Fit Millenial

Imagine a full-body workout aimed at giving you that lean, toned dream body you have always desired. Also imagine you can achieve this in the comfort of your home, at your convenience, with no costly or complex gym equipment necessary,  just you and your resistance band.

How you ask? Well, in the words of certified fitness coach Heather Robertson, “health and fitness doesn’t have to be complicated or expensive.” Let me show you a simple but equally effective way to build the body of your dreams using a few basic exercises and a resistance band. 

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Why Should I Use a Resistance Band?

A resistance band is a sturdy elastic band which is commonly used during strength training to add intensity or challenge to your workout. They come in a wide range of sizes, colors and even strengths, depending on the amount of resistance you wish to add to your workout. Here are some reasons why you should start using a resistance band as part of your fitness routine.

1. They’re cost-effective. Why only gain in muscle, when you can also gain in coin? One would spend four times more on the best-selling 20 lb dumbbell set and approximately 10 times more on its 50 lb set than would be needed to purchase the best-selling 5 set resistance bands. Moreso, these bands of increasingly graded strengths may be stacked accordingly to provide the equivalent strengths of either of the previously mentioned dumbbell sets.

2. They’re versatile and adaptable. Resistance bands may be used during warm-ups, workouts, and stretching exercises, as well as in a variety of relaxation techniques such as Pilates and yoga. Through simple adjustments, these flexible bands can be easily adapted to any workout environment or routine.

3. Saves up on storage space. Rather than taking up excess room with big, bulky, and heavy equipment, these elastic bands can be folded, bagged, stored or even hung up. Thus freeing up some much-needed floor room in your workout space.

4. They can be used safely. Due to their light and soft nature, these bands help in avoiding potential crush injuries or other endangering accidents. Stress forces during the workout are directly dependent on how much effort you put in. This provides you with more control during sessions thus reducing potential risks of muscle strains or ruptures.

5. Resistance bands are convenient. When it comes to travel plans, no need to worry about accumulating excess baggage fees or hauling around tons of dead weight at your wake. Just roll it up and toss it in. This also makes it much easier for you to stick to your workout routine even on the go as you don’t have to worry about the hassle of finding a nearby gym.

6. They’re great for full-body workouts. The resistance band can be used to train all parts of the body. From the neck to the feet. This is possible due to their graded strengths and sizes, as well as their versatility. All that’s needed is some creative thinking and some floor space.

7. They can be combined with other exercise equipment. Resistance bands may be used for warm-up or relaxative stretch activities before and after more strenuous heavy-weight workouts. They may also be used in conjunction with other equipment to create more of a challenge during workout sessions.

8. Resistance bands are great for beginners. As noted earlier, the individual is in complete control of the exercise intensity when it comes to the resistance band. This fact, in combination with the availability of different elastic strengths and the pure simplicity of the band makes it great for first-time users or individuals who are new to the world of fitness.

9. They add a wider range of motion. Due to its elastic nature, fewer restrictions and greater ranges of motion are achieved during workout sessions. This enables both strength and flexibility training.

10. They enhance coordination and balance. A variety of training exercises may be achieved by using the resistance band, including coordination and balance training. This is greatly due to the strength and stability required to perform the various floor exercises while wearing the resistance band naturally involves a significant degree of coordination. 

Nine Resistance Band Exercises You Should Try Out

Here are a few workout ideas that would be great to try out with a resistance band. Make sure to wear comfortable workout clothes, towel, water bottle, and use a workout mat to provide cushioning and support.

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1. Reverse Crunch – 2 Sets, 40 Seconds Each

This is an excellent core-engaging exercise. 

• Lay on your back, arms flat at both sides or behind your head. 
• Place the resistance band around your mid-calf.
• Place your feet straight out.
• Contract your abdominal muscles and lift your legs off the floor, lifting your bottom a little off the floor in the process.
• Gently stretch your feet apart against the tension of the resistance band.
• Relax your muscles and return to the starting position, ensuring to still maintain a little tension on the band.
• Repeat this exercise for 2 sets of 40 seconds each.

2. Butterfly Bridges – 2 Sets, 40 Seconds Each

This exercise is great for building core and glute strength and tone. 

• Lay on the workout mat and place a resistance band around your knees just above the kneecap. 
• Spread feet shoulder length apart to create light tension
• Lay on your back with knees bent, feet flat on the floor and palms flat by your sides. 
• Lift your hips off the floor while opening your knees against resistance from the band.
• Lower your hips to the floor while bringing your knees closer together, reducing resistance from the band. 
• Repeat this exercise for 2 sets of 40 seconds each.

