Resistance Band

Full-Body Resistance Band Workout (Beginner–Intermediate)

Do 3–4 rounds
8–15 reps per exercise (each side when applicable)
Rest 30–60 seconds between moves

1. Squats

• Stand on the band, feet shoulder-width apart

• Hold handles at shoulders

• Sit back and squat down

Targets: glutes, quads, hamstrings

2. Bent-Over Rows

• Stand on band

• Hinge at hips, pull handles toward ribs

• Squeeze shoulder blades

Targets: back, rear shoulders

3. Chest Press

• Anchor band behind you (door or pole)

• Press forward like a push-up

Targets: chest, shoulders, triceps

4. Shoulder Press

• Stand on band

• Press handles overhead

Targets: shoulders, triceps

5. Glute Bridges (Band Above Knees)

• Lie on back, knees bent

• Push knees slightly outward

• Lift hips up

Targets: glutes

6. Biceps Curls

• Stand on band

• Curl upward with control

  Targets: biceps

7. Triceps Extensions

• Anchor band overhead

• Extend arms downward

Targets: triceps