Full-Body Resistance Band Workout You Can Accomplish Anywhere

resistance bands and tubing

Resistance bands, exercise tubing—or whatever you like to call them—are a great fitness tool to have at your disposal. Not only are they easy to use for all ability levels, but they’re an inexpensive, portable piece of strength equipment to take on the road or have at home when getting to the gym doesn’t fit into your day. You can still get a full-body burn!

Essentially, you put the band in your hands, below your feet, and sometimes around your body, and use the resistance established to build strength. If the movement is too easy, shorten the tubing in a variety of ways (typically move your hands, add a foot, or lengthen your stride) to challenge yourself more. They also come in a variety of band or tubing strengths (which is why they often come in many colors) that are easier or harder to pull from the start. Pick one and give it a go to figure out what’s right for you.

PSA: We recommend performing each movement in a slow, controlled way. Make sure to wear supportive shoes and get a solid hold on the band before pulling. You wouldn’t want it to spring up and hit you in the face! Choose smooth flooring as well; a rough surface could scratch or wear down the tubing, which will compromise its structure and safe use as well.

Anywhere, anytime: Give this versatile piece of equipment a try! Here’s a workout to get you started.

Tubing Anywhere Workout

For each exercise, perform 3 sets of 15 repetitions, resting 45 seconds between sets.

Download Workout PDF

1 – Stand upright with one foot on the middle of the tubing, holding the handles at your shoulders, with your elbows bent.

2 – Take a step backward, dropping your back knee to the floor and leaning your torso slightly forward, with your weight on your front leg.

3 – Push off your front foot to return to the start position, keeping the handles at your shoulders throughout.

 


1 – Bend forward at your waist, with your knees slightly bent, back flat, standing on the middle of the tubing and holding the handles with your arms straight and palms facing in.

2 – Lift the handles up to the sides of your chest.

• Lower the handles back to a straight arm position, keeping your back flat throughout.

 


1 – Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor, with the tubing wrapped over your shoulders and the ends under your hands.

2 – Push up to a straight arm position.

• Lower your chest back toward the floor and repeat, keeping your back flat and your hips in line with your shoulders throughout.

 


1 – Stand upright on the middle of the tubing, holding one handle at shoulder level, with the other extended overhead, arm straight, palms facing out.

2 – Press the lower handle overhead, while lowering the other down to shoulder level.

• Both handles should be moving at the same time, but in opposite directions.

 


band reverse curl

1 – Stand upright on the middle of the tubing, holding the handles underhanded with your arms straight.

2 – Raise the handles up to shoulder height, keeping your elbows at your sides.

• Lower the handles back to a straight arm position.

 


band squat

1 – Stand upright with your feet on the middle on the tubing, holding the handles at your shoulders, with your elbows bent.

2 – Lower your body toward the floor, sending your hips back and down, and bending your knees, keeping the handles at shoulder height.

3 – Push through your heels to return to the start position, keeping your back flat throughout.


band hip raise

1 – Lie on your back with your legs straight up with the tubing over your heels, holding the handles on the floor.

2 – Push your feet up toward the ceiling, raising your hips off the floor, keeping your hands steady.

• Use your abdominal muscles to pull yourself up, and do not push with your hands.

 


band delt row

1 – Stand on the middle of the tubing and bend over at the waist, holding the handles with your hands crossed, your arms straight, and your feet hip-width apart.

2 – Raise the handles up and outward to shoulder height, keeping your back flat.

• Lower the handles back to the start position.

 


band reverse curl

1 – Stand holding the handles in front at your thighs, with your arms straight, palms back.

2 – Raise the handles up to shoulder height, with your palms forward, keeping your elbows at your sides.

• Lower the handles back to a straight arm position.

 


band side bridge

• Support your body off the floor on one hand, with the tubing under this hand and your legs straight out on top of one another.

1 – Hold the handle in the other hand, with your arm across your chest.

2 – Raise the handle up to the ceiling, rotating your body to the same side and look up at your hand.

• Complete all reps on one side before switching to the other side.

 

Download This Workout

Find more workouts like this in the Anytime Fitness App.*

*Fitness plans and 1,000+ workouts available for members only.  

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