3-Step Full-Body Resistance Band Workout

Resistance bands are an easy and convenient way to get a great full-body workout whether you’re in the gym, outdoors, at home or traveling.  iGnite founder Neissa shares her favorite resistance band exercises that work your body from head to toe.

Complete 3 rounds of these 3 exercises for a challenging full-body workout:

ResistanceBandWorkout-011. Chest Press with Stationary lunge
(10 each leg)

  • Equipment: use a heavier resistance band for this exercise and others that work the chest and back
  • Muscles Worked: Quads, glutes, hamstrings, chest, core
  • Difficulty Adjustment: Adjust your resistance level by widening or shortening your stance, stepping forward or backward.
  • Form: Keep your knee and ankle in alignment and arms at 90 degrees. Inhale down, exhale as you extend.


2. Squat + Standing Row
(set of 10-15 reps)

      • Equipment: Use a heavier resistance band for this exercise and others that work the chest and back
      • Muscles Worked: quads, glutes & hamstrings, lats & rhomboids (all back), biceps, core
      • Form: Pull with palms facing up, elbows in against your sides, and squeezing the shoulder blades together
      • Difficulty adjustment: Adjust the resistance level of your row by stepping forward or backwards


3. Squat with Shoulder Press and Optional Jump

  • Equipment: Use a lighter resistance band so that you can fully extend the arms overhead while standing on the bands
  • Muscles Worked: glutes, quads, hamstrings, shoulders, core and cardio
  • Form: Sit back in your squat like you are sitting in a chair with chest up and looking straight ahead
  • Difficulty adjustment: Increase the amount of cardio work by including a jump after alternating squats


You Might Also Like:


11 thoughts on “3-Step Full-Body Resistance Band Workout

  1. Pingback: Top Moves for a Beach Body - How to Lose Weight Quickly

  2. Pingback: How to Maximize Nature’s Body Benefits | the iGnite blog

  3. Pingback: Dance Your Way Fit: 3 Moves for Cardio & Strength | the iGnite blog

  4. Pingback: 3 of My Favorite Strengthening Exercises | the iGnite blog

  5. Pingback: 4 Moves to Release Tension in the Neck & Shoulders Using a Tennis Ball | the iGnite blog

  6. Pingback: A Nutrition Coach’s Easy, Healthy Meal Ideas | the iGnite blog

  7. Pingback: “Simple 7” Total Body, Body Weight Circuit | the iGnite blog

  8. Pingback: The Perfect Addition to your Winter Fitness Routine | the iGnite blog

  9. Pingback: Class Highlight: Cardio Core Circuit | the iGnite blog

  10. Pingback: Member Spotlight: Caitlin Clemenson | the iGnite blog

  11. bbxfitness

    Be it home or gym, while on the vacation or looking for a simple workout, exercise is no longer a hassle with versatile resistance bands for women that helps you to workout anywhere and anytime.


Leave a comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s