Getting to the gym for another workout session is no big deal if you aren’t pressed for time. But if you’re someone who has a busy schedule, is on constant travel, or simply loves to workout in the comfort of your home, resistance bands are a great addition to your fitness instruments.

Let’s take a look at how resistance bands can benefit you.

Resistance Bands: Pros

Resistance bands: one look and you can tell they are simple to handle. However, simple doesn’t mean ineffective. If you’re not familiar with these bands, you might be surprised at how much they can help you in your workouts and overall health and fitness.

  • They are cost-effective. Let’s talk about how affordable resistance bands are first! You can purchase a pack starting at $10- $20 for the heaviest, and higher for more extensive kits that often include DVDs and other pieces of equipment.
  • They are very portable. Unlike many fitness tools and machines, resistance bands are very lightweight. This means you can stash them in your suitcase or bag when traveling, so you can exercise in your hotel room or anywhere. If you want to train outside your house, at a park, for example, grabbing your resistance bands doesn’t take much energy.
  • They can be stored anywhere — in the drawer or in your gym bag. Since they take up almost no space at all, you don’t have to worry about extra space for storage.
  • They are adaptable to various fitness levels. While some fitness equipment requires you to have some experience handling them, your fitness level doesn’t matter with resistance bands. Whether you’re a beginner or an expert, resistance bands are perfect for you because they come with different resistances such as light, medium, or heavy. You can also adjust the intensity of your workouts that use the bands.
  • They can activate more muscles during a workout. Resistance bands provide resistance during both the positive and negative movements, providing a more comprehensive, full-body workout.
  • They add variety to your routine and can be used alongside other equipment.

Full-body Workout Using Resistance Bands

With just a piece of an instrument – that is resistance bands, you can target all major muscle groups during a workout. The exercises in this routine should be performed one after another with no rest in between. Do this routine 3 to 4 times.

1. Lunge and Lateral Raise

This exercise is a great way to strengthen and tone your legs and glutes, while at the same time, working your shoulders and arms.

To do it:

  • Place the band under your left foot, then step your right foot behind to get into the lunge position. Position your arms down by the sides, palms facing in.
  • Bend your knees at a 90-degree angle and lower your body into a lunge.
  • Extend your legs and straighten your arms to the sides, pulling the bands up to target the shoulders.
  • Do 15 reps and repeat on the other side.

2. Bent-over Rows

To strengthen more your biceps, traps, rear delts, and your back in general, the bent-over row is the perfect exercise to perform!

To do it:

  • Place the band under your left foot, then step your right foot behind to get into the small lunge position. Position your arms down by the sides, palms facing in.
  • Lean your torso forward until it’s almost parallel to the ground. Adjust the bands to find the right position.
  • Pull the bands up toward the side of the chest, bending your elbows and squeezing your shoulder blades together.
  • Lower your arms down to complete a rep.
  • Do 15 reps.

3. Squat and Press

This exercise targets the muscles of the shoulders, arms, legs, and glutes.

To do it:

  • Place the resistance band under your feet, and stand with your feet slightly wider than shoulder-distance apart. Keep your toes and knees a little out to the sides.
  • Grab the band handles by the shoulders, palms facing inward.
  • Begin to lower down into a squat by bending your knees, sitting your hips back.
  • Brace your abs and engage your glutes, and press your heels against the floor to return to the standing position while at the same time, pressing your arms overhead, fighting the resistance.
  • Lower your arms as you lower your body into a squat to complete a rep.
  • Do 15 reps.

4. Push-ups

Push-ups are known to primarily target the chest, triceps, and shoulders, but they also engage the abs, glutes, and legs.

To do it:

  • Place the band across the back and over the shoulder blades. Hold onto the band with your hands.
  • Get down in a high plank position with your hands under your shoulders and legs extended.
  • Bending your elbows, lower your body down until your chest almost touches the ground.
  • Get back to the high plank position, feeling the resistance from the band to complete a rep.
  • Do 15 reps.

5. Donkey Kicks

The glute kickback exercise is an excellent exercise to isolate the glute muscles.

To do it:

  • Get down on all fours with your hands under the shoulders and holding onto the band handles and your knees under the hips.
  • Wrap the arch of your right foot with the band, then shift your weight to the left side, bracing your abs and obliques but maintaining steady hips.
  • Push your right leg back so that it’s parallel to or a little higher than the ground, resisting the band.
  • Return your knee back to the starting position to complete a rep.
  • Do 15 reps and repeat on the other side.

With a myriad of benefits and the simplicity of resistance bands, there’s no doubt that they are a great addition to your fitness routine, especially if you’re always traveling or busy with other work or other stuff.

Would you include resistance band-based exercises into your workout routine? Share this post and tell us your experiences in the comments below!

Forget about a tedious drive to the gym for another workout session. Instead, grab some resistance bands and do a full body workout in the comfort of home.