3. Abductor Pulses – 2 Sets, 40 Seconds Each

This workout is an excellent way to tone your thighs. Place a yoga pillow on your lower back for more comfort.

• Lay on your mat with hips bent to 30°, legs held up vertically off the floor and band just above the ankles or sit with the band around mid-thighs.
• Begin to rhythmically open and close your thighs against resistance.
• Repeat this exercise for 2 sets of 40 seconds each.

4. In and Out Squats – 2 Sets, 40 Seconds Each

This is a great exercise to strengthen your legs. 

• Place the band around your legs just above the ankles. 
• Stand with your hands together and feet just open enough to create a light tension to keep the band in place. 
• Jump up and land in a squat by spreading your feet outwards against resistance.
• Jump up again and land in a squat, bringing feet back in or closer together. 
• Repeat this exercise for 2 sets of 40 seconds each.

5. Jumping Jacks – 2 Sets, 40 Seconds Each

This is a fun full-body workout that’s great cardio too. 

• Step into the resistance band with your feet hip-width apart to maintain band tension.
• Jump up, lifting arms over the head and spreading legs wide against resistance.
• Jump up once more, bringing your arms down your sides while bringing your legs closer together but open enough to maintain band tension and prevent it from sliding down.
• Repeat this exercise for 2 sets of 40 seconds each. 

6. Squat + Leg Lift – 2 Sets, 40 Seconds Each

This exercise engages your lower limbs, encouraging muscle strengthening and promoting better balance.

• Wear the resistance band just above the knees. 
• Stand with feet hip-width apart to maintain band tension. 
• Proceed to squat, rise and lift one leg out outwards against resistance. 
• Repeat the exercise while abducting your legs against resistance to the other side.
• Repeat this exercise for 2 sets of 40 seconds each.

7. Bicycle Crunch – 2 Sets, 40 Seconds Each 

Bicycle crunches are an effective core and thigh-strengthening exercise.

• Lay on your workout mat and place the resistance band around the midfoot level on both feet. 
• Bring one knee towards the chest pulling against the resistance from the band, while straightening the other leg. 
• Alternate the movements, straightening the already bent leg and pulling the knee of the initially straightened leg to the chest.
• Repeat this exercise for 2 sets of 40 seconds each.

8. Straight Arm Pulses – 2 Sets, 40 Reps Each

Straight arm pulses are used for strengthening the arms.

• Place a resistance band slightly above the wrists of both hands.
• Extend your arms over your head and hold them apart a little to maintain band tension.
• Stretch the band by spreading your arms out.
• Bring your arms back in, maintaining light band tension.
• Repeat this exercise for 2 sets of 40 seconds each.

9. Mountain Climber – 2 Sets, 40 Seconds Each

This exercise is great for exercising the whole body. Be sure to wear comfortable shoes for this workout.

• Wear the band across both feet and enter a high plank position. 
• Bring one knee up towards the chest while the opposite leg remains extended.
• Return to the standing position.
• Bring the opposite knee up towards the chest.
• Repeat this exercise for 2 sets of 40 seconds each.

Work out with a video by following this step-by-step workout routine by Heather Robinson.

Things To Look Out For When Purchasing a Resistance Band

Here are a few important features to look out for before you buy a resistance band.

• Cost. Good quality sets of resistance bands usually range from 12 to 80 dollars, depending on durability and other accessories that may come with the bands.

• Material. Resistance bands can come in latex (natural rubber) or non-latex (synthetic rubber) material. One should be cautious if allergic to latex to avoid allergic reactions such as hives or anaphylactic shock or simply if he/she prefers to use non-latex material.

• Attachments. These are band accessories manufactured to aid anchor your band more securely. The advantages include more versatility in exercise, comfort and convenience and independence throughout the workout. 

Frequently Asked Questions about a Resistance Band Workout

Can you build muscle mass with resistance bands?

Yes, the resistance band loads your muscles similarly to free weights or machines. Greater band resistance prompts more tensile force engagement from your muscles, ultimately building them. We recommend taking protein powders and supplements to help repair and restore muscle mass.

How many calories can you burn with resistance bands?

This is dependent on the individual’s weight and time spent in training. For example, after undergoing a vigorous 30-minute resistance band workout, a 125lb woman would lose roughly 150 calories. 

How do you clean resistance bands?

Resistance bands should be wiped down after use with a damp cloth and no cleaning products (e.g. soap) should be used to maintain their elastic quality. It should then be stored away from high temperatures.

How do you stop resistance bands from rolling?

Mindfulness of length, width, and placement aids in preventing the rolling of bands. 10″ × 2″ bands have been generally recommended, and remember to keep the band at the same level between the two limbs when using it. 

