Resistance Band Full-Body Workout

Build muscle and strength from home with this resistance band full-body workout from performance coach Omar Mansour.

“This banded strength circuit will target all your main muscles,” says Omar Mansour. “Pick a band that creates a good amount of resistance in each exercise, but one you can control through the movements.   

Bands can challenge you in different ways to free weights – typically the upper portion of the movement is harder, because that’s when the band is stretched tight with the most resistance. Overloading the top part of an exercise in this way can create greater muscular activation.   

Related content:

1. Dumbbells vs Resistance Bands
2. Best Resistance Bands
3. How To Use Resistance Bands

Resistance Band Full-Body Workout 

1a. Front Squat x 45 secs
1b. Seated Back Row x 45 secs
1c. Press-Up x 45 secs
1d. Reverse Lunge x 45 secs
1e. Overhead Press x 45 secs
1f. Bicep Curl x 45 secs

• Complete the exercises back-to-back
• Do each exercise for 45 secs, rest for 15 secs, then move on
• Rest 60 secs after the last exercise and repeat for a total of 4 rounds 

1a. Banded Front Squat  

Time: 45 secs
Rest: None, go straight into 1b

Main muscles: Glutes, quads, hip adductors  

• Stand on the band with feet shoulder width apart.
• Rack the band under the chin, palms facing the sky and elbows facing forward. 
• Push the hips back and bend the knees performing a front squat while keeping your elbows high throughout and your weight over your heels. 

1b. Banded Seated Back Row 

Time: 45 secs
Rest: None, go straight into 1c

Main muscles: Lats, rhomboids, mid to lower traps, biceps 

• Sit on the floor with your legs extended, loop the resistance band around the soles of your feet.
• Pull the band toward your waistline, while squeezing the shoulder blades together.
• Slowly release to the starting position and repeat.
• Keep chest high throughout.  

1c. Banded Press-Up 

Time: 45 secs
Rest: None, go straight into 1d

Main muscles: Pecs, delts, triceps, serrates anterior 

• Place the band around the mid/upper back, under your arms, and loop the band through the palm of your hands. 
• Have your hands slightly wider than shoulder-width apart. Head in front of the hands and shoulders set back.  
• From a high plank position bend elbows and lower body as one unit until elbows are at least 90 degrees. (If you can keep form, go lower).
• Then push ground away from you and lock out returning back to top of movement.  

1d. Banded Reverse lunge  

Time: 45 secs
Rest: None, go straight into 1e

Main muscles: Glutes, hamstrings, quads, calves

• Loop resistance band around your right foot, behind your shoulders, and around in front of your neck.
• Keeping your upper body tall, step backward with your left foot and lower your body until your front knee is bent at least 90 degrees and the same for the back knee.
• Push yourself back to starting position.

1e. Banded Overhead Press

Time: 45 secs
Rest: None, go straight into 1f

Main muscles: Delts, triceps, traps

• Put one foot in the middle of the resistance band.
• Now grab both sides of the band – near the top – and bring it to shoulder height.
• Brace your core and press the band overhead until arms are locked out.
• Now lower with control back to shoulder height.

1f. Banded Bicep curl 

Time: 45 secs
Rest: 60 secs, then repeat 1a
Sets: 4

Main muscles: Biceps

• Stand in the middle of a resistance band.
• Grab each side of the band with each hand.  
• Brace your core and then curl the band up until your hands reach about shoulder level, before lowering with control.

Omar Mansour is a personal trainer, running coach, fitness consultant and co-founder of Track Life Ldn. Find him online at omarmansour.co.uk or on Instagram @mromg