The Best Full-Body Band Workout Anyone Can Do

A band workout will boost your heart rate and incinerate calories.

This band workout gets your blood moving. In fact, it makes it run up and down your body alternately, as you alternate between upper- and lower-body exercises, forcing your heart to work extra hard, which in turn, stimulates calorie-burning. The result is increased strength and conditioning while trimming fat.

The exercises are grouped into "non-competing" mini-circuits. This means that they work different areas of the body so muscle fatigue isn't carried over from one move to the next. For instance, following up a pushup with a good morning won't make your chest any more tired, so you can give each exercise your full effort and strength. Your heart, however, experiences the opposite effect. With blood racing back and forth to different muscles, your heart rate is constantly elevated. This leads to more calories burned during the workout and greater fat loss afterward. And for more great workouts, be sure to check out the 6 best one-move total body workouts of all time.

Perform the exercise groups in sequence. So you'll do one set of A, B, and C, resting as prescribed between them, and then repeat until all the prescribed sets for that group are completed. Note that the last group is just two exercises, although done in the same fashion.


pushup body band workout
Sets: 4 Reps: 10–12 Rest: 60 sec.

Grasp an end of the band in one hand and wrap it around your back. Get into pushup position with your hands shoulder width and your core braced. Pin both hands to the floor with the ends of the band in your palms and perform pushups. To really get the most of the move, learn how to master the walking pushup.

Good Morning

Band workout, good morning, full-body workout
Sets: 4 Reps: 12 Rest: 60 sec.

Stand on the band and loop the other end over the back of your neck and stand tall. Keeping your lower back in its natural arch, bend your hips back and lower your torso until it's parallel to the floor. Think about keeping your chest up and pointing forward. Explosively extend your hips to come back up.

Pull Apart

Band workout, pull apart, full-body workout
Sets: 4 Reps: 10 Rest: 60 sec.

Stand on the band and hold the other end with hands shoulder width. Keeping your arms straight, raise your arms in front of your body to shoulder level. Now, without letting your arms drop, draw your arms out 90 degrees to your sides as if you were pulling the band apart. Squeeze your shoulder blades together. Since shoulder exercises are notorious for causing injury, be sure you're limbered up with the 5 best stretches to do before any workout.


Band workout, squat, full-body workout
Sets: 4 Reps: 20 Rest: 60 sec.

Stand on the band with feet shoulder width and toes turned slightly out. Grasp the other end of the band in each hand and hold it at shoulder level with palms facing you. Bend your hips back and squat down as low as you can without losing the arch in your lower back. Explosively extend your hips to come back up. Remember this move: It's one of the workouts you can do anywhere, any time.

Band Row

Band workout, band row, full-body workout
Sets: 4 Reps: 15 Rest: 60 sec.

Attach the band to a doorknob or other sturdy object of similar height. Hold the opposite end in both hands and stand back from the door so you feel tension on the band. Row the band to your belly. And if you need tips on getting to the gym and actually doing this band workout, learn the 11 ways fit guys motivate themselves to workout.

Pallof Press

Pallof press band workout
Sets: 4 Reps: 10 (each side) Rest: 60 sec.

Attach the band to a sturdy object at shoulder level. Hold the other end with both hands and step away from the attachment point, turning your body perpendicular to it to put tension on the band. Pull the band in front of your chest and then press it out with arms straight. Bend your arms and draw your hands back to your chest, resisting the band from twisting your torso. That's one rep.

Triceps Pushdown

Triceps pushdown band workout
Sets: 4 Reps: 20 Rest: 60 sec.

Attach the band to a sturdy overhead object and grasp the free end with both hands. Tuck your elbows to your sides and extend your elbows to lockout.

Biceps Curl

Band workout, biceps curl, full-body workout
Sets: 4 Reps: 15 Rest: 60 sec.

Anchor the band under your feet, holding the other end with both hands. Curl it without letting your upper arms drift forward. And for more great fitness advice, learn the one workout that's been proven to turn back the clock on aging.

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