Your First Full-Body Resistance Band Workout

You’ve got your bands and you know which strength to use.

Now, it’s time to put them to work!

You don’t need a long, complicated routine to get amazing results.

This workout is built on 10 foundational exercises that are perfect for beginners and seniors.

This routine will target every major muscle group, helping you build a strong, balanced, and functional physique from the comfort of your home.

Let’s get started.

Upper Body Exercises

1. Banded Rows

• Targets: Back and Biceps
• Best Band: Tube Band with Handles

1. Sit on the floor with your legs straight out in front of you. Loop the center of the band around the arches of your feet.
2. Grab the handles with your palms facing each other. Sit up tall with a straight back.
3. Pull the handles back towards your ribs, squeezing your shoulder blades together.
4. Pause for a second, then slowly return to the starting position. That’s one rep.

2. Chest Press

• Targets: Chest, Shoulders, and Triceps
• Best Band: Tube Band or Large Loop Band

1. Anchor your band to a sturdy object (like a door anchor) at chest height.
2. Face away from the anchor and grab the handles. Step forward until there is light tension on the band.
3. With your feet shoulder-width apart, push the handles straight out in front of you until your arms are fully extended.
4. Hold for a moment, then slowly bring your hands back to the starting position.

3. Bicep Curls

• Targets: Biceps (front of your arms)
• Best Band: Tube Band with Handles

1. Stand on the middle of the band with both feet, shoulder-width apart.
2. Hold the handles with your palms facing forward, arms hanging down at your sides.
3. Keeping your elbows pinned to your sides, curl the handles up towards your shoulders.
4. Squeeze your biceps at the top, then slowly lower the handles back down.

4. Triceps Extensions

• Targets: Triceps (back of your arms)
• Best Band: Tube Band with Handles

1. Anchor the band high on a door. Face the door and grab the handles with your palms facing down.
2. Start with your elbows bent at 90 degrees, close to your sides.
3. Push down until your arms are fully straight.
4. Pause to squeeze the back of your arms, then slowly return to the starting position.

Lower Body Exercises

Strengthening your hips and glutes is one of the best ways to protect your back.

Weak hip flexors can be a major source of discomfort, which is why exercises that target this area are so important.

(For more, read our post on tight hip flexors and lower back pain).

5. Glute Bridges

• Targets: Glutes and Hamstrings
• Best Band: Mini-Band (Fabric preferred)

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a mini-band around your thighs, just above your knees.
2. Keeping your knees apart (to create tension in the band), push through your heels to lift your hips toward the ceiling.
3. Squeeze your glutes at the top. Your body should form a straight line from your shoulders to your knees.
4. Slowly lower your hips back down to the floor.

6. Squats

• Targets: Quads, Glutes, and Hamstrings
• Best Band: Large Loop Band

1. Stand with both feet on the bottom of a large loop band.
2. Drape the top of the loop over the back of your shoulders, holding it in place with your hands.
3. Keeping your chest up and back straight, lower your hips as if you’re sitting in a chair.
4. Go as low as you comfortably can, then push through your heels to return to the starting position.

7. Clamshells

• Targets: Hips and Glutes
• Best Band: Mini-Band

1. Lie on your side with your legs stacked and knees bent at a 90-degree angle. Place a mini-band around your thighs.
2. Keeping your feet together, lift your top knee up towards the ceiling, opening your hips like a clamshell.
3. Go as high as you can without rocking your torso, then slowly lower your knee back down. Complete all reps on one side before switching.

Core Exercises

8. Pallof Press

• Targets: Core and Obliques (for anti-rotation)
• Best Band: Tube Band with Handles

1. Anchor your band at chest height. Stand sideways to the anchor point.
2. Grab one handle with both hands and step away from the anchor to create tension.
3. Hold the handle at the center of your chest. This is your starting position.
4. Press the handle straight out in front of you, resisting the band’s pull to twist you.
5. Slowly bring the handle back to your chest. Complete all reps, then switch sides.

9. Banded Dead Bug

• Targets: Deep Core Muscles
• Best Band: Mini-Band

1. Lie on your back and place a mini-band around the arches of your feet.
2. Lift your legs into a “tabletop” position (knees bent at 90 degrees) and extend your arms toward the ceiling.
3. Slowly lower your right arm and left leg toward the floor, keeping your lower back pressed into the ground.
4. Return to the start, then repeat with the opposite arm and leg.

10. Bicycles

• Targets: Abs
• Best Band: Mini-Band

1. Lie on your back with a mini-band around your feet. Place your hands behind your head.
2. Bring your right knee towards your chest while extending your left leg. As you do this, twist your torso to bring your left elbow towards your right knee.
3. Switch sides in a smooth, controlled “pedaling” motion.

Your Beginner Workout Schedule

Consistency is more important than intensity when you’re starting out.

• Frequency: Perform this full-body routine 2-3 times per week on non-consecutive days (e.g., Monday, Wednesday, Friday).
• Sets and Reps: Aim for 2-3 sets of 12-15 repetitions for each exercise. Remember the “feel” test—the last few reps should be challenging!

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Great work! You now have a complete, effective workout plan.

But to get the most out of these exercises and to ensure you stay injury-free, performing them safely is non-negotiable.

Ready to learn the essential safety rules?

Move on to our critical guide: How to Use Resistance Bands Safely at Home (Anchor & Form Tips).