8 Amazing Resistance Band Workouts to Sculpt Your Entire Body
Oh, boy are you in for a treat! I’ve got eight of my favorite resistance band workouts for you to tone and sculpt your entire body. I’ve even included some tasty power-packed recipes to treat yourself (and your muscles) after your workout.
Oh, and I’m not done. I’m here to get you ripped! So as an added bit of love, I’ve included a HIIT workout (just a quickie) for some added calorie burn. And a leg training video to finish off your workout sesh.
No more excuses. Now that we’re all at home, you have nothing keeping you from getting in the best shape of your life.
Ok, well maybe there are a few things stopping you. I get it. I can be the queen of excuses at times. But you have to push yourself past that. To want more and go after it.
So, get off the couch, send the kids to their rooms, tell Alexa to blast your favorite playlist, and start movin’ that booty! I said, “Turn it up, Alexa!”
If you have to bribe yourself with a reward when you’re done, do it. Tell yourself you’ll have a glass of wine after you’ve danced and jumped around the living room and swung from the chandelier.
Hey, you’re a sweaty mess. You’ve earned it. I’m not above bribery. Whatever it takes to get you moving.
Actually, I’m only kidding. That would kind of defeat the whole purpose of working out.
Instead, a better option is to eat a protein-packed, post-workout meal with a healthy dose of carbs. I’ve got that covered, too.
I’ve got some recipes for you down below that will beautify that bod. I’m not a monster, though. You can still treat yourself to a glass of wine with dinner. Or two. You do you! This is a judgment-free zone.
But if it’s hard to find the motivation, do whatever it takes. Baby steps are just fine. They’ll still get you to the same destination as those big girl strides. Take it one day at a time. Am I right?
If you’d like more workouts, check out the post below. There are plenty of HIIT, arm, abs, and strength options for all fitness levels.
RELATED: The Best At-Home Workouts That You’ll Actually Love!
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Resistance Band Workout Equipment
You can absolutely do these exercises without the bands and just use bodyweight. But for optimal results, you’ll need to slap one of these bad boys on.
It gives the added resistance you need to tone and sculpt those muscles. Sometimes, I opt for ankle weights instead of the bands (or both for some added punishment). Buns of steel, baby!
These are the exact resistance bands I bought from Amazon, but you can get them anywhere. This pack has three different bands. Each one is a different resistance level.
If you’re a beginner, you can use the lightest one (the yellow one in this pack). If you’re more advanced, go for the black one. You rock!
There are also pretty pink bands, fabric bands, ones with handles, and so on. Plus, a range of different prices. You can use any of these. Or like I said, you can do these workouts with just bodyweight. Totally up to you.
Ok, so are you pumped to get into the best shape of your life? Let’s get into the workouts!
Optional HIIT Workout for Added Calorie Burn
I personally like to add a short cardio or HIIT workout in before these resistance band workouts just to get the heart pumping and to burn some added calories. I usually do it before, but feel free to do them in whatever order works best for you.
Here’s a quick HIIT workout from Kelly at Fitness Blender. It’s not too intense and only 15 minutes long.
Upper Body Resistance Band Workout
Get Fit with Whit! Here’s my favorite workout lady, Whitney Simmons.
She is using bands with handles, but you can use any of the other bands if you make a few alterations. If you have the looped bands, you’ll have to do one arm at a time. And use the lightest band (so you can stretch it further above your head).
Glute Activation Resistance Band Workouts
Here are some glute activation workouts to get your bum fired up and ready for a weight lifting session to really grow the glutes. I’ve included one of those at the end as well.
If you’re using the banded loops, obviously be careful when stretching the bands all the way around your body (like she does toward the end of the video).
You’ll either bend something that shouldn’t be bent, pop the band (ouch-a-roonie!), or get yourself all twisted up in the band. And that elastic does not feel good when it meets your skin.
Instead, skip this video if you either don’t have the open-ended bands or can’t comfortably stretch the looped ones around yourself. Or you could try the exercise with a little tweak.
Here’s what I do. Put your feet through the lightest band, and pull the band with your arms up to about chest height. This is working the body in a slightly different way. It’s actually working your arms more but is still adding a slight resistance to your squat.
Lower Body Resistance Band Workouts
Here’s a workout from Cassey at Blogilates that will slim your thighs and lift your gluteus-maximus. It’s under 14 minutes long and depending on which resistance level band you use, will leave your derrière beyond sore! But that’s the goal. So two thumbs up, right?
Here’s a 12-minute resistance band workout from Katie at Love Sweat Fitness. Check out her YouTube channel, she shares how she lost 45 lbs. and has a bunch of videos for healthy life hacks and recipes.
Maddie over at Madfit is another lovely lady I love to workout with. This is a quick 10-minute long workout sure to set those thighs on fire.
And for those of you that love a challenge (and like to take a beating), here’s a 30-minute resistance band workout from Barlates Body Blitz.
Sometimes I’ll mix it up and wear ankle weights instead of the band when I do this workout. But either way, you won’t be able to walk for a few days after this one.
Linda’s workouts will destroy the fat on your legs. You may be cursing her as you struggle to lift your leg one more time because your leg feels like it’s about to snap off. But you’ll be thanking her later when you slip on those shorts or bikini and say hello to your new hella-sexy legs.
Full Body Resistance Band Workout
And finally, here’s a 19-minute resistance band workout for your whole body from Spotebi.
Bonus Weight Training Workout for Legs
Here’s an added bonus, for anyone that wants a weighted leg workout to use after one of Whitney’s glute activation videos. It’s a beginner leg workout. So, it’s nothing too crazy if you want to give it go.
Post-Workout Meals
And now that you’re completely dead and can barely peel yourself off the floor, here are a few after workout recipes packed with protein to help your gains.
It’s recommended that you eat a post-workout meal that’s a combination of carbs and protein within 20-45 minutes after exercising.
These recipes are super simple to throw together. And no need to save them for just after-workout meals. Eat them for breakfast. Or if you’re feeling saucy, try them for dinner.
And if you’d like more healthy recipes, check out the post below. I’ve included some seriously yummy meal, snack and smoothie recipes that I love and know you will, too!
RELATED: Quick and Easy Healthy Recipes That Will Make You Go, “Yum!”
Protein Smoothies
Smoothies are an excellent option for a quick post-workout meal. And these five delicious smoothie recipes will surely help your body recover after your workout.
Click here for the recipes.
Eggs on Avocado Toast
Here’s my favorite after workout meal and depending on how you like your eggs, Feel Good Foodie gives you three variations to choose from.
Click here for the recipe.
Protein Pancakes
I love these! They’re so easy to make and so delicious. It’s just a banana and two eggs, and then throw them into a blender. I always add blueberries to mine and skip the syrup. But hey, if you want syrup, you get you some syrup! You’ve earned it.
Click here for the recipe.
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