towards your chest.
    3. Pause briefly and return to the starting position.

    Woman in dark fitness clothes sitting upright performing a seated band row

    Step-Ups

    1. Wrap the band around your shoulders and the foot you won't be using.
    2. Place one foot on a bench or secure chair.
    3. Lean the knee forward, pull up through the front heels and pull your body to the top of the bench.
    4. Pause and reverse the movement coming down slowly to the starting position.
    5. To see a visual of how to place the band watch this banded lateral step up.
    Woman in black pants and sports bra holding a dumbbell at her waist with one leg up on a bench about to do a step up and arrows and text around it for tips on performing

    Reverse Plank

    1. Begin with your hips on the ground, legs straight out in front of you and your hands with fingers pointed out a few inches behind your hips.
    2. Squeeze the glutes and raise the hips high into the air coming into a posterior pelvic tilt. Open up the chest and hold.

    Other Fitness Tips To Help You Get Strong

    • 5 Minute workouts
    • Best core and ab workout
    • Combo exercises you need to save time
    • How to do push ups as a beginner
    • Everything you need to know about home workouts
    • Quick workouts for busy moms
    • 6-week fat loss plan
    • 25+ at-home workouts for weight loss
    • Mommy and me workout
    • How to make time for fitness
    • Benefits of strength training

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    Frequently Asked Questions About Resistance Band Workouts

    How often should I do a resistance band workout?

    This total body workout can be done 3-4 days per week ideally on non-consecutive days. Or, add this total body program into your workout routine one day per week to switch up your current style.

    Do resistance band workouts really work?

    One of the reasons that resistance band exercises are such a great way to train is that they have the most tension at the hardest part of the exercise. Band workouts are an effective way to train at home because they add external resistance to your muscles while keeping the exercises joint-friendly and low-impact.

    A small photo of a woman performing a resistance band row with text above the image.

    More Home Workout Routines For Women

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      Get Strong in 20 Minutes: Dumbbell Workout for Busy Days (With PDF)
    • Two images of a woman performing exercises with text on the image about a Christmas workout.
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    • Woman in shorts and a sports bra performing a glute bridge on a couch.
      10 Minute Booty Blast: Get Glutes That Scream Wow
    • A woman on all fours performing a banded glute exercise.
      10 Minute Banded Glute Workout

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    Welcome!

    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

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