The Best Full Body Resistance Band Workout for Beginners

The Best Full Body Resistance Band Workout for Beginners

Resistance bands are a great tool to get a great workout in for cheap.  If you don’t have access to a gym or any equipment or can’t afford one, you go get yourself a resistance band kit for around $20 off of Amazon HERE, and you’ll be set for your workout!

This post is a great read for you if you don’t know much about resistance bands, aren’t sure how to incorporate them into your workout, or even want to add variety to your workout! 

If you have resistance bands and they are just sitting somewhere because you don’t know how to use them, I’m going to show you how to get in the best full body resistance band workout for beginners today!  This will be a full body workout, so there is no need to go to the gym or need to use any other gym equipment. 

In this post, I’m going to:

  • Show you the different types of resistance bands
  • Give you common benefits of using resistance bands
  • Show you my top 3 picks of resistance bands on Amazon
  • Give you a FREE full body resistance band workout!  Great for beginners!

So let’s get started!

Different types of resistance bands:

I’m going to go over 5 basic types of resistance bands with you.  Each are beneficial in their own ways.

Fit Loop Bands

These bands are usually about 3 inches wide and loop in a circle to use for a variety of different stretches, warm ups, and exercises.  Like all the other resistance bands, they come in different resistance levels.  I love using these type of bands to warm up my glutes and legs before I work out.

Related Post: How to Build & Transform Your Glutes

Straight Resistance Bands

 

Straight resistance bands are pretty much loop bands if they were just cut so they are a long, straight band.  They also come in different resistance levels and are used in various stretches, exercises, and even used in physical therapy.

Handle Tube Resistance Bands

 

These resistance bands are tubes usually made out of heavy duty latex and have handles already attached to the ends.  These bands come in different strength resistance levels via the color they are, and can be use for various warm ups and exercises.

Clip Tube Resistance Bands

 

These resistance bands are very similar to the previous handle tube resistance bands, except instead of the handles already attached, it comes with different attachments you can clip on to the end of the tubes such as handles or ankle cuffs.  This way, you can train either upper or lower body with the resistance bands at ease!

Figure-8 Resistance Bands

 

The last resistance bands I’m going to go over is the figure 8 resistance bands.  These bands are usually shorter and have handles at each side with the middle pinched in to give it a figure 8 look.  These bands can be used for stretches or upper body exercises that require limited amount of motion.

Benefits of resistance Bands:

There are plenty of benefits from resistance bands, no matter what kind you choose to use.  Here I’m going to list 8 benefits of using resistance bands.

1.  Very Cost Effective

Resistance bands are fairly cheap to purchase, ranging anywhere fro $10-$30 for a kit.  Talk about a cheap work out!

2.  You don’t need much space

Resistance bands don’t take up a lot of space at all to store them, so it’s easy to find a place for them.  Also, you don’t need much space to perform exercises using them as well, so that’s a bonus!

3.  Easy to take with you

Because they are so small and usually come in a carrying case, they are ideal for traveling if you want to take your workouts with you!

4.  You can use them with familiar exercises

Most of the exercises you can use resistance bands for, you are already familiar with!  A lot of exercises such as dumbbell curls or overhead press, you can also perform with resistance bands!

5.  You gain variety, along with muscles!

If you are doing the same old routine and looking for something new to play with while you do your workout, resistance bands are great for that!  Not only do you gain variety, but you gain muscles along with it as you are also resistance training with them!

6.  Full Body Workout

Yes, what my post is all about!  Resistance bands are a great work out for your FULL BODY!  You can workout upper or lower body easily with bands, and I show you the BEST full body workout routine below!

7.  Easily independently used

You can use resistance bands very easily on your own, without need help from anyone else, which makes them an ideal tool for any workout!

8.  Adaptable for any fitness level

Resistance bands come in different strength levels, making your exercise intensity match your fitness level!

My top 3 picks for resistance bands on Amazon:

Fit Loop Band pick:

These loop bands have 5 different strength options from x-light to x-heavy. They are made from 100% natural latex and are great to use for a variety of different warm ups and exercises, which this product includes an instruction guide and e-book along with a carry bag to take them on the go easily!  CLICK HERE to check them out!

Clip Tube Resistance Bands pick:

I prefer the clip tube resistance bands as you can attach the handles to the corresponding tube you’d like to use.  I use this type below with my full body resistance band workout!  This set also comes with ankle attachments and a door anchor to make it easier for you to do your exercises!  This product also comes with a carry bag for easy traveling, 5 different levels of resistance band tubes, and a complimentary fitness guide to show you what exercises you can do.  CLICK HERE to check them out!

Straight Resistance Band pick:

These straight resistance bands are great because not only can you use them for a variety of different exercises, they are also great to use for yoga, Pilates, physical therapy and chair exercises.  These come in 3 different strength levels along with a bag for easy storage.  CLICK HERE to check them out!

The Best Full Body Resistance Band Workout for Beginners:

And last but not least, here is my best full body resistance band workout for beginners!  This is a great workout to do if you don’t have a lot of space, or enough money for a gym membership!  You can also watch the video below to see how to do the exercises!

