Resistance bands are a great tool to use to add variation to your workouts.

Resistance bands are light and portable meaning that you can get a great full body resistance band workout absolutely anywhere.

It is advisable to have resistance bands varying in levels in order for you to gradually progress as well as  allowing for greater range of movement for some exercises.


This workout plan is designed to challenge the whole body in all three planes of motion, so it is a great all round routine.

There are 11 exercises as part of this full body resistance band workout. You will need resistance bands which have handles as well as ones that do not. Ensure that you warm up adequately prior to doing the workout plan.

Full body resistance band workout plan

1. Shoulder mobility drills

This exercise is designed to increase the mobility and stability of the shoulders. Take hold of a resistance band wider than shoulder width apart, just in front of your hips. Slowly take your arms overhead, maintaining the tension on the resistance band.

Take the band as far as you can comfortably and then return to the start position ensuring that your shoulders do not lift up towards your ears. Perform 5-8 repetitions.

2. Resistance band Row

This resistance band exercise targets the muscles of the upper and mid back. Wrap the band around a pillar, pole or something similar. Take a hold of the resistance band with handles bringing your hands to just below chest with your palms facing downwards.

Draw the handles of the bands in towards your chest, squeezing your shoulder blades together. Slowly return back to the start position ensuring your shoulders do not move up towards your ears. Perform 10-15 repetitions.

3. Squat & press

The squat & press is a great exercise for the whole body involving the muscles of the legs, arms and core. Step onto the band with your feet hip width apart, holding the ends of the band in each hand at shoulder height.

Perform a squat keeping your weight towards your heels. As you push up from the squat position, extend your arms overhead in a pressing action to increase the tension on the band. Bring your hands back to shoulder height and then begin your next squat. Perform 10-15 repetitions.

4. Resistance band deadlift

Perform this exercise with a resistance band with handles to work the hamstring, gluteal and lower back muscles. Stand on the resistance band with your feet hip width apart, holding the handles in each hand.

Hinge at the hips until your upper body is parallel to the ground. Engage the muscles of the hamstrings, gluteals and lower back to come back to the start position, maintaining the alignment of your spine as you do so. Perform 10-15 repetitions.

5. Resistance band reverse flyes

The resistance band reverse flyes are an exercise targeting the muscles of the mid back and so also assists in improving your posture. Take a hold of the band with your hands shoulder width apart.

Bring your hands up to lower chest height with your palms facing each other. Take your hands apart until they are in line with your shoulders, keeping your arms extended to increase the tension on the band. It is important to focus on the muscles in your mid back to prevent your shoulders moving upwards. Perform 10-15 repetitions.

6. Side step shuffle

This exercise targets the muscles of the hips. Tie the resistance band into a loop, which can just fit around the bottom of your thighs. Place the looped band around your thighs, bending your knees slightly.

Step to the side with your right foot, then bring the left foot to join the right foot. Maintain your position throughout the exercise; knees slightly bent, weight into the heels with your chest up. Perform 10 steps in each direction.

7. Split lunge with lateral raise

Take a hold of the resistance band in each hand. Place one foot onto the band and then take a big stride backwards. Lower your back knee down towards the ground, whilst at the same lifting your arms out to shoulder height.

Push through the heel of the front foot to come back up, lowering the arms at the same time. This exercise targets the muscles of the legs, hips, core, shoulders and arms.

8. 1 leg balance and front raise

full body resistance band workout_2

This resistance band exercise challenges your balance, core stability as well as your shoulder strength. Take a hold of the ends of the band in each hand and place one foot onto the middle of the band.

Lift your other foot off the floor and lean forwards slightly. The aim here is to maintain a ‘line’ from your head down to your foot. Lift your arms up to shoulder height working against the resistance your standing leg creates. Slowly control, lowering your arms back to the start position. Perform 5 repetitions on each leg.

9. Resistance band side lying leg press

This exercise involves you lying on your side and targets the muscles of the hip. Lie on your right side with your legs extended and have your right arm extended overhead for your head to rest on. Take a hold of the resistance band at the ends in your left hand and place your left foot in the loop created with your hip and knee at 90 degrees.

Extend your left leg so that your heel is in line with your hip directly above your right foot. Maintain a small gap between the legs throughout the exercise, whilst trying to maintain the position of your hips. Perform 10 repetitions on each side.

10. Resistance band roll down

This exercise focuses on the core as part of this full body resistance band workout. Sit on the ground with your legs extended, hooking the band around the soles of your feet.

Take a hold of the ends of the band in each hand. Slowly roll down, back bone by back bone down to the ground using the resistance band to assist you. Continue the movement until your head is on the ground.

To return, draw your chin to your chest and then roll up back bone by back bone to come up to seated. Ensure you perform this exercise as slowly as you can with control. Perform 4-8 repetitions

11. Standing trunk twist

This is another core exercise with particular focus on the obliques.

Wrap the resistance band around a pole or something similar. Stand side on to the pole and take a hold of the end of the band in the hand furthest from the pole. Place your other hand on top to from a fist.

Take your feet hip width apart with your knees soft. Twist away from the pole keeping your hips facing forwards so that the movement comes from the waist.

Control the movement on the way back so that the increased tension on the band does not pull you back in. Perform 8-10 repetitions on each side.

Perform this full body resistance band workout plan as a circuit format. Perform the exercises back to back with no rest, then rest for 1 minute and then repeat a further 1 or 2 times. Perform each exercise with control to keep your muscles under tension for longer.

If you need any more tips on how to perform the exercises within this full body resistance band workout check out this video.

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