Intermediate Difficulty with Beginner Modifications provided
intermediate workout

Resistance bands are a great tool to add to your home strength training arsenal. They’re lightweight, portable, and provide plenty of resistance to improve strength and gain lean muscle. Use this full body resistance band workout with just one long band, handles optional.

Warm Up

One Arm Reach and Knee Raise
Pull the Rope
Straight Kick + Twist

Full Body Resistance Band Workout

Bent Over Row + Triceps Kickback
Front Squat
Staggered Overhead Press
Russian Twist / Feet on Floor
Side Raise
Reverse Lunge + Curl / Split Squat
Single Arm Lat Pulldown
Good Morning / Arms at Side
Standing Twists
Low Band Fly
Squat from Rack / Squat
Lying Pullovers / Feet Down
Lying Leg Extension
Banded Pushup / from Knees

Cool Down
Upright External Rotation
90-90 / Pigeon
Cat / Cow
Posterior Shoulder Stretch