Full Body Resistance Band Workout

Iris and Manny RamirezHere is this week’s Designer Whey Workout, dedicated to Iris Ramirez (pictured here with her family), who asked for a workout she could do with resistance bands.

She wrote: “I’m looking for an intense band workout for people who travel and have limited space or resources – ideally including cardio & strength intervals.”

Like Iris on Facebook page: Foundations619.

Well Iris, I put together a workout you can do a few different ways.

3 Different Ways to Workout

bodylastics bands1. Full Body Workout: do all 3 segments for 1-3 rounds each, or 1-3 full rounds, or 1-3 sets of each exercise in each segment.

2. Upper Body Workout: Do the Chest & Arm workout 3 times through (or each exercise for 3 sets each).

3. Do the Lower Body workout: Do just the leg & glute workout for 5 rounds, or 5 sets each.

NOTE: If you don’t have bands (or good ones), I HIGHLY recommend Bodylastics Bands, which come with handles, leg straps, a variety of different resistance bands and a door anchor (so you can attach the band safely to a door to do more exercises). Nothing even comes CLOSE to these bands. Other bands don’t give the same feel or consistent fluid resistance Bodylastics gives. A basic set starts at only $28.95 – and is worth every penny. Every home gym should have a set!

Foundations Band Workout

resistance bandsLegs & Glutes 

15 Roll Ups
15 Resistance Band Lunges (Left, then right)
15 Repel Squats (make sure you get deep – and high)
15 Prone Hamstring Curls With Bands
15 Band Hip Raises

Chest & Back

15 Roll Ups
15 Band Push-ups
15 Chest Flies
15 Lat Pulldowns
15 Kneeling Crunches


15 Roll Ups
15 Overhead Presses
15 Reverse Flies
15 Kneeling Extension
15 Biceps Curls

Want More Band Workouts?

Try FREE! And, be sure to check out my hubby’s shows: Chiseled Cardio & Kempo Kickboxing!

Workout at home over 2500 online workouts

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.


  • Jessi John

    Resistance bands is one of the wonderful fitness accessories that I would love to workout with. It gives such a great feel and when I workout I feel more stronger than ever.

  • amanda

    the full body resistance band workout comments was really tremendous. especially the 3 different ways tips to workout is helpful for everybody good to see this article thank you for the information:)

  • AshleyM

    Thanks Bonnie! I tried just the legs and glutes portion tonight but modified a bit as follows to work on my weak points:
    Warmup: 50 4-count jumping jacks, 50 butt kicks, 50 high knees
    Substitutions: Instead of the resistance band lunges I did 15 step back lunges (no band) with kick, 15 pulses and 15 stomps (they kill me every time) on each leg
    Additions: 15 burpees between each round
    Total Rounds: 4

    It was a killer! Thanks again for convincing me to get a set of bodylastics!!

  • Kim

    Pinned this to try later this summer when we go on vacation. I always pack at least 1 set of bands when I travel!
    Thanks for sharing another great workout!!

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