Your Guide To The Perfect Full-Body Resistance Band Workout

Are you searching for an easy way to make yourself work that little bit harder while exercising?

Whether you do it at home, outdoors or in the gym, this full-body resistance band workout demonstrated by holistic fitness, Pilates & lifestyle expert Vanessa Bartlett is the perfect way to energise your routine regardless of your fitness level.

“Whether you're a complete beginner, returning to exercise after a break or advanced in the ways of exercise, you can benefit from this routine simply by changing the band resistance to lighter or heavier,” she says. 

It's also a time-efficient workout, says Vanessa, since you can target the whole body and include a warm up and cool down in just 30 minutes. Perfect for busy days!

So get out your yoga mat, a 1-1.5-metre long resistance band and a loop resistance band (no worries if you don't have this one, you can substitute the long band) and follow along with this step-by-step workout. Make sure you take a short breather between each exercise. 

Upright Rows 

How to: After you've warmed up with some stretching, grab each end of your long resistance band, then step on to the middle of the band, positioning your feet at hip distance apart. Then lift both your arms simultaneously, bending them at the elbow. Once your forearms are in line with your shoulders, put your arms back down to their starting position. Repeat as many times as you can (try and aim for 25). 

Pulses 

After you have completed the initial upright rows, pulse your arms by holding them at their highest point with the elbows bent and quickly bringing them down slightly and back up again. Repeat this as many times as you can (aim for 20). 

How it should feel + benefits: Upright rows help to strengthen your back and shoulders while stabilising your core. “You should feel your core pulling in, plus your back and shoulder muscles working as you pull the band upwards,” Vanessa says. 

Low squat taps

How to: If you have a loop resistance band, position it around your thighs to sit just above the knees. If you don’t, wrap your long band around your thighs instead. Stand in the centre of the mat with your feet shoulder-width apart and your arms crossed in front of your chest. Bend your knees and lower your body as if you were about to sit on a chair and hold your body in that position. Then extend your leg out to the side, tap your foot and immediately bring it back in again to the starting position. Ensure your knee is straight as you extend your leg out. Do the same thing with the other leg. Repeat as many times as you can (aim for 10 on each leg) before holding your position on the final leg extension for 10 seconds. Extend the other leg out and hold for 10 seconds as well. 

How it should feel + benefits: Vanessa says when you hold your body in this low sitting position, you are building your lower body strength and leg endurance and core control. “You should feel your butt muscles and legs get a nice burn here, while being mindful to pull in your core and keep your spine tall, no slouching.” 

Back taps

How to: Getting back into your sitting position with your loop resistance band around your thighs, this time you will tap your foot backwards while extending one leg behind you. Then bring it back to the starting position. As you extend your leg back, extend your arms out with your fists closed. Do the same with the other leg. Repeat for as many times as you can (aim for 10 on each leg). 

How it should feel + benefits: In addition to the benefits mentioned in the previous move, this move strengthens your glutes, which will help prevent lower back pain and help you build a stable pelvis, according to Vanessa. “You should feel your butt muscles and legs get a nice burn here, while being mindful to pull in your core and keep your spine tall, no slouching. Ensure you tighten your glutes especially on each of the back taps to feel those muscles work.”

Single leg raises

How to: Once you have finished your back taps, stay in the sitting position and extend one leg out, lift it up slightly above the ground and pulse your leg up and down. Once you have finished the pulses on one leg, move on to the other one. Do this as many times as you can (aim for 20 for each leg).

How it should feel + benefits: See above. 

Static squat 

How to: Keep your loop resistance band around your thighs and move your legs a bit wider than shoulder width. Lower yourself into a squat position, extending your arms out with your hands flat and hold for 30 seconds. 

How it should feel + benefits: Vanessa says this also gives you the same benefits as the previous two moves. “You should feel your butt muscles and legs get a nice burn here, while being mindful to pull in your core and keep your spine tall, no slouching. The holding position will feel more intensive on the legs and glutes, also raising the heart rate for a fitness boost as well.”

Curtsy lunge 

Please note: This move can be substituted with wide squats if you can’t put that strain on your knees or you’d like to stick to double leg exercises. Simply squat down and come back up around while pushing your arms out. 

How to: With your loop resistance band still around your thighs, step your leg across behind your body and reach your hand down to touch the ground. Keep your knee over the heel. Do the same with the other leg. Repeat this exercise as many times as you can (aim for 10 for each leg). After your final one, stay in the extended leg position and pulse up and down about 15 times. Complete this with the other leg as well. 

How it should feel + benefits: Vanessa says this move works to build your lower body and stability, while strengthening your inner thigh. “You should feel your thighs, core and glutes working in this exercise, and feel a bit more of a burn on the front leg and glute as your other leg presses outwards.” 

Prone arm and leg lifts 

How to: Keep the loop resistance band around your thighs and get down on the floor, lying flat on your tummy. Extend your arms out slightly wider than your shoulders. Lift one leg and an arm on your opposite side at the same time. Do the same with the other arm and leg. Repeat these 10 times on each side. 

Pulses

After that, increase your speed and lift your arm and leg on the same side and bring it down before lifting the other and repeat (it looks a bit like a swimming motion). Repeat this about 10 times on each leg before putting your hands down flat on the ground and stretch the top of your body up. Hold for about 10 seconds and bring yourself down. 

