Total Body Resistance Band Circuit

Total Body Resistance Band Workout for All Exercisers

Woman using resistance band
Getty Images/Peathegee Inc

Whether you're traveling, working out at home or on a budget, resistance bands are the perfect tool to meet your needs. 

This resistance band workout is for great for beginners, intermediate and advanced exercisers and includes a variety moves for the entire body using a resistance band.

This workout focuses more on endurance, so adjust your hand position or the position of your body to get the most tension out of each move. If anything feels too easy, try using a heavier band with more tension.

My Favorite Bands

If you don't have bands, my favorites are made by SPRI.  Here's what I recommend:

How To

  • Beg/Intermediate: Do one-two sets of 16 reps using a variety of bands, 2-3 times a week with at least one day of rest between workouts.
  • Advanced: Do three or more sets of 16 reps using a variety of bands 2-3 times a week with at least one day of rest between workouts.

One Arm Chest Press

One Arm Chest Press Band
Paige Waehner

One Arm Chest Press

Wrap the band around a sturdy object behind you at chest level and then thread one handle through the other pulling it through so that the band is anchored behind you.  Hold the band in the right hand, band under the armpit and step out into a lunge.  Begin with the elbow bent to 90 degrees, forearm parallel to the floor. 

Press the right arm out and then bring it back just to torso level, keeping the move slow and controlled. Finish 16 reps and repeat on the other side.

One Arm Chest Fly

One Arm Chest Fly Resistance Band
Paige Waehner

One-Arm Chest Fly

Attach the band to a sturdy object at about shoulder height (standing or sitting). Hold the handle in right hand and wrap the loop around hand to increase tension if needed. Keeping arm straight (elbow slightly bent) at shoulder level, contract the chest to bring the arm in towards the mid-chest.

Repeat for 16 reps and then switch sides.

Resisted Pushups

Resistance Band Pushups
Paige Waehner

Resisted Pushups

On the knees or toes, wrap a band over your back, holding onto the ends with both hands flat on the floor.

You may need to make several loops of the band to increase tension for this exercise.

Keeping tension on the band, bend the elbows into a pushup.  Push back up and repeat for 16 reps.

Band Lunge Rows

Band Lunge Row
Paige Waehner

Resistance Band Lunge with Rows

Attach a band at about chest height in front of you and hold bands in both hands, stepping away from the anchor until there is tension on the band.

Take the right leg back into a lunge while bending your right arm into a row.

Bring the right knee up and now pull the left arm back into a row.  Continue with the lunge and alternating rows for 16 reps and switch sides.

Rear Delt Flies with Reverse Slides

Rear Delt Sliding Flies
Paige Waehner

Rear Delt Fly

Place a paper plate, a towel or a Gliding Disc under the right foot while holding a strong band in both hands.  You may need to adjust your hand position to increase or decrease tension.

While sliding the right foot back into a reverse sliding lunge, open the arms out to the sides, squeezing the shoulder blades together.  Slide the foot back in and repeat for 16 reps on both sides.

One Arm Rear Flies

Band Rear Fly One Arm
Paige Waehner

One Arm Rear Flies

On hands and knees, hold one side of the band in the right hand and grab the other end with the left hand.  Keep the right hand in place as you lift the left arm straight up to shoulder level leading with the elbow and squeezing the back and shoulder.  Adjust hand placement to increase or decrease tension.  Repeat for 16 reps on both sides.

Side Step Overhead Press

Paige Waehner

Side Step Squat with Overhead Press

Place band under both feet (you'll want a light band here) and hold the handles in both hands just over the shoulders, elbows bent.

Step out to the right into a squat and, as you step the feet back together, press the arms overhead.  Continue for 8 reps to one side and 8 reps to the other.

Triceps Kickbacks

Band Kickback
Paige Waehner

Triceps Kickbacks

With the band under both feet, tip from the hips until the back is flat and parallel to the floor.

You may need to loop the band around your hands for more tension here.

Bend the elbows and pull them up to torso level.  Keep them there without moving them and now extend the arms back behind you, squeezing the triceps.

Lower back down slowly and repeat for 16 reps. 

Biceps Curl

Band Biceps Curl
Paige Waehner

Bicep Curls

Stand on the band and hold handles with palms facing out. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. Position feet wider for more tension. Return to start and repeat for 16 reps.

Resistance Band Squats

Squat with Band
Paige Waehner


Stand on the band with feet shoulder-width apart, keeping tension on the band by holding a half-bicep curl.

Lower into a squat, keeping knees behind toes, and pulling on the band to add tension. Return to start and repeat for 16 reps.

Too easy?  Add 8 small pulses at the bottom of each squat.

Resistance Band Lunges

Band Lunge
Paige Waehner


Stand with right leg forward, left leg back and band positioned under right leg.

Keeping tension on the band by bending elbows, lower into a lunge until both knees are at 90 degrees, front knee behind the toe. Return to start and repeat for 16 reps on each side.

Resistance Band Butt Blaster

Butt Blaster Band
Paige Waehner

Butt Blaster

Get on your hands and knees and wrap a resistance band around the right foot. Hold the handles in each hand and begin the move with the right knee bent and flex the foot while extending the right leg straight back, squeezing the glutes. 

Bring the knee back in and repeat for 16 reps on each side.

Resistance Band Woodchops

Paige Waehner

Resistance Band Woodchops

Attach one end of a resistance band to a sturdy object (such as a stair railing) near the floor. Hold the other end and take a few steps away to create tension on the band. You may need to loop the band around your hands several times. Keeping the arms straight, rotate the body and bring the arms up in a diagonal while squeezing the abs. Rotate the hips and knees as you turn and then rotate back and repeat for 16 reps.

Switch Sides.

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