Full Body Home Resistance Band Workout

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Resistance bands are a great tool to use to tone your body and build muscle.

They are cheap pieces of equipment that are durable if you get the right brand and can really enhance your workouts.

They are convenient because they can be taken with you wherever you go.

Today I’m going to show you a full-body resistance band workout that you can perform in the comforts of your home.

If you want to try this workout but don’t yet have resistance bands, you can check out our most highly recommended brand on amazon, they’re cheap in price and high in quality with a guaranteed return policy.

Ok, let’s get right into it……

1. Standing Adductor lift

The first exercise on this list is going to be a lower-body exercise that mainly targets the adductor muscles.

The adductors are a group of muscles whose primary purpose is to allow the individual to bring their thighs together.

They are located along the inner thigh which means working out your adductors will help tone your thighs and increase hip strength and mobility.

How to: Wrap the resistance band around your ankle. Lean against a sturdy surface to ensure you can keep your balance during the exercise. Motion the leg at work laterally off the floor while keeping the leg tight and straight, lift as high as you can without losing form. When you’re at the top of the movement contract your glute muscles before slowly lowering your leg back down. Really make an effort to feel the muscles being worked, if you have to adjust your position to feel the muscles working more than do so.


2. Side-lying leg lifts

The side-lying leg lifts works the abductors, the opposite group of muscles as adductors.

These muscles control the ability for us to laterally extend our leg away from the midline of our bodies.

Strengthening and building the abductor’s muscles will help shape your hips, giving you that “hourglass” like figure that so many women desire.

How to: Place the resistance band along your ankle ( you can change the position of the resistance bands to alter the muscle fibers being worked more intensely). Lie sideways and place your legs on top of each other, lift the top leg as high as you can while still remaining parallel to the other leg. Contract at the top of the movement and then lower the leg back down slowly to make the muscles work harder. Keep your arm against the floor to maintain stability. 


3. Banded Donkey Kicks

One of the best exercises you can do with resistance bands to build and tone your glutes is the banded donkey kicks.

One of the benefits of this exercise is it is an isolation movement, meaning that you work one glute muscle at a time.

This helps you focus more on the individual muscles which increase mind-muscle connection over time which ultimately leads to more muscle being built.

It also is great if you have any muscle imbalances by allowing you to focus them.

How to: Get in a position of all fours and wrap the resistance band around your quad muscle and then wrap around the sole of the opposite foot. Once your ready, extend the leg that has the resistance band around the sole of your foot. Be sure to conduct the movement slowly and push slightly up towards the ceiling. Contract your glutes at the top of the movement before lowering your leg slowly to the returned position. 

4. Banded Hip Bridges

You can’t have a proper glute workout without implementing hip bridges into the mix.

When you add a resistance band to this exercise, you recruit a ton of muscle fibers in the glute and hamstring area, making it a great way to tone and grow them.

Hip bridges also strengthen your hip flexors which are important to train as well as the lack of can cause pain and muscle imbalances over time. We are constantly sitting in our day to day so it’s important to work these and keep them strong.

How to: Place the resistance bands around both your knees while lying on the floor and your arms by your side. Thrust up to the ceiling while placing emphasis on the squeeze at the top of the movement. Conduct the movement slowly to place constant tension on the muscles, thereby promoting muscle growth. To recruit more muscle fibers, slightly extend your knees out laterally at the top of the movement to get a stronger contraction. Lower back down slowly and repeat. 

5. Triceps Extension with Band

The banded tricep extension is a great exercise that’s perfect for helping you tone your arms and blast away at the excess fat that’s so stubborn to get off.

Overall, this is also a high-quality exercise because it serves as functional training that will help with performing everyday tasks.

How to: Elevate the band in between a doorway and close the door. Grab the bottom of the band with one hand and extend your arm, contracting your tricep. Twist your wrist outward at the bottom of the movement to get an intense squeeze in the triceps. 

6. Bicep Curl with Band

Bicep curls with a resistance band is another arm exercise that will tone and build muscle…

Bicep curls are one of the foundational exercises for building muscle in your biceps.

Using a band adds a level of intensity because there is constant tension being placed on the muscle throughout the entire movement which really tears the muscle fibers apart.

How to: Place the resistance band on the floor and step on it with both feet. Take the opposite end and place them in both hands. Put your arms at your sides and pull the resistance band until your arm is at a 90-degree angle before slowly lowering back down. Make sure to keep your body tight throughout the movement to avoid using other muscle groups to pull the resistance bands. 

7. Bent-Over Row with Bands

The bent-over row targets primarily the latissimus Doris “wing” muscles of the back.

This will help build back endurance and strength, allowing you to lift heavy objects and improve posture over time.

How to: Place one side of the resistance band on the floor and step in between and over it with both feet. Grab the other side of it and bend over at a 45-degree angle. Pull the resistance band towards you through your elbows to contract your back. Slowly lower the bands back down ( look to really feel the stretch on the extension of the movement). 

8. Banded Rear Delt Fly

This exercise works various muscle groups including the back and arms for a great upper body workout.

You should mainly feel a nice squeeze in your rear deltoid muscles which are located toward the back of your shoulders.

How to: Grab each side of the resistance band and position your palms facing down out in front of you. Slightly bend your elbows at a 45-degree angle and push your elbows back toward you. Squeeze your rear deltoids and return to the original position. 

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