Resistance Band Workouts

Resistance Bands – The one piece of fitness equipment you need to use this year.

My favourite workouts usually involve minimal exercise equipment, however when I do use equipment, I prefer to keep it simple and effective.

You do not need an expensive gym contract to get an effective workout and you can get fit in the comfort of your own home.

If you hate the thought of going to the gym, simply because of the costs, the people (think sweaty men, groaning in front of a mirror) or the confusion of what you need to do exactly, then this breakdown is definitely for you.

In my last post ‘My Favourite Workout Equipment | Resistance Bands,’ I took you through the basic details and purpose of resistance bands.

Today we  will be looking at 10 simple exercises you can do with your resistance band.

 Did you know that this tiny piece of equipment has tons of uses, from strengthening to stretching? A resistance band is one of the most important pieces of equipment to use as part of your training regimen.

It’s also a great way to save space if you have a small apartment, because who actually has space for clunky gym equipment?

Here are some quick tips for using resistance/ tension bands, before we move onto the workouts. It’s important to take note of these steps, as using the correct technique can improve your results dramatically.

  • Ensure that you have enough tension so as to get the full benefits of each exercise. If the band is too loose, either bring your grip on the band closer, or up the weight of the band
  • With bands that have a lighter tension, focus on upping the number of reps that you do per exercise. I would focus on 20 repetitions before moving to the next exercise
  • With each exercise, ensure to focus on correct breathing technique (exhale on exertion and inhale as you return to the start)
  • Ensure to engage your core throughout your workout, to not only create stability and balance, but to provide a full body workout – strengthening your abdominal muscles, pelvis, lower back and hips.

There are absolutely tons of resistance band workouts and stretches, so you can definitely expect another post on this topic very soon!

Here’s a list of 10 simple exercises you can do with your resistance band:

  1. BAND PULL-APARTS: Hold the band at shoulder width and bring your arms parallel to the floor. Drop your shoulder blades down, while pulling the band outward until you feel the tension. Advance this exercise by combining a static squat, keeping your back straight and knees behind your toes.

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2. OVERHEAD PULLS: Place your arms above your head and pull the band outward.  ensure to have enough tension, while holding your core and retaining your posture.

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3. TRICEPS EXTENSION: Throw one side of the band over your shoulder and grab it with your other hand. Hold the band on your lower back, while extending the band over your head. Make sure to do this on the other side.


4. BICEP CURL: Holding one side of the band with your foot in order to create enough tension, pull the band upwards focusing on keeping your body balanced and avoiding any jerking as you pull up. Switch feet and complete on the other side.


5. FORWARD LUNGE WITH LEG LIFT: There’s many different ways to do this one, whether dropping and raising your body while in the lunge position without moving your legs at all. I personally prefer lifting my leg to work on stability and balance, both of which are important for my ballet.

Advance this exercise by pulling the bands upwards each time you stand.


6. WALKING SQUATS: Based on the amount of space you have, you can do a continuous walk squat – however if your space is limited you can simply move side to side as shown below. If you band is not looped, tie a knot in it around your thighs (just above your knee – mine has slipped slightly higher in this shot). Ensure to stay low and focus on your technique, keeping your knees behind your toes.

Advance this exercise, by holding a weighted object (like a small ball) in your hands, with your arms stretched out in parallel as you walk.


7. BAND KICKS: Move the already tied band to your ankles and while holding your body straight and aligned, kick your leg outward – maintaining balance by holding your core. Change legs once completed.


8. BUTTERFLY BACK AND SHOULDER PULLS: Twist your band around a solid object to use as your anchor. Bend your knees slightly and look downward, while keeping your back straight throughout. Pull the band back and release up towards your ears. Ensure to hold a strong core so as to avoid swaying. This exercise almost replicates that butterfly swimming motion.


9. TRICEP PULLS: Turn to face away from the anchor and grab each end of the band. Pull the band towards you, while bringing the bend in your arm to a 90 degree angle. Ensure to keep your body strong to avoid swaying as you pull upward. Keep a slight bend in your knees for stability.

10. LEGS & CORE: Lie on your back and place the band around your ankles. Raise your legs to a 45 degree angle, while keeping your middle back stuck to the floor, ensuring your core is activated throughout (suck your belly button downward to resist lifting your back). Stretch the resistance band outward and inward, while maintaining tension throughout. Keep your arms next to your sides and raise your head just off the ground.


Resistance bands are ideal for everyone, from beginners to elite athletes. If you are looking for a resistance band, most sport shops should stock them. I got mine from Mr Price Sport for 80 bucks!



If your workouts are getting boring, I plan to inspire you to get fit with a new routine.

Keep your eyes out for part 2 of my favourite workout equipment, where I’ll show you how to spice up your usual at home routines.

I hope this ‘how to’ guide helped you, let me know in the comments section below!

Have a great week and remember slow progress is still progress – don’t be too hard on yourself. Rome wasn’t built in a day as the saying goes!

#ResistanceTraining #ResistanceBand #NewWeekNewYou


**This post is in no way sponsored by Mr Price – I just really like their stuff 😉 


5 Comments Add yours

  1. Cat says:

    Resistance bands for the win!

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