Full-body Resistance band workout

Get ready to tone and tighten your body with resistance band exercises.

This 20-minutes full-body resistance band workout is perfect for shaping up your body all over.

The very basic of toning your body is to challenge your body and muscles. 

And most people add challenge to their workout by pairing up the exercises with dumbbells. That's great, but if free weights like dumbbells are all you are using, then you are missing out —a lot. And limiting your results. 

To truly maximize your results, you most definitely need resistance bands

A resistance band may only weigh a few ounces, but they can create as much resistance as free weights. In fact, by stacking bands, you can create over 100 lbs of resistance without holding that much of weight.

And unlike free weights, those elastic tubing bands do not rely on gravity to create and provide resistance.

That's a tremendous benefit. And because of that, exercises you can do with them are almost limitless. 

With free weights like dumbbells, you are bound to vertical, up-down movements. You can do squats, but you can't do fire hydrants.

With bands, you can add resistance to exercises that go beyond vertical functional movement patterns. You can add resistance (and by that, I mean challenge) to exercises that move in all planes of motions such horizontal, vertical, and diagonal in any body positioning such as laying, standing, and twisting. 

Needless to say, many of the best body toning exercises are not bound to up-down movements or in standing position. And only with bands, you can add more challenge to those exercises.

Let's take a look at some. 

  • Glute Bridge: Vertical movement performed laying on the floor
  • Reverse Crunch: Vertical movement performed laying on the floor
  • Standing Chest Press: Horizontal movement 
  • Diagonal Chop: Diagonal swing movement 

Not only that, resistance bands can be used for a wide variety of functional movement patterns that mimic everyday activities and even sport-specific movements.

They are well sought after in physical therapy training and rehabilitation. 

This is something free weights like dumbbells and kettle-bells cannot do since they can only provide resistance in a vertical plane due to the use of gravity.  

This means if you do an exercise with a free weight in the horizontal plane, such as moving your left hand (while holding a dumbbell) from the left side of your body to the right side of your body, there is no resistance to that movement.

Another benefit of resistance bands is that they're easy on your joints, but tough on your muscles. This reduces your risk of joint injury without sacrificing the work you put on your muscles. 

Resistance bands are also lightweight and portable, making them perfect for home, outdoor, and on-the-go workouts. You can take them anywhere and elevate your challenge and spice up your workout. 

And just like free weights, resistance bands also come in a range of resistance levels, from highly stretchable light resistance to heavy-duty strength. You can choose difference resistance according to your fitness level, strength, and goal.

Need a lot of resistance? Stackable bands allow you to combine multiple bands to create any level of resistance you need. Pretty convenient and cost effective. 

This versatility of resistance bands makes them just perfect for this 20 minutes full-body toning workout.

So, get ready to rock your bands and improve your flexibility, core strength, stamina in just 20 minutes.

How to do this band workout:

Perform each exercise below for the prescribed number of reps, then repeat each circuit 3 times before moving to the next. Rest 30 to 60 seconds between circuits.

And don’t miss our sample resistance workout suggested at the very end. Ready, set, go!

1. Squat to press

Squat to press - band exercise

Grab handles with an overhand grip and stand in the middle of the band with feet parallel and hip-width apart. Position hands at shoulder height, with your palms facing away from you and elbows bent.

Sit your hips back, bend at the knees to squat until your thighs are nearly parallel to the floor. Keep your chest up, engage your abs, and press knees out over your toes. Pause for 1-2 seconds then push up to standing while extending your arms straight overhead. Repeat and complete your reps. Repeat 10-15 times

2. Bent-Over Row 

Band bent over row

Grab a resistance band and step on the middle of the band with your feet about shoulder-width apart.

Hold the band in each hand at the arm's length, and bend at your hips. Lower your torso until it's almost parallel to the floor. Keep your lower back naturally arched.

Squeeze your shoulder blades together and pull the band up to your upper abs. Pause, then return. Repeat 10-15 times 

3. Mini-Band Glute Bridge

Mini-band glute bridge

Place a mini-band around your thighs, just above your knees. Lie on your back flat, bend your knees to 90° close to your glutes, and pull your toes toward your shins os only your heels touch the floor.

Brace your core, press your lower back into the floor, and widen your feet until you feel tension on the band.

Maintaining tension on the band, squeeze your glutes, push your heels into the floor, and lift your hips off the floor until they are in line with your knees and shoulders. If you feel a strain in your lower back (as opposed to your glutes and hamstrings), don’t raise your hips up as high.

Pause, then lower back down. Repeat 10-15 times. Keep your glutes engaged and maintain a neutral spine throughout the movement.

4. Reverse Crunch

Reverse crunch

Use the anchor to set the band at a low position and attach the ankle cuff to your ankles. Scoop back to create tension on the band. Lie flat back on the floor and bend your knees at the 90°.

Brace your abs, lift your hips off the floor and crunch toward your chest, contracting your abs. Pause, then slowly return to the first position. Repeat 10-15 times.

5. Standing Chest Press

Standing chest press

Secure the band to a sturdy object at chest height. With your back to the object, grab a handle in each hand and step forward until there's no slack in the band. Your hands should be at your chest, elbows up and palms facing down.

Press the handles forward and together at the same time. Pause, then return slowly, being careful not to go past your shoulders. That's one rep. Repeat 10 to 15 times.

6. Biceps Curl

Biceps curl

Stand with your feet shoulder-width apart. Place your feet over the middle of the band. Grab a handle in each hand with palms facing forward.

Pull your arms toward your shoulders by bending at the elbow. Pause, then slowly relax your biceps and lower your forearms down untill your arms are straight, then repeat 10-15 times.

7. Lateral Raise

Lateral raise

Place both feet on the band and grab a handle in each hand with palms facing ing. The further apart your feet are, the harder this will be.

Keeping your arms straight, raise the handles out to the sides coming up to your shoulder height. Lower them to the starting position and repeat 10-15 times.

8. Diagonal Chop

Diagonal chop resistance band

Anchor the band near the floor on a door with one handle. Hold the handle with both hands next to your hip. Take a few steps away from the anchor to create tension on the band.

Keeping the arms straight and using your abs, rotate the body and bring the arms up diagonally while squeezing the abs. Rotate the hips and knees as you turn. Return and repeat 10-15 times. Switch sides and repeat.

20-Minute Resistance Band Workout

* Recap do 10-15 reps per exercise, then repeat each circuit 3 times before moving to the next. Rest 30-60 seconds between circuit. 

20-Minute Resistance Band Workout

The Takeaway

Resistance band exercises are incredibly effective at toning and shaping your muscles without bulking them up. For more band exercises, checkout our Resistance Band Workout Exercise PosterThe poster illustrates 15 of essential band exercises for toning and tightening the body, all in a simple compact manner. 


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