Intermediate Difficulty with Beginner Modifications provided
intermediate workout

Use this full body resistance band workout to improve strength, build lean muscle, burn calories, and enhance flexibility. This exercise routine includes 3 parts: a warmup to prepare your body for the workout, a full body resistance workout, and a cool down. It requires just one long band with handles, but you’ll probably want to have a few resistance levels available so that you can switch it up depending on the exercise. We recommend the Bodylastics bands as we’ve found them to be the perfect combination of durability, ease of use, and resistance.

Warm up
Dynamic Chest Opener
March in Place + Overhead Shoulder Extension
Staggered Skier Swing + Rotation

Full Body Resistance Band Workout

A1: Seated Semi-Supinated Row x 10
A2: Front Squat / Squat x 10
B1: Stiff Leg Kickstand Deadlift / Kickstand x 10 each leg
B2: Split Stance Neutral Shoulder Press x 10
C1: Band High Plank Knee Up and In / High Plank x 30 seconds
C2: Triceps Pull Aparts x 10
C3: Reverse Curl x 10
D1: Banded One Leg Hip Up / Two Legs x 30 seconds
D2: Bow and Arrow Pull x 10 each arm
E1: Standing Straight Leg Abduction x 10 each leg
E2: Alternating Side & Front Raise x 12

Cool Down
Lying Shoulder Extension + Floor Angel
Lying Hamstring Stretch
Seated Knee Crossover Stretch
Lying Side Quad Stretch