Resistance Band Full Body Workout for Intermediate
A resistance band full body workout for intermediate that you can do anywhere with a set of resistance bands. 6 exercises, about 47 minutes, targeting abs, chest, hamstrings, quads, shoulders.
| Level | Intermediate |
| Equipment | Resistance Band |
| Time | About 47 minutes |
| Muscles | Abs, Chest, Hamstrings, Quads, Shoulders, Upper & Mid Back |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Hip Flexion with Band | 4 × 8–12 |
| 2. Bench Press - With Bands | 4 × 8–12 |
| 3. Inverted Row | 4 × 8–12 |
| 4. Band Good Morning | 4 × 8–12 |
| 5. Lateral Raise - With Bands | 4 × 8–12 |
| 6. Crunches | 4 × 15 |
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.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- 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. Hip Flexion with Band
Secure one end of the band to the lower portion of a post and attach the other to one ankle. Face away from the attachment point of the band.
2. Bench Press - With Bands
Using a flat bench secure a band under the leg of the bench that is nearest to your head. Once the band is secure, grab it by both handles and lie down on the bench.
3. Inverted Row
Position a bar in a rack to about waist height. You can also use a smith machine. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
4. Band Good Morning
Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position. Keeping your legs straight, extend through the hips to come to a near vertical position.
5. Lateral Raise - With Bands
To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position. Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.
6. Crunches
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
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.