Full Body Band Workout

Posted byashleepedlowPosted inUncategorized

It’s hard to believe that we have entered another new month in 2022, but because we have it’s time for a new workout! Today you are getting a full body workout that when a band is added can pack a punch and be effective. If you follow me on Instagram you know that I push band workouts out regularly and a large part of that is because they are a lot more accessible for more people. Bands are fairly inexpensive and relatively easy to get your hands on and can be used by pretty much anyone.

Today’s workout focuses on long loop bands as opposed to the smaller “booty band” style. Typically a couple of these bands in a couple different resistances can give a great workout that doesn’t require a huge amount of space to execute or a huge amount of space to store the equipment. Remember that you are able to adjust bands to account for different amounts of resistance. Choose bands that challenge you but know that you can also change up your resistance as well but increasing the tension on the band at the start of the movement.

Check out the workout below. Complete 8-12 reps of each exercise using enough resistance that you aren’t able to get to 12 reps easily. Complete each exercise and then move to the next one in a circuit format. Once you reach the end circle back to the top repeating the circuit 2-4 times depending on time and energy.

Banded Squats: Standing on the band lift it to your shoulders and drive your hips back as you squat down. Drive through your heels to stand up back to your start position. When dropping into your squat ensure that you are keeping your chest up and your core engaged through the movement.
Banded Bicep Curls: Begin standing on the band holding it in both hands. Curl your hands up towards your shoulders and then slowly lower back to your start position.
Banded Pull Throughs: Anchor the band towards the ground and step over it so you are straddling it. Begin in a hip hinge position when some resistance on the band. Exhale as you drive your hips forward and stand straight up.
Banded Tricep Pushdowns: Anchor the band at or above eye level (the top of a door works well using a door anchor). Begin with your elbows close to your body and a small amount of tension at the top of the band. Keeping your shoulders down and away from your eyes pull the band down towards the floor extending at the elbow.
Banded Split Squat: Place the band under your front foot and bring the band to your shoulders. Bending your back knee towards the floor drop into a lunge position. Then stand straight back up returning to your start position.
Banded Single Arm Chest Press: Anchor the band at a point at chest level. This exercise can be done kneeling or standing depending on where you are able to anchor your band. Place your hand through the band and press away from your body. Control the release back towards your body. Repeat your reps on the opposite side.
Banded Hamstring Curls: Anchoring your band at a level that your ankles are at (if you are using the floor anchor the band closer to the floor, if you are laying on a bench you may want to anchor the band a bit higher). Loop your ankles through the band and curl your heels towards your bum. I typically try and make sure that the band is not directly on the skin as it can rub when you perform your curls (if you’re wearing full length leggings or higher socks they will come in handy here). Return to full knee extension and your start position.
Banded Row: This exercise can be performed from seated on the floor or seated on the bench or even standing. Depending on your positioning anchor the band just below chest height. Sitting or standing up tall pull the band back towards your belly squeezing your shoulder blades together as you do so. Focus on keeping your shoulders down and away from your ears. Then return to the start in a slow and controlled manner.
Banded Hip Thruster: Anchoring the band at about hip height or just below step into the band. Begin with tension in the band in a hip hinge position. Stand up straight by extending through the hips and working against the band’s resistance. Return to your start position by hinging back in a slow and controlled manner.
Banded Overhead Press: Begin standing on the band (if you don’t have a lighter band for this exercise try standing on the band with one foot and use a staggered stance). Raise the band to your chest/shoulder level. Press the band up and over your head fully extending through your elbows. Then return to your start position in a slow and controlled way.

There you have it. Your fully body banded workout to kick of the month of April. Give this one a try a couple times a week for a full body workout that doesn’t require you to leave home or take your bands to the gym with you and find a small space. Let me know what your favourite exercise from this workout is in the comments!

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