Increase your strength and cardio abilities with this Full-Body Resistance Band Workout For Women. 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.
A Quick Look At The Workout
- 💭Equipment: Mini band or strength band
- ⏲️Duration: 15 minutes
- 📖 Warm up: You can grab a total body workout or use one of your own
- 📋Intensity: Beginner-friendly
- 📖 Frequency: Do this workout 2 times per week
- ⭐ Muscles used: All major muscle groups.
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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. With the addition of resistance bands, it's an at-home workout to help you get started with strength training at home (learn more on strength training tips for beginners at home!).
Resistance bands and dumbbells are the easiest way to get started with home workouts and the only thing I use in my 6-weeks to STRONG workout program.
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Which Resistance Band You Need
With so many options, resistance bands can feel confusing, but they’re one of the most versatile tools you can have. (Check out these 10 best resistance band exercises to see why.)
Look for strength or “power” bands (not pilates bands), though a mini loop works great for most movements, and is what I recommend most (see these effective mini band exercises).
Bands come in different tension levels, so start light, for this workout, a yellow band (10–35 lbs) is a good choice.
Learn more about resistance band benefits, grab a set, and check out this free printable resistance band exercise chart for beginner ideas.
The Full-Body Resistance Band Workout For Women
| Resistance Band Squat And Press | 12 repetitions |
| Lateral Raise | 10 repetitions per arm |
| Tricep Extension | 10 repetitions per arm |
| Banded High Row | 10 repetitions |
| Step Ups | 8 repetitions per leg |
| Reverse Plank | 30 seconds |
| Rest | 45 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.
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 and what I touch on in my full body workout for women over 40.
Band Squat & Press
- Take your feet more than hip distance apart and wrap the band under your feet with it held in your hands.
- Push the hips back and bend the knees as you drop into a squat.
- Push up through the feet and as you stand up begin to raise your arms over your head.
- 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
- Place the resistance band around your wrists and stand tall.
- Bend the elbows to 90 degrees.
- Keep one arm at your hips while you raise the other elbow against the band to just below shoulder height.
- Pause and return back to the starting position.
Red Band Kickback
- Come into position on all fours.
- Place the band either around both feet or if it's a long band hooked on the hands and on one foot only.
- Keep a neutral back as your squeeze the glutes and kick back, straightening the leg.
- Bring the knee back and in and repeat.
High Row
- 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.
- 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.
- Pause briefly and return to the starting position.
Step-Ups
- Wrap the band around your shoulders and the foot you won't be using.
- Place one foot on a bench or secure chair.
- Lean the knee forward, pull up through the front heels and pull your body to the top of the bench.
- Pause and reverse the movement coming down slowly to the starting position.
- To see a visual of how to place the band watch this banded lateral step up.
Reverse Plank
- 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.
- Squeeze the glutes and raise the hips high into the air coming into a posterior pelvic tilt. Open up the chest and hold.
How To Progress The Workout
Once the workout starts feeling a bit easy, there's a few ways to make it more challenging:
- Use a heavier band to add more tension
- Lower your rest times
- Implement pause reps
Learn more about how to make workouts more intense at home so that you can keep getting stronger.
Other Fitness Tips To Help You Get Strong
If you're sick of piecing together workout plans, check out my 6 weeks to STRONG program that walks you through the exact process you need to start getting stronger at home.
Resistance Band Workouts FAQs
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.
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.
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