Intermediate Difficulty with Beginner Modifications provided
intermediate workout

Resistance bands challenge your muscles in a different way than traditional free weights. Bands use what is called accommodating resistance to eliminate momentum as your progress through the concentric phase of the movement. As an example, a dumbbell curl will get easier at the top of the curl because momentum has taken over to help move the weight. With resistance bands, the resistance increases at the top of the curl which eliminates momentum and forces the muscles to continue to work. Try this full body resistance band workout using just one long band, handles optional, to improve strength and gain lean muscle mass.

Warm Up
Step Back + Reach
Iron Cross Good Morning
Punch Out + Run in Place

Full Body Resistance Band Workout

Seesaw Rows
Squat from Rack / Squat
Ventral Raise
Staggered Overhead Triceps Ext
Kickstand Deadlift
Band Pull Aparts
Banded Push Up / from Knees
Reverse Lunge + Twist / Split Squat
Overhead Band Pulldowns

Cool Down
Posterior Shoulder Stretch
Chest Opener
Standing Quad Stretch
Toe Touch + Scarecrow