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Resistance Band Workout for Beginners

This resistance band workout targets the entire body - chest, back, shoulders, arms and legs.  These are basic exercises suitable for beginner or intermediate exercisers.  If you're new to strength training and/or resistance bands, take your time with each move and perfect your form.  Start with 1 set of 8-16 repetitions of each exercise using a light or medium resistance band, adding sets gradually.  For each move, there are suggested band levels - light, medium, or heavy.  Some exercises may require a heavier band while upper body moves may require a lighter band.  For many exercises, you can control the tension by your positioning and/or by where you grab onto the band.
  • Warm up with 5-10 minutes of cardio
  • Cool down with a stretch
  • Do this workout 2-3 nonconsecutive days a week
  • Do this in addition to regular cardio exercise for best results.

Chest Press
Wrap the band around a sturdy object behind you and hold handles in each hand, beginning the move with elbows bent and arms parallel to the ground.  Squeeze the chest and press the arms out without locking elbows.  Return to start and repeat.  Medium-Heavy Band. 

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Seated Row
Wrap the band around a sturdy object in front of you, arms extended and palms face each other.  Squeeze the back to pull the elbows in just a bit past the torso, keeping them close to the body.  Release and repeat.  Medium-Heavy Band.

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Rear Delt Fly
Hold band with arms straight out, hands a few inches apart (adjust hands on the band to change resistance). Squeeze the shoulder blades together and pull band so that arms are out to the sides like an airplane. Return to start and repeat, keeping tension on the band the entire time.  Light-Medium Band.

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Lat Pulls
Begin with arms straight up overhead, holding the band towards the middle. Adjust hands closer to increase tension. Contract the back and pull the band out while bringing the elbows towards the rib cage. Raise back up and repeat.  Medium-Heavy Band.

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Tricep Extensions
Hold the band in both hands at shoulder level with right arms bent in front of the chest.  Keeping the left hand stationary, contract the triceps to straighten the right arm out to the side. Return to start and repeat before switching sides.  Light-Medium Band.

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Bicep Curls
Stand on the band and hold handles with palms facing out. Keeping abs in and knees slightly bent, bend arms and bring palms toward shoulders in a bicep curl. Position feet wider for more tension. Return to start and repeat.  Medium-Heavy Band.

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Squats
Stand on the band with feet shoulder-width apart, keeping tension on the band by holding a half-bicep curl. Lower into a squat, keeping knees behind toes, and pulling on the band to add tension. Return to start and repeat.  Medium-Heavy Band.

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Criss-Cross Outer Thigh
Lying on the floor, take legs straight up with band wrapped around feet.  Criss-cross the bands and hold either side in the opposite hand.  Squeeze the glutes to open the legs out to the sides as far as you can.  Medium-Heavy Band.

Butt Blaster
On hands and knees, wrap band around right foot, holding onto handles with each hand.  Begin with right knee bent and flex the foot while extending the right leg straight back, squeezing the glutes.  You may need to wrap tube around hands to adjust tension.  Repeat for all reps and switch sides.  Medium-Heavy Band.

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