Quick And Effective Resistance Band Workout (Full Body) | MuscleSquad

icon Feb 01, 2022 - Fitness Trainer

Full Body Resistance Band Workout

Easy to use, compact and extremely versatile, a set of resistance bands is all you need for a fantastic full-body workout at home without crowding your lounge with equipment.

If you're looking for exercises you can do on holiday or you want to try something new, try the 10 exercises we're going to go through below, we promise you'll get a sweat on.

MuscleSquad resistance bands come in 3 different strengths, so that you can try different thicknesses to challenge yourself throughout the workout.

We suggest completing 15-20 repetitions of each exercise and 3-4 rounds of the circuit, resting as and when you need to (up to one minute) without letting your heart rate come down between sets.

3D Pull Aparts

Targets: Shoulders and back

Brace your core and keep the motion slow and controlled.

Lateral Raise

Targets: Shoulders

Brace your core and make sure you're not leaning to one side when performing the movement.

Bent Over Row

Targets: Back

Keep your back straight and draw your shoulder blades together.

Push Up

Targets: Chest and Triceps

Drop down to your knees or perform the push up without the band if you need to.


Targets: Legs and Glutes

For more of a challenge, pause at the bottom of each squat for a second or two.

Romanian Deadlift

Targets: Glutes, Hamstrings and Lower Back

Squeeze your bum at the top of each movement to really feel this in your glutes.

Bicep Curl

Targets: Biceps

Brace your core and keep the movement controlled, try not to swing your body.

Pull Apart

Targets: Back and shoulders

Your hands should be just below the level of your shoulders, squeeze your shoulder blades together with each movement.

Hamstring Curl

Targets: Hamstrings

Loop the band under a piece of furniture or have a family member hold it. Try not to arch your back.

Hip Thrust

Targets: Glutes

Have a family member hold down the ends of the band if needed, we don't want them pinging out from under your heels.

We hope you enjoyed this full body resistance band workout, check out the Workout Guides section of the website for more workout ideas.

  • Multi-Functional Trainer Workout Guide

    Feb 12, 2024 - Luke Whitburn

    Multi-Functional Trainer Workout Guide

    By its name, you may have guessed that this versatile rack can hit all major muscle groups through multiple exercises. There really are so many options of how you can use the Multi-Functional Trainer that we’ve put together an exercise guide to give you some workout ideas for your next session.

    Read More icon
  • Key Tips For Football Training Dumble Workout

    May 11, 2023 - Think Shaw

    How to Train like a Professional Footballer

    If you are looking to get yourself into shape, football is a great way to do it, there's a huge community, you do not have to look far to play. Here are a few key tips to help you in your football training, whether you’re just starting out or are looking to up your game for your next match.

    Read More icon
  • Squad Starter Set including a gym mat and Dumbbell

    Jul 28, 2022 - Think Shaw

    10 strength exercises for you to add to build a full body workout routine with home gym equipment

    Quickly add 10 strength focused exercises to your workout routines. You don’t always need to add to your home gym set up to further challenge yourself and build up your strength. Today we show you how to get enough exercises for a full body workout with a strength focus. So grab your dumbbell or kettlebell. Dial in your range of motion and speed of lifts and get lifting! 

    Read More icon

Leave a comment: