One of the many things I love about resistance bands is they can be just as effective as free weights for building strength and boosting mobility when you’re a beginner.
They’re budget-friendly, versatile and portable. I even swapped my dumbbells for a band for a month and it improved my core strength, increased my range of motion and was gentler on my joints.
As a certified personal trainer and fitness writer, I often create band workouts for my clients.
Now I’ve put together this full-body strength routine for Fit&Well and all you need is a long resistance band.
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How to do the full-body strength workout
Perform 10 repetitions of each exercise (or 10 per side if it’s a one-sided move) for four rounds.
How to do the moves:
Reverse lunge and side raise
Repetitions: 10 per side
- Stand with one foot on the band, holding both ends.
- Step back with your other foot, lowering into a lunge until your knee is close to the floor. Simultaneously raise both arms out to shoulder-height at your sides.
- Push through your front foot to return to standing, lowering both your arms.
- Complete your repetitions, then switch sides.
Biceps curl
Repetitions: 10
- Stand on the center of the band with both feet, holding the ends with palms facing up.
- Curl the band toward your shoulders, keeping your elbows close to your waist.
- Lower slowly and repeat.
Unilateral triceps extension
Repetitions: 10
- Stand on one end of the band with your right heel, and hold the other end with your right hand, pulling the band up and over your shoulder.
- With your elbow bent and close to your head, extend your arm fully overhead.
- Lower back with control. Complete the repetitions on one side, then switch sides.
Lying leg extension
- Lie on your back and raise your legs with your knees bent, so that your thighs are pointing up and your shins are roughly parallel with the ground. Place the middle of the band under both feet and hold the ends in your hands.
- Extend one leg fully while keeping tension in the band.
- Return to start and repeat on the other side. That’s one repetition.
Lying pull apart and leg lower
- Lie on your back, holding the band in both hands and lift your legs straight up. Press your lower back into the floor to engage your core.
- Extend your arms overhead, then pull apart the band and hold the tension as you slowly lower one leg at a time to tap the floor.
- Return to the start—that’s one rep.
