Resistance Bands Workout Guide

Resistance bands are a versatile, effective, and budget-friendly piece of equipment that can help increase muscle and strength. 

The resistance bands we have here at Body Revolution come in a range of different colours which correspond to their level of resistance. For example, our green band offers a light level of resistance whilst our blue band is an extra-heavy resistance. 

One of the many reasons that workouts with resistance bands are so great is the convenience. Resistance band exercises are ideal for those on the go as they are easy to transport, meaning you can fit in a workout wherever you are (no excuses!).

The following exercises can be completed on their own, as a circuit, or within your current workout plan - make them work for you!

As always, don’t forget to warm up before completing the following resistance bands workout. 

Forward & Backward “Crab Walk”

Place your chosen band around your thighs, just above the knees, which should be slightly bent. There should be some tension in the resistance band. 

Take 20 small steps forwards, ensuring you maintain good posture and tension in the band throughout. Remain facing the same way, and take 20 steps backwards to return to your starting position. 

Fast Feet

This exercise is done on the spot, so it’s perfect for home workouts, or when you’re on the go!

Position your band around your ankles with your feet around hip-width apart. Your knees should be slightly bent with some tension in the resistance band. Sprint on the spot for 15 seconds, aiming to get as many steps in as possible within this time. 

Side Leg Raises

Laying on one side, place the resistance bands around your ankles. Ensure you are in a straight line - your ankles should be in line with your head. 

Raise your leg off the ground until there is tension in the resistance band, hold for a second, then lower your leg back down slowly. Repeat this for 20 repetitions before swapping sides and repeating the process.

Glute Bridge 

Lie on your back with your feet flat and knees bent, as if you were going to do a sit-up. Place your resistance band around your knees - feet should be hip-width apart to create tension on the band. 

Slowly lift your hips off the ground until they are fully extended, keeping your knees level throughout. Hold this position, squeezing your glutes before gently lowering down to the starting position. Repeat for 15 repetitions.

Seated Leg Extensions 

Sit on a bench or chair with your knees at 90° - ensure you are sitting up straight with good posture. 

Next, place a resistance band around your ankles and lift and extend one leg out in front of you. Rest your hands on the bench or chair for support and keep the other leg fixed firmly to the floor.

Pause at the top of the movement, then lower your leg down gently. Repeat for 15 repetitions before changing legs. Or, you could alternate legs throughout.

Hamstring Curls

Lie flat on your stomach with a resistance band around your ankles. Whilst keeping one foot on the floor, lift the other towards your glutes, ensuring your foot is flexed. 

Pause at the top of the movement, then gently lower your leg back down. Repeat this for 15 repetitions on each leg.

Bicep Curls 

Holding your resistance band in both hands, place both hands on top of one thigh. Use one hand to hold the band firmly to your leg, then use the other hand to curl upwards until it reaches shoulder height, just like a usual bicep curl. As always, lower down gently and repeat for 15 repetitions on each arm. 

Now that you’re familiar with the exercises, get equipped with the resistance bands we have here at Body Revolution by heading to our online shop

If you enjoyed this guide to exercises with resistance bands, be sure to take a look at our blog, where you can find more workout guides and information.