Revolutionize Your Fitness Routine with These Exercise Band Workouts

Anyone can benefit from using resistance bands. They add challenge to your exercises without putting a lot of pressure on your joints. They are great in stabilizing smaller muscles like your hips, which play an important role when you walk and run.

Resistance bands are small and lightweight. You can bring them when you travel and stash them in small places. Investing in these bands is worth it, whether you’re just a beginner or just looking for ways to add versatility and resistance to your exercises.

Using resistance bands is an excellent way to start strength training. You’ll want two strength-based training sessions each week for around 30 minutes each. The recommendation from the U.S. Department of Health and Human Services is that adults should do strength workouts for two or more days a week that focus on all major muscle groups.

Here are workouts to do with exercise bands:


  1. Hold the band handles, and step on the band with your feet shoulder-width apart.
  2. Put your toes forward, with the weight on your heels.
  3. Pull the handles behind your shoulders with your palms forward.
  4. Squat down by hinging your hips and sitting back on your heels, then stand up.

Front and lateral raise

  1. Have one foot on the band. You can also have both feet on for more resistance.
  2. Roll back your shoulders, then down.
  3. Raise your arms straight in front of your chest.
  4. Lower your arms, then with your shoulders back and down, raise your arms straight out to your sides.

Leg extensions

  1. Start in a tabletop pose with the band around one foot while the handles are in both hands.
  2. Extend your leg backward to form a straight line.
  3. Squeeze your glutes, then return to the starting position.

Seated twist

  1. While sitting, lean back 45 degrees. Your shoulders should be rolled back, your chest lifted, your knees bent, and your feet on the ground.
  2. Fold your band in half and hold it straight in front of your chest with both your arms.
  3. Pull the band for resistance, then tap it to the ground on your right, then to the left.

Seated row

  1. While sitting, extend your feet right in front of you with the band around your feet.
  2. Grasp the band handles to create tension while you keep your arms bent at 90 degrees.
  3. Keep your arms glued to your sides while you pull back.
  4. Squeeze your shoulder blades together.

Lying leg abduction

  1. While lying, keep your legs up in the air at 90 degrees with the band around your feet.
  2. Grip the band handles in front of your torso while squeezing your legs together.
  3. Then separate your legs in a V pose.

Resisted pushups

  1. Loop the band around your back and shoulders.
  2. Place the band handles under your palms while assuming the plank position.
  3. Lower into a pushup.

Lateral jumps over the band

  1. Keep the band in a straight line on the floor and stand on its right side.
  2. Bend your knees, then jump side to side over the band.

Half-kneeling single-arm row

  1. In a half-kneeling position, put your right knee down with your left foot flat on the floor.
  2. The band should be around the front of your left foot.
  3. Hold the other side in your other hand.
  4. Keep your back flat, lean forward, then pull your elbow back near your right hip.
  5. Lower your arm back to start, and repeat.

Knee drivers

  1. Wrap the band around the forefront of both your feet.
  2. Stand with your feet shoulder-width apart.
  3. Lift your left knee, then bring it down.
  4. Alternate your legs.

Standing glute kickbacks

  1. Wrap the band around your ankles, then stand with your left leg in front of your right.
  2. Your right toe should be behind your left heel on the floor.
  3. Clasp your hands in front of your chest while squeezing your abs.
  4. Tuck your pelvis under while you kick your right leg back.
  5. Return your right foot to the floor.

Bicycle crunch

  1. Lie face up and wrap the band around your feet.
  2. Lift your head and shoulders with your fingertips placed at the back of your head.
  3. Rotate your waist while bringing your right elbow to your left knee as the right leg straightens.
  4. Return to the center and repeat on the other side.

Triceps overhead extension

  1. Stand with your feet hip-width apart.
  2. Hold a band in your right hand, palm facing your body.
  3. Bend your right elbow, then lower it toward the back of your right shoulder.
  4. Place your left hand behind your back at waist height, with your palms facing out.
  5. Grab the band. Keep your left arm steady while extending your right arm up.
  6. Lower back down and repeat.

Exercising with resistance bands helps improve your strength and flexibility. They are also good for people with limited mobility.

The No Gym No Problem program was created by Joe Agostinelli since she understands that not everyone has the time and money to go to the gym. These workouts that you can do with exercise bands will be incorporated into a custom program designed specifically just for you. You will get fit and toned without the need to go to the gym. Join now.