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Use These 4 Resistance Band Exercises for a Serious (And Fast!) Full Body Workout

Resistance bands are small, light-weight, and fit into any purse, backpack, or suitcase. And there’s so many full body exercises you can do with them!

They can be used in your yoga practice, Pilates workout, or as a way to switch up your normal exercise routine. There are seriously so many incredible resistance band exercises to target all parts of your body for a complete, full body workout.

Looking for another on-the-go full body workout? Try This Full Body Workout for a Killer Workout Anywhere – No Equipment Needed

Try These 4 Resistance Band Exercises for a Quick and Effective Full Body Workout:

Whether you’ve been incorporating resistance bands into your workout for years or you just started using them, you’ll find an array of creative ways to switch up your workouts using resistance bands with this full body workout.

1. Single Leg Glute Bridges

Resistance Bands Glute Bridge

Let’s try it:

  • Place your resistance band two inches above your knees
  • Exhale and drive your right knee up toward the sky
  • Inhale and hold at the top before you slowly lower
  • Continue this on your right side for about eight to 12 repetitions
  • Repeat on your left side

Form Tip: Bring your weight into the heel of your foot that is on the ground, rather than your toes! This will help you feel it in your glutes more!

BONUS: Hold for three seconds at the top before you lower!


2. Single Leg Kneeling Kickbacks

Resistance Bands Single Leg Kickbacks

Let’s try it:

  • Place your resistance band two inches above your knees and come onto your hands and knees
  • Exhale through your mouth and slowly bring your right leg straight back behind you
  • Inhale and slowly bring your right leg back in toward center
  • Do 12 reps on your right side
  • Repeat for 12 reps on your left side

Form Tip: Keep a slight bend in your elbows and engage your core.

BONUS: Don’t let your knee touch the ground! Hover above the ground and practice your balance after each rep!

Craving more? Check out these 7 Quick Bodyweight Workout Moves You Can Practice Anywhere, Anytime (No Equipment Needed)

3. Chaturanga Push Ups

Resistance Bands chaturanga

Let’s try it:

  • Place your resistance band two inches above your elbows and come into Plank Pose
  • Shift your heels slightly forward and inhale as you lower down halfway. Let the band touch your chest
  • Exhale through your mouth and press back up to Plank
  • Aim for eight to 12 reps

Form Tip: Keep your core tight and don’t let your shoulder blades touch. You may wish to modify this by doing it on your knees.

BONUS: Graze your elbows to your ribs on each rep!


4. Tricep Kickbacks

Resistance Bands Tricep Kickback

Let’s try it:

  • Start in a standing position bending forward at your waist with your knees bent
  • Loop your resistance band around your right hand and place it on your chest
  • Inhale to prepare
  • Exhale and straighten your left arm backward behind you
  • Inhale and slowly return to your starting position
  • Exhale as you slowly straighten your arm again
  • Do 12 reps

Form Tip: Hug your elbow in toward the side of your body!

BONUS: Go super slow on the way back in as you bring you arm back to a bent position.

The Next Time You’re Craving a Good Full Body Workout, Give These Resistance Band Exercises a Try

Try all of these resistance band exercises on your next vacation, work trip, or at home any time you can’t make it to the gym or yoga studio. Resistance bands are a great addition to any full body workout routine to help build muscle and stabilize your core.

You’ve got this!

Have you tried resistance band exercises in your fitness (or yoga!) practice? Let us know in the comments below!

Want more booty-toning workouts? Check out 5 Resistance Band Workouts for Booty and Core You Can Do Anywhere

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Adrienne Rivera

Adrienne is a fitness and mindset coach. She teaches spiritual entrepreneurs how to build healthy relationships while helping them up-level their nutrition + fitness. Adrienne is a National Academy of Sports Medicine Certified Personal Trainer, 200 RYT, Certified Pilates Instructor, and has a degree in Psychology from Virginia Tech. She is passionate about helping people find more love in their lives through mindset work + fitness.

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