Resistance Band Strength Training Workout

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woman working out with resistance band

Dust off your resistance bands (or grab your weights) and get ready to sweat with Coach Rachel! This fun workout will help you build strength through resistance, but don’t worry. If you don’t have resistance bands or weights, grab a few cans from the pantry and let’s make healthy happen! Just make sure that the objects you hold have equal weight so that your movements are symmetrical and work each side in the same way.  

If you don’t have a set of bands, you might want to consider investing in a set. They’re fairly inexpensive, ranging from $15-$40 on average and play a critical role in building strength and functionality through adding resistance to your range of motion.  

This is a total body workout, focusing on upper body, lower body and your core.  

Warm Up

Handcuff Drill

This is traditionally done laying down, but in this workout—we’ll perform it while standing. Make sure not to overarch your back to protect your spine. If you prefer to do this on your stomach while laying down, go for it!

4-Point Hip Opener 

Push your hips gently forward and back to open up your hips and prepare your body for the workout.

Overhead Rotations 

This can be done with or without a band, so anyone can do this at home! If you choose to use a resistance band, gently add tension while lifting up overhead.


This warmup will work your back muscles, but posture is important! Make sure not to slouch or overarch your back as you go.


Each exercise in the circuit should be performed for 45 seconds with 15 seconds of rest to follow. Try and complete each circuit at least twice before moving on to the next.

Circuit 1: Lower Body 

  • Squats 
  • Deadlift 
  • Split Squat 

Circuit 2: Upper Body  

  • Split Stand Overhead Press 
  • Face Pull 
  • Reverse Fly 

Circuit 3: Core 

  • Deadbug 
  • Pallof Press 
  • Resisted Plank 

Once you’ve finished your circuit training, make sure to take at least 5-10 minutes to cool down with a walk, foam rolling or active stretching.

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