Conclusion

Resistance bands offer an affordable yet highly effective and convenient means of achieving your full-body workout goals. They cover different dynamics of fitness training and can help to propel you to your healthiest self yet. 

There are a wide array of beliefs and definitions when it comes to health and physical fitness. While some people believe in flexibility, others are more concerned about endurance. Despite this, strength remains a key component in virtually any metric for measuring physical fitness.

The ability to repeatedly execute everyday actions at optimal performance levels relies significantly on your level of physical strength and muscular endurance and is one of the most easily noticeable indicators of physical health.

Full-body workouts are a fast and efficient means of strength-building and improving your physique. This is because they involve a range of functional movements which helps you recruit a larger number of muscle groups. You can also employ the use of various equipment for greater muscle engagement, especially a versatile and ubiquitous item like a dumbbell. 

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What Is a Full Body Workout?

This is an exercise plan that activates all the major muscle groups in a workout single session. The major muscle groups include the chest, shoulders, back, legs and arms.

Unlike split workout plans, which involve exercising one muscle group per session, full-body workouts enable you to maximize time by engaging those major muscles simultaneously. Full-body workouts are also much more effective for building your physical health because they mimic functional motions. 

Functional motions are simply movements which make up most of the physical activities which a normal person performs in a day. There are six core functional movements; pushing, squatting, hinging, lunging, pulling and carrying. Virtually every significant physical action we perform in a day involves some combination of these core movements.

Advantages of Full Body Workouts

• They’re great for people with limited time. Even though split body workouts are ideal for muscle growth, most people (except professional bodybuilders or fitness enthusiasts) are unable to maintain the rigid scheduling split body workouts entail. Full body workouts enable you to exercise important areas simultaneously, for 30-60 minutes a day. Even if you missed a day in a 3-day full body workout schedule, you would have at least worked out all your muscle groups more than once. 

• Full-body workouts involve functional movements. Full-body workouts involve exercises that replicate activities of daily living such as squats, reaching, stepping and lifting. Building muscle and endurance while performing these actions in exercise help us optimize your performance in daily life, prevent issues like muscle strain and lower back injury, increase your flexibility, and are also great for your posture.

• It’s safer because it prevents muscle strain. A muscle strain may occur during workouts when a particular joint is put under intense or sudden stress. When other muscle groups are not properly trained, they become weak causing imbalance in the body. Full-body workouts help build multiple groups of muscles to provide better control to the body. The increase in strength and control helps reduce your risk of injury.

• It creates a balanced physique. This workout plan targets the whole body with each session, ensuring equilibrium in build and physique. Instances of neglect or imbalance are less likely to occur as with split workouts which train different sections at a time.

Principles Guiding a Full Body Workout

Here are a few general principles you can follow to make sure you get the very best out of your full-body workout.

Compound Exercises Are the Best

These are exercises that incorporate different major muscle groups. They provide more benefits than isolated exercises as they are less time-consuming and grant other benefits besides strengthening e.g. muscle coordination, balance in muscle gain,  more cardiovascular benefits, increase in flexibility, burning off more calories, etc.

Start With an Effective Primary Lift

Begin your session with a primary lift. Your primary lift is your main exercise which involves the most muscle recruitment and typically involves the heaviest weights. These exercises should be done first as they are the most tasking and typically involve large muscles like your pectorals, latissimus, deltoid, quads, glutes and core. They include deadlifts, goblet squats, dumbbell squats and even bench presses.

Pair This With an Effective Counter Exercise

The point of a counteractive exercise is to exercise a different muscle group or the same muscle group differently than your primary lift exercise. These usually include core-strengthening exercises or plyometric exercises (short, explosive bursts of activity). For example, a dumbbell deadlift is a strengthening exercise, therefore it should be paired with an explosive exercise like lunges.

Focus on the Core Muscle Groups

These include muscles of the chest, shoulders, arms, back, thighs, core and calves. To ensure they are covered, exercises involving the upper body, lower body and core should be included.

Finish Your Workout With Cardio

Every full-body workout should end with a bit of high-intensity cardio exercise to task your heart. The tail end of the session should burn you out and help you achieve your optimal heart rate before the end of the session. This includes cardio workouts such as burpees, running sprints or high-intensity cycling are great ways of achieving this. 

6 Effective Full-Body Workouts

Here are six amazing full-body workouts which you can perform with dumbbells. You can use wrist wraps to reducing the risk of strain.

This article contains affiliate links which means that we earn a small commission at no additional cost to you if you make a purchase with our link.

1. Goblet Squat – 3 Sets, 40 Seconds Each

This is a great primary lift because it involves several muscle groups and can be done with progressively heavier weights.

