Andie Thueson » Fitness » A Total-Body Resistance Band Workout You Can Do Anywhere

A Total-Body Resistance Band Workout You Can Do Anywhere


When I started my weight loss journey, I remember thinking that cardio was the only way to lose weight. It seemed the name of the game was the more calories burned. The more weight was lost.

On paper, that’s what made “sense” to me. But I am a curious person, and when I get into learning, I dive deep. I love researching things and learning all angles before making any judgments. So much so that I became obsessed with fitness and health and decided to become a personal trainer.

One of the things I quickly learned was that weight training is essential to help build lean muscles. However, your sports watch might blink back fewer calories burned during a full-body resistance band workout or weight training session. In reality, you’re creating beautiful lean muscle mass, which will help your body burn more calories rest.

In a recent study, Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, aerobic exercise, and weight training—all lost around 21 pounds. Still, those who included weight training shed six more pounds of fat than those who didn’t pump iron.


Those who included resistance training lost primarily fat; the others lost fat and muscle. Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror.

However, if you include weight training as you diet, you’ll protect your hard-earned muscle and burn more fat. All wins in my book! So, adding strength training is an essential step to losing weight and building the toned and tight body we all want.

As a beginner, weights can be intimidating. I always recommend starting with a set of resistance bands. They are a great piece of equipment to have on hand, and they are great for home workouts where you may not have the space for a complete set of weights. I promise with the proper technique and form. You can still get all the benefits of lifting free weights, helping you shed fat and keep that lean muscle.

Total Body Resistance Band Workout! - Strength train wherever you may be! With this full-body sculpting resistance band workout!

The eight resistance band training exercises I will be sharing today are designed to help you target all major muscle groups. Before we dive into this full-body workout featuring, in my ever so humble opinion, the best resistance band exercises, let’s go over some resistance band basics.

When completing resistance band workouts, please keep the following in mind at all times:

  • Always use your band to maintain constant tension. When in doubt, always remember slow and controlled.
  • When choosing which band to use, consider the level of resistance. Use a heavier band when completing a lower-body exercise. And a stretchier, lighter resistance when targeting your upper body.
  • There are several different resistance bands to consider – I personally only use tube bands with handles and loop bands.

  • Remember that resistance bands are designed to work regardless of your fitness level, so whether you are a newbie or are a seasoned pro, resistance bands are fantastic tools to have in your arsenal.
  • Always focus on proper form. I would rather have you do fewer reps with perfect form than do more reps with sloppy form.

Benefits of Resistance Bands

  • Resistance band workouts can be done anywhere, making them perfect for home use. You can also throw in a suitcase when traveling.
  • You can target muscle groups easily with every workout!
  • You can reap the benefits of lifting heavy weights without as much strain on your body.
  • Resistance bands help increase overall muscle strength
  • Resistance bands are super affordable and can help you begin to build your own home gym.
  • Bands are great for all fitness levels, and they adjust with you as you get stronger with each workout!

Grab your bands, and let’s get ready to slay this great workout!

First will focus on your upper body.

Move #1: Bicep Curl {3 Sets of 10-12 Reps remember slow and controlled movement } Stand on the center of the band with your feet a little bit wider than shoulder-width apart. Hold handles at a 90-degree angle, then curl up! As you get stronger, you can choke up to get more resistance. 

Resistance Band Bicep Curls
These easy resistance band bicep curls are great for sculpting your arms

Move #2: Tricep Extensions: {3 Sets of 10-12 Reps. Remember, slow and controlled throughout the entire movement } Stand on the band with the soles of your feet and lift the handle above your head, then bend back towards your back and then squeeze back up to a full extension.

Tricep Press Using Resistance Bands
This move is great for sculpting the dreaded “bat wing”

Move #3: Chest Pulls: {3 Sets of 10-12 Reps remember slow and controlled!} Bring your resistance bands to the front of your chest. Then grab the ends of the band and then pull the band out to the sides. Remember to focus on really squeezing your chest muscles with each extension.