How it should feel + benefits: Vanessa says this exercise gives you a back extension, which strengthens your lower back. It also helps you work your postural muscles and opens your chest and joint muscles, improving your mobility. “You should feel your core pulling in while you lift your arm and leg, also feeling the back muscles and glutes work throughout the lifting part of the movement.” 

Supermans

How to: Stay on your tummy and move your arms out to the side, lift your arms and legs at the same time and hold for 5 seconds before lowering your legs and arms down. Repeat this 7 times. 

How it should feel + benefits: See previous move. 

Single glute arches 

How to: Get up onto your hands (or elbows if you prefer) and knees and extend one leg. Lift your leg in a circular motion and tap your toe on the floor as you bring it down. Immediately bring the leg back up again in a circular motion in the opposite direction so it is back in its original position when it comes back down. Repeat this about 10 times before doing the same with the other leg.

How it should feel + benefits: Vanessa says this move strengthens your glutes and can help improve hip strength or alignment. “You should feel your core pulling in strong, keeping your shoulders and hips steady while you lift the leg. As you create that arch going up and around, you will feel the glute muscles fire up. Keep the knees straight and foot pointed to also feel your quads and calves working.”

Bicep curls

How to: Set aside your loop resistance band or unwrap your long resistance band and wrap it around your feet while you are sitting up with your knees bent. Pull the ends of the band towards you, bending your elbows, as you lean back and then release. Do this 20 times. Hold the final curl for 5 seconds before releasing it. Then do 15 pulses after a short rest. 

How it should feel + benefits: This move helps improve arm tone and strength as well as postural strength, according to Vanessa. Additionally, it helps to build your core muscles. “You should feel your biceps work as you curl the band in, while controlling it out. Your abdominals are also working hard here pulling in, in addition your spinal muscles are working well to keep you tall without slouching.” 

Mid rows 

How to: Stay in the same position and straighten your arms, pointing them outwards. Lean back. Then push the band back and hold for a second before releasing it forward. Do this 20 times. Afterwards straighten your legs and lean forward in a big stretch. 

How it should feel + benefits: Vanessa says this move strengthens your postural muscles, rear deltoids and core. “You should feel your core pulling in and your spine lifting tall.” 

Criss cross

How to: Put your loop resistance band back around your thighs above the knees and lean back onto the floor with your knees up in the air. Put your arms behind your head. Then lift your head off the floor and lift your bent legs at the same time. Extend one leg out, twisting your torso towards the opposite bent leg before pulling your straight leg back in. Then do the same with the other leg. Repeat this 10 times. 

How it should feel + benefits: This move works your abs, while toning your hamstrings and quads. Vanessa says having a strong core helps you maintain a good posture and perform daily tasks. “You should feel both shoulders as high off the ground as possible for the whole movement, while pulling in your abdominals and fully stretching out each leg.”

Double leg extension 

How to: With your head down on the floor and your bent legs up, stretch your legs out to the sides slightly and put your arms up. Exhale before you lift your head up and extend both legs out in front of you and put your arms down at your sides but keep them slightly above the ground. Then pull them back and put your head on the ground with each arm pulled down beside and above your head. Feel free to put your arms behind your neck instead if needed. Repeat this 10 times. 

How it should feel + benefits: Vanessa praises this move for being a great way to work the core and improve your abdominal strength and endurance. It also helps to build strength in your torso and improves flexibility, coordination and stability. “You should feel your core drawing in strong throughout the movement, pushing your legs out against the band. As you straighten your legs you should feel your thighs working, and upper and lower abdominals pulling in.”

Overhead tricep presses 

Please note: You can do side tricep presses instead of this move. 

How to: Remove your loop resistance band and stand up. Put your foot down holding one end of the band and pull the other end up into the air behind your head. Release it by bending your arm. Repeat this 10 times and then do the same with the other side. 

How it should feel + benefits: Vanessa says this exercise increases your tricep muscle growth or tone and elbow stability and strength. “You should feel a stretch in the shoulder while you extend your arm up, and a strong contraction in the tricep muscles.” 

Side and cross-over arm raise

How to: Stand on one end of the band with one foot and pull the band up into the air beside you and release. Then pull it across your body diagonally into the air and release. Keep your legs straight as you do this. Repeat this move 10 times and then do the same on the other side. 

How it should feel + benefits: Vanessa says this exercise strengthens your shoulders independently. “You should feel your core drawing in to stabilise and centre the body. Your shoulders will feel the work here, and a little in the chest as you crossover the band.”

Single arm bent forward row

How to: Stand on the band with both feet shoulder-width apart and bend down holding the  ends of the band. Keep your back flat. Pull the band up on one side, pausing before you release. Repeat this on the same side about 10 times and hold it for about 10 seconds on the final one. Then come up for a moment and rest before bending back down again and switching to the other side. 

How it should feel + benefits: Vanessa says this move is a fantastic functional exercise for movements involving picking up objects from the ground. It may also help alleviate or improve chronic lower back pain and posture. “You should feel your back quite straight, abs pulled in. No slouching. Feel like your shoulder blades are pulling towards each other, really activating your upper back muscles, pausing each repetition.” 

Make sure you stretch when you’re done! You can find other workouts on Vanessa’s YouTube page. Additionally, you can follow along with her full video here.