Resistance Band Full Body Workout for Beginners
A resistance band full body workout for beginners that you can do anywhere with a set of resistance bands. 5 exercises, about 31 minutes, targeting chest, glutes, lats, quads, shoulders.
| Level | Beginner |
| Equipment | Resistance Band |
| Time | About 31 minutes |
| Muscles | Chest, Glutes, Lats, Quads, Shoulders |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Squats - With Bands | 3 × 10 |
| 2. Cross Over - With Bands | 3 × 10 |
| 3. Pullups | 3 × 10 |
| 4. Hip Extension with Bands | 3 × 10 |
| 5. Band Pull Apart | 3 × 10 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week (or 2–3 times for full-body sessions), with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Squats - With Bands
To start out, make sure that the exercise band is at an even split between both the left and right side of the body. To do this, use your hands to grab both sides of the band and place both feet in the middle of the band. Your feet should be shoulder width apart from each other. When holding the bands, they should be the same height on each side. You should be using a pronated grip (palms facing forward) and have the handles of the bands next to your face for this exercise. This is the starting position.
2. Cross Over - With Bands
Secure an exercise band around a stationary post. While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.
3. Pullups
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
4. Hip Extension with Bands
Secure one end of the band to the lower portion of a post and attach the other to one ankle. Facing the attachment point of the band, hold on to the column to stabilize yourself.
5. Band Pull Apart
Begin with your arms extended straight out in front of you, holding the band with both hands. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
Weekly plans that use this workout
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Gear for this workout
Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →
Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.