You only need a set of resistance bands and these six moves to strengthen your whole body

Resistance bands are an underrated training tool. They’re cheap, effective and small enough to fit in even the smallest of backpacks, making them ideal for squeezing in some exercise whether you’re home or away.

If you’re looking for a routine to try, why not give this six-move session from International Personal Trainer Academy expert Domenic Angelino a go? It promises to hit your upper and lower body in just 30 minutes, exclusively using resistance bands.

"This resistance band workout is designed to help you build muscle while also increasing endurance in muscles that tend to be weak for a lot of people," Angelino says.

How to do Domenic Angelino’s resistance band workout

• Resistance band squats 3x8-10
• Resistance band glute kickbacks 3x10-12
• Resistance band bent-over rows 3x8-10
• Resistance band upright rows 3x10-12
• Resistance band one-arm overhead press 3x8-10 on each side
• Resistance band front raise 3x10-12

Perform the exercises above in straight sets (as opposed to a circuit format). This means you will complete all sets of each exercise before moving on to the next move.

So, you’ll start with eight to 10 resistance band squats, rest for 60 seconds, then repeat this sequence two more times before starting the resistance band glute kickbacks.

1. Resistance band squat

Sets: 3 Reps: 8-10

• Place one end of a long resistance band under the middle of both feet and loop the other end around the back of your neck.
• Stand upright with your feet roughly shoulder-width apart.
• Push your hips back then bend your knees to lower your hips.
• Lower them as far as you can while keeping your chest up and your back flat, then drive through your feet to return to a standing position.

2. Resistance band glute kickback

Herlifts - Band Glute Kickback (Long Resistance Band) - YouTube

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Sets: 3 Reps: 10-12

• Start on all fours with your knees directly under your hips and your hands directly under your shoulders.
• Place a light long resistance band around your right wrist and the middle of your right foot.
• Extend your right leg behind you until it’s straight, keeping the band across the midfoot.
• Control your leg back to the starting position.
• Complete the reps on one side then repeat on the other.

3. Resistance band bent-over row

Resistance Band Bent Over Row - YouTube

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Sets: 3 Reps: 8-10

• Stand upright with a long resistance band under the midfoot of both feet. Hold the band tight in both hands.
• Keeping your back flat, hinge at the hips to lean forward until your torso is almost parallel with the floor.
• Drive your elbows upward to row the band towards the bottom of your rib cage.
• Slowly straighten your arms again then repeat.

4. Resistance band upright row

Banded Upright Row - YouTube

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Sets: 3 Reps: 10-12

• Stand upright with your feet shoulder-width apart and a long looped resistance band under the midfoot of both feet.
• Hold the resistance band in both hands at thigh level.
• Keeping your hands close to your body, row the band directly upward to your shoulders, allowing your elbows to flare out to the side.
• Control the band back to the starting position.

5. Resistance band one-arm overhead press

How to do a Single Arm Shoulder Press with resistance bands | resistance bands - YouTube

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Sets: 3 Reps: 8-10 each side

• Stand with your feet hip-width apart and a long resistance band under the middle of your right foot.
• Hold the resistance band in your right hand in front of your right shoulder with your elbow bent and palm facing inward.
• Extend your right arm overhead so your biceps end up by your right ear.
• Slowly control it back to your shoulder.
• Complete the reps on one side then switch arms and repeat.

6. Resistance band front raise

Front Raise, Resistance Bands - YouTube

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Sets: 3 Reps: 10-12

• Stand with your feet hip-width apart and a long resistance band securely under your feet.
• Hold the resistance band in both hands in front of your hips with palms facing inward.
• Keeping your arms straight, lift the band up in front of you until your arms are parallel with the floor.
• Still keeping your arms straight, slowly lower the band back to the starting position.

Can you build strength and muscle using a resistance band?

"Yes, you can increase strength and muscle by training with resistance bands if you use them in a manner that is effective," says Angelino.

In other words, for each exercise, you must use a band that challenges your muscles enough to deliver the stimulus needed for strength and muscle gain. If a move feels too easy, it’s unlikely to have any effect.

That’s why it’s worth having a range of resistance bands at your disposal (I like this resistance band set on Amazon) and adjusting the band you use for each exercise on a case-by-case basis.

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Angelino does add that resistance bands aren’t the most effective tool for building strength and muscle. That accolade goes to free weight exercises.

"Unlike when you use a machine, cables or free weight, it’s hard to select the exact resistance you want to use for an exercise," he says. "Some bands do come with different resistances, but it’s not as precise as picking up a 20lb or 35lb dumbbell. This can make it harder to systematically program resistance band training in a way that supports progressive overload."

But that doesn’t mean resistance bands are ineffective, and they make up for this shortcoming with other benefits.

"You don’t need a home gym to do resistance band workouts, just slightly more space than you would to stand normally," says Angelino.

"They’re versatile too, so you get more bang for your buck than if you bought a machine that only allows you to do a small number of specific exercises.

"You might not be able to build a comprehensive workout program with just one machine, but you can with just one resistance band."