Full Body Workout Resistance Bands (With PDF)

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.

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.

As a Certified Strength & Conditioning Specialist, I can tell you that this at-home workout is an amazing way to 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.

Jump To

• The Workout
• Resistance Band Workout PDF
• Which Resistance Band You Need
• Workout Tips To Maximize Your Results
• Other Fitness Tips To Help You Get Strong
• MAXIMIZE Your Workout Time
• Frequently Asked Questions About Resistance Band Workouts

The Workout

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.

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.

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.

Get my bands from Prosourcefit. They have a wide variety of awesome gear for home workouts. Likewise, the service has always been great!

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

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.

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.

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.

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

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Frequently Asked Questions About Resistance Band Workouts