At Home Workout: The Resistance Band

In this continuing series introducing different workouts you can do at home, we are going to work with a resistance band. If you would like to choose only one equipment to buy for home to make your workouts more effective, and if you don’t want to spend a lot of money, you should go for resistance bands. Purchasing dumbbells has the disadvantage that you would probably need many different weights for training each body part – but you can train every muscle group effectively with just a resistance band. However, it might be a good idea to buy resistance bands for different difficulty levels – they are usually really affordable and most of the time even come in a set anyway. In this case, the color indicates the difficulty level, but they might differ by brands, so make sure to check the packaging first.

For this workout you will literally only need the resistance bands, and it moves your whole body, training all the important muscle groups with one exercise for each. You will have to do 3 sets of 12-15 repetitions for a great toning workout. These are some of the most basic exercises you can do with a resistance band, so in case you are interested in a resistance band workout for any specific muscle group, let us know in the comments below and we will put it on our list of upcoming workouts!

As always, don’t forget to warm-up before! You can either complete the warm-up part from our full body circuit training workout, go for a 10-minute jog, or if you are completing this workout in the gym, then hop on a cardio machine for 10 minutes to get your heart rate up!


Resistance band squats – stand on the resistance band, while holding the two ends in your hand, with your feet a little bit wider than shoulder-width apart, your toes pointing outwards. Squat down and raise the ends of the band to your shoulders so that it’s tight. Then slowly stand up, pushing against the resistance of the band. Very important: squat back down slowly to get the most out of the exercise!


Lateral raises – with the same starting stance, hold the band so that it’s tight when your arms are relaxed next to your body, straight. Then only slightly bending your arms –but not bending them any more during the exercise- raise them up to the side, against the resistance of the band.  Raise until the height of your shoulders, stop for a few seconds, then slowly lower them back down.


Triceps extensions – stand on the band with one foot and step a bit ahead with the other to ensure a stable position. Raise your arm and bend them behind your head: your uppers arms should be next to your ears, your hands pointing towards the middle of your back, holding the bad. Extend your arms upwards (your elbows should stay in place!) pulling the band, than slowly get back to the starting position. If it feels to easy, try doing the same with one arm.


Biceps curls – from the same starting position as the lateral raises, keeping your elbows fixed by your side, curl your arms, bringing your up until they are parallel to the ground. Hold it there for 10 seconds then slowly lower them back down. If it’s too hard, let the band looser; if it’s too easy grab it even lower to make it tighter. (The picture shows a slightly different variation, curling your biceps over the parellel level.)


Lying chest press – lay down on the resistance band with your back on a bench or stool, holding the band in your hands on the sides at the level of your chest. Then extend your arms upwards, as if you were doing a regular bench press with dumbbells, pushing against the resistance of the band.


Bend over rows – stand on the resistance band with your feet about shoulder width apart and your knees bent a little bit. Bend forward with your upper body keeping a stable position and most importantly: keeping your back straight. Then pull the two ends of the band upwards and backwards, bringing your hands back to your hips. Hold it for a few seconds squeezing your back then let them back down again.

Take your time to stretch each body part after finishing your workout! We hope you will like this workout ~ if you do, please let us know in the comment section below, or snap a quick picture, share it on social media and tag us, so we can all see your progress and results!

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