Resistance Band Full Body

Learn resistance training with bands and a secure anchor.

Duration

25–35 min

Level

Beginner

Equipment

Bands, rated anchor and mat

Exercises

5

Targets: Legs, Chest, Back, Hamstrings, Core

Exercises

Band Squat
2 sets · 10-15 · 75s rest

Stand securely on band; keep tension controlled.

Swap: Bodyweight Squat

Band Chest Press
2 sets · 10-15 · 75s rest

Use a rated anchor behind you; check attachment first.

Swap: Incline Push-Up

Band Row
2 sets · 10-15 · 75s rest

Use a rated anchor; pull without leaning.

Swap: Supported Dumbbell Row

Band Romanian Deadlift
2 sets · 10-15 · 75s rest

Stand on band securely and hinge at hips.

Swap: Glute Bridge

Band Pallof Press
2 sets · 8-12/side · 45s rest

Use a rated anchor at chest height; resist rotation.

Swap: Dead Bug

Inspect bands for damage and use manufacturer-approved anchor setups. Record band color/resistance in the load field. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.