1. Standing Shoulder Press

 

With this exercise, you put the resistance band securely under your feet.  You then grab the handles, palms facing out, knuckles towards the ceiling, and hold the handles beside your head with your arms parallel to the ground.  There will be some resistance from the bands already.  Make sure the resistance bands are behind your arms.  Then, you press up towards the ceiling and straighten your arms.  Slowly release tension by slowly coming down into your starting position, and repeat for 10-15 repetitions.

2. Standing Bicep Curls

 

With this exercise, you put the resistance band securely under your feet.  You may space your feet shoulder width apart for more tension.  You then grab the handles, palms facing out, knuckles down, with your arms by your sides.  There will be some resistance from the bands already.  Then, you bend your elbows, curling your arms upwards as your elbows stay in place, putting tension on your biceps.  Hold for a second, then release tension by slowly coming down into your starting position, and repeat for 10-15 repetitions.

3. Squats

 

With this exercise, you put the resistance band securely under your feet, spacing your feet a little past shoulder width apart.  You then grab the handles, palms facing inward, knuckles towards the ceiling, and hold the handles up like the peak of doing a bicep curl.  This is where most of the resistance will be.  Then, you squat down, putting most of your weight on your heels, sticking your butt out and keeping your chest up.  Squat until your thighs are parallel to the ground, then slowly come up back into your starting position, and repeat for 10-15 repetitions.

4. Standing Tricep Extensions

 

With this exercise, you put the resistance band securely under your feet.  You may space your feet shoulder width apart for more tension.  You then grab the handles, palms facing towards you, knuckles down, with your arms by your sides.  You then raise your arms all the way up until your arms are next to your head and your elbows are surrounding your head pointed out, bent at a 90 degree angle, and the band is behind you.  There will be some resistance from the bands already.  Then, you straighten your elbows, pushing your fists upwards as your elbows stay in place, putting tension on your triceps.  Hold for a second, then release tension by slowly coming down into your starting position, and repeat for 10-15 repetitions.

5. Standing Lateral Shoulder Raise

 

With this exercise, you put the resistance band securely under your feet, spacing your feet shoulder width or a little past shoulder width apart.  You then grab the handles, palms facing your sides, knuckles towards the ground. You then keeping your elbows straight, lift your arms up to the side so they are just above parallel to the ground.  Here is where most of the tension lies. After you reach this position, you can then slowly come up back down into your starting position, and repeat for 10-15 repetitions.

6. Bent Over Row

 

With this exercise, you put the resistance band securely under your feet.  You may space your feet shoulder width apart for more tension.  You then grab the handles, palms facing towards your sides, knuckles down.  Slightly bend your knees, keeping most of your weight on your heels.  Bend forward at your hips, keeping your back arched and chest and shoulders back.  There should be some resistance from the bands already.  Then, you bend your elbows, pulling straight backwards, up towards the ceiling and making sure you’re squeezing your back muscles together.  Hold for a second, then release tension by slowly coming down into your starting position, and repeat for 10-15 repetitions.

7. Lying Chest Press

 

With this exercise, you put majority of the resistance band securely under your back lying down, making sure you are putting enough pressure on the bands to make sure they won’t come out from under you.  You then grab the handles, palms facing outward, knuckles towards the ceiling, and hold the handles with your arms beside you parallel with the ground.  There should be some resistance already.   Then, you straighten your elbows and push the bands up directly above your chest.  Squeeze your chest muscles when your arms reach the top, then slowly come up back into your starting position, and repeat for 10-15 repetitions.

8. Glute Kickbacks

 

With this exercise, you get down on all fours and put the resistance band securely under the opposite knee that you are going to lift, or you may securely hold it in your hand.  Place the ankle strap around the ankle of the leg you are going to raise.  If you don’t have the ankle strap, you and put the handle around your foot as I did.  Make sure you already feel some tension in the band and keep your back parallel to the ground.  You then straighten your knee and kick your foot back and up until you feel a squeeze in your glutes.  Hold for a second, then release tension by slowly coming down into your starting position, and repeat for 10-15 repetitions on each leg.

9. Flutter Kicks

 

With this exercise, you lie down on your back, put the ankle straps on, or the handles around your feet.   You then grab the sides of the band, creating some tension with your legs straight out in front of you resting on the floor.  This is where most of the resistance will stay.  Then, you alternate legs, moving one up and keeping one down, but making sure it stays off the floor.  You repeat this movement so your legs are alternating as you do these flutter kicks.  Continue the exercise for 10-15 repetitions per leg.

10. Oblique Twists

 

With this exercise, you put the resistance band securely under your butt, so you are creating some tension while you hold the handles out in front of you, with your palms facing towards each other, knuckles outward.    You then lift your feet up so they stay a couple inches off the ground.  Rotate your torso and arms to the left, keeping tension on the bands.  After you’ve rotated to the left side, rotate to the right, keeping your feet above the ground and your core tight. Repeat for 15-25 repetitions.

And there you have it!  I hope I’ve helped you with your resistance band knowledge, or even help you pick out the right resistance bands for you!! Please leave a comment down below letting me know how I helped, or telling me what your favorite resistance band exercise is!

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