Resistance Band Pulls for Chest
Sculpt your upper body and chest with this basic move.

Move #4: Overhead Press {3 Sets of 10-12 Reps remember slow and controlled!} In a standing position with the resistance band below the arches of your feet and your feet hip-width apart, press the band above your head – concentrate on the shoulder muscles and repeat on the other side!

Overhead press with a resistance band
Sculpt your shoulders with his overhead press

Move #5 Seated Row: {3 Sets of 10-12 Reps. Remember, slow and controlled!} In a seated position, wrap your band around your feet and cross them over, and with a straight back, pull the bands towards you at chest height. I like to pretend I am squeezing a quarter between my shoulder blades to ensure I am properly working my back! Also, bend knees slightly or keep a slight bend in your legs to support the movement.

Seated row using a resistance band
One of my favorite moves, period!

Moving on to Lower Body Movements

Move #6: Side Leg Lifts: {3 Sets of 10-12 Reps. Remember, slow and controlled!} Stand on the band with both feet placed handle on hip then slowly raise your right leg to the side. Make you switch sides and complete your left leg lifts as well. This is a great exercise for toning those saddlebags…Make sure you work both your sexy legs.

Side Leg Raise With Resistance Band
I double-dog dare you not to sing I am a little teapot when doing these leg raises

Move #7 Squats: {3 Sets of 10-12 Reps. Remember, slow and controlled!} These are awesome for shaping that booty! Just place the resistance band under your feet, keep your feet shoulder-width apart and hold your arms at a 90-degree angle (that way, you’re working your arms at the same time). Lower your body down to a squat position you want your chest forward and sit deep like your sitting on a chair, then stand up, squeezing your bum cheeks on the way up.

Squats With Resistance Band
Shorty get low

Move #8 Resistance Band Walks or often called the Monster Walk: { Set the timer for 1 minute and do 3, 1-minute walks!} These are my personal favorite of mine! Step on bands and then crisscross the bands in front and take small steps to the left and then to the right take as many steps in each opposite side direction as space will allow. These will get your legs burning in a hurt-so-good way in a jiff!

Monster Walk With Resistance Band
You will feel these, my friend, Glute burner!

If you’re more of a visual learner, here is a full video tutorial with a demonstration of the proper form of each resistance band exercise.

These moves are easy to do and can be done with one piece of equipment in a limited space! So they are a great way to ease into weight training. I love using my bands when I am traveling; check out my hotel room workout

Getting started is the most essential part! You will be surprised by what you are capable of! Our bodies are amazing, and they are a lot tougher and stronger than we can even imagine! Just be brave and do it!

Here are some other amazing workouts for beginners. Also, make sure and check out my movement library for even more ideas to add to your exercise routine.


  1. I love this workout! Thank you so much for posting this!

  2. Whitney @ To Live & Diet in L.A. says:

    I love resistance bands workouts for when I’m traveling. This one looks awesome – will definitely try it out on my next vacay!

  3. Jessica @Nutritioulicious says:

    This sounds like an awesome workout! Resistance bands are such a great idea!

  4. I have bands in my closet waiting to be used! Now I have a reason 🙂

  5. Lorie Yarro says:

    Ok, I’m sold. This post made me question why I don’t have any bands at home. So user friendly!

  6. Kristina @ Love & Zest says:

    These are some great workouts! I love that you (me) can do them at home!

  7. Rebecca Hubbell says:

    This workout is fantastic, I loved the tricep exercise!

  8. wilhelmina says:

    I love your step by step pictures, it really helped me feel confident that I was moving correctly! Thanks!

  9. Bookmarking these! The row is my favorite so far.

  10. These all look so doable and easy to learn. I love how this type of training helps me get stronger!

  11. I love this workout and the step-by-step photos were super helpful! Great when I need to do an at-home workout!

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