If you’re looking to get started with effective resistance band workouts for beginners, you’ve come to the right place!
When used properly, resistance bands are incredibly safe, effective, and affordable. This makes them the perfect place for you to start (or restart) your journey towards becoming the strongest, healthiest version of you.
And today we’re going to dive deep into actual resistance band workouts you can start using today to get strong, lean, and fit for life.
- How To Use These Resistance Band Workouts
- Resistance Band “Get Started” Workouts
- Resistance Band “Get Muscle” Workouts
- Resistance Band “Get Toned” Workouts
- Resistance Band “Get Lean” Workouts
- Ready To Get Started With Resistance Band Workouts? Next Steps…
First, if you haven’t checked out our Simple Guide To Resistance Band Exercises For Beginners, be sure to do that.
And just so you know, we design safe and effective resistance band workouts for our members every day inside our online coaching programs.
If you’d like some more help putting all of this together into a personalized plan that works for you, your goals, and your lifestyle – we’re here to help.
Click the button below to schedule a free Goal-Setting Discovery Call and we can see if you might be a good fit for one of our world-class online fitness & nutrition coaching programs:
How To Use These Resistance Band Workouts
In this guide you’ll find 4 different resistance band workout phases:
- Phase 1 – Get Started
- Phase 2 – Get Muscle
- Phase 3 – Get Toned
- Phase 4 – Get Lean
Each phase will last for 3-6 weeks, and builds on the progress you’ve made in the previous phase. So they’re meant to be done in order for best results.
Also, each phase has 3 separate workouts:
- Strength – Day 1 (i.e. Monday)
- F.I.R.E. – Day 2 (i.e. Wednesday)
- Strength – Day 3 (i.e. Friday)
Your 2x Strength Days are focused on getting you stronger and building muscle. While your F.I.R.E. Days are your conditioning or cardio days.
You’ll repeat those workouts each week for 3-6 weeks total before moving on to the next phase.
Keep in mind, if all you do are those 3 workouts every week you’ll get fantastic results. But if you really want to amplify your progress, you can add in 20-60 minutes of walking 3-6 days/week.
That means, if used properly, what you’ll find in this guide is approximately 4 months worth of resistance band workouts that will take you from complete beginner to strong, lean, and confident in your body – all from the comfort of your home!
What about a warm-up?
Great question. You should absolutely be warming up before these workouts.
I suggest using a version of our BPX Movement Prep Protocol, as shown in the video below. This routine will take you through a full-body dynamic mobility warm-up to prepare your body for the workout.
And if you want to really get your body moving better, with less aches and pains, I suggest you go through this routine daily. It only takes 5-10 minutes, but will make a massive difference in how your body feels.
A Quick Note On Workout Flow
When you’re going through the workout, some of the exercises are meant to be done on their own, and others are meant to be done in groups (i.e. “supersets).
I’ve used numbers and letters with the exercises to lay out how the workout should flow.
For example, in “Get Started” Strength Day 1 your workout would look like this:
- Lying Single Leg Raise, 8-10 reps
- Rest 60 seconds
- Lying Single Leg Raise, 8-10 reps
- Rest 60 seconds
Then you’d go into Exercise #2:
- Total Body Extension, 6-10 reps
- Rest 60 seconds
- Total Body Extension, 6-10 reps
- Rest 60 seconds
After that you’d move into Exercise #3, which is a superset of 3 exercises:
- Resistance Band Squat, 12-15 reps
- Rest 60 seconds
- Resistance Band Single Arm Row, 12-15 reps
- Rest 30 seconds
- No-Money, 5 reps
- Rest 30 seconds
- Repeat for 3 total sets
And then you’d move into Exercise #4, which is another superset of 3 exercises. And finish with Exercise #5 which is your F.I.R.E. Finisher.
Cool? Cool.
Now if you’re ready, let’s get into your workouts…
“Get Started” Resistance Band Workouts
Strength – Day 1
1. Lying Single Leg Raises – 2 sets x 8-10 reps x 60s rest
- Rest 2 minutes
2. Total Body Extension – 2 sets x 6-10 reps x 60s rest
- Rest 2 minutes
3a. Resistance Band Squat – 3 sets x 12-15 reps x 60s rest
3b. Resistance Band Single Arm Row – 3 sets x 12-15 reps x 30s rest
3c. Clam Shell – 3 sets x 3-5 reps x 30s rest
- Rest 2 minutes
4a. Lying Hip Bridge – 2 sets x 12-15 reps x 60s rest
4b. Resistance Band Shoulder Press – 2 sets x 12-15 reps x 30s rest
4c. No-Money – 2 sets x 5 reps x 30s rest
- Rest 2 minutes
5. Seal Jacks – 5-8 sets x 15s x 30s rest
Bodyweight F.I.R.E. – Day 2
Complete 2-4 rounds of the following circuit, resting 2 minutes between rounds:
1a. Jumping Jacks x 10 reps
1b. Push Up Variation x 10 reps
1c. Total Body Extension x 10 reps
1d. Mountain Climbers x 10 reps
1e. Reverse Lunge x 10 reps
1f. Lying Single Leg Raise x 10 reps
1g. Lateral Lunge x 10 reps
1h. Hip Bridge x 10 reps
Strength – Day 3
1. Resistance Band Anti-Rotational Press – 2 sets x 8-10 reps x 60s rest
- Rest 2 minutes
2. Resistance Band Squat + Shoulder Press – 2 sets x 6-10 reps x 60s rest
- Rest 2 minutes
3a. Resistance Band Deadlift – 3 sets x 12-