• Stand with your legs apart, slightly greater than shoulder length, toes slightly pointed outwards.
• Hold a dumbbell to chest level, gripping the dumbbell on both sides like you were holding a goblet
• Bend your elbows to bring the dumbbell to meet the center of your chest.
• Then bend your knees and lower yourself down to a squat with your back straight, core engaged and your face looking straight forward.
• Return to the starting position.
• Repeat this exercise for 3 sets of 40 seconds each.

2. Stiff Leg Deadlift – 3 Sets, 40 Seconds Each

This is a great workout for your lower body and back.

• Start in a standing position with your feet shoulder-width apart with arms hanging down in front of you.
• Hold both dumbbells in an overhand grip i.e. with your palms facing you.
• Bend your knees slightly and keep them locked in position.
• Bend forward gradually with your back straight, slowly lowering dumbbells downwards till you feel a stretch at your hamstring or glutes.
• Then slowly rise upwards to the starting position.
• Repeat this exercise for 3 sets of 40 seconds each.

3. Walking Lunges – 3 Sets, 40 Seconds Each

This adds some variety to the workout and exercises both your arms and legs. Make sure to have the right workout shoes to improve your performance, provide support, and reduce the risk of injury during this exercise.

• Begin with your feet shoulder-width apart.
• Your dumbbells should be held in both hands.
• Take a step forward with your right foot and bend your right knee while lowering your left knee behind you towards the floor.
• While doing this swing your arms with each step while flexing your elbows to 90 degrees.
• Then push off with your right foot and return your left leg to the starting position.
• Maintain a straight back, with your chin up and eyes looking forward throughout the exercise.
• Repeat this exercise for 3 sets of 40 seconds each while alternating between your left and right legs.

4. Double Pulse Sumo – 3 Sets, 40 Seconds Each

This is a great dynamic exercise that engages your key muscle group uniquely.

• Stand with legs slightly greater than shoulder width apart.
• Grip the dumbbell in front of you.
• Lower yourself into a squat with your back straight (like a Sumo wrestler).
• Bounce up twice as if to stand, tapping dumbbells on the floor with each bounce.
• Then return to the standing position while tightening the gluteal muscles.
• Repeat this exercise for 3 sets of 40 seconds each. 

5. Curl & Press – 3 Sets, 40 Seconds Each

This exercise is great for building muscle mass in your arms and shoulders.

• Stand with feet shoulder-width apart.
• Hold your dumbbells at each side with neutral grips i.e. palms facing your sides.
• Looking straight ahead with your elbows in close contact with your sides, slowly bend your elbows bringing dumbbells to your shoulders.
• Then press upwards, lifting dumbbells upwards parallel or above your ears.
• Bring arms down into a flexed elbow position and slowly extend elbows to bring dumbbells back to the sides.

Repeat this exercise for 3 sets of 40 seconds each.

6. Front and Side Raise – 3 Sets, 40 Seconds Each

This is a great workout for your shoulders and arms as well.

• Stand with feet slightly apart.
• Hold the dumbbells in an overhand hand grip.
• Slightly bend your elbows and lift the dumbbells to shoulder level in front of you.
• Then move them outwards while maintaining that same level. Then bring your arms back down.
• Repeat this exercise for 3 sets of 40 seconds each.

FAQs

• How do I create the best full-body workout?

This can get a little complicated especially when you are going about it alone or without a professional trainer. However, just remember to stick to the basics. Consider the major movement patterns and each key muscle group. Try to incorporate an exercise for each of them. An example would be, exercises that involve; squats, hip-hinge, lunges, vertical pulling and pushing and horizontal pulling and pushing. 

• How do I improve my workouts?

Workouts may seem to get easier as our bodies begin to condition. Some easy tips to make it a little more challenging are progressive overload and time-under-tension switch-up. With progressive overload, we add more intensity to the exercise by increasing repetitions or weight. With time-under-tension, we carry out the exercises under shorter time constraints, forcing our bodies to push through them at faster rates.

Designing a workout planner focused on intensity allows for structured progression and tracking of your fitness improvement levels.

• Are full-body workouts great for weight loss?

Absolutely, full-body workouts are perfect for weight loss because they recruit a large number of major muscles which in turn consume more calories than focusing on a single muscle group. To increase the effectiveness of your full-body workout you can pair it with a cardio exercise which is great for your cardiovascular health and weight loss.

Conclusion

Full-body workouts are highly effective means of strength, endurance and cardio training. They can be tailored to fit each individual’s goals, be it weight loss or muscle gain. These exercises can be performed across different fitness levels, from beginners to athletes with minimal time demand. Remember to always keep the core principles in your mind; compound exercises, major muscle groups and mimic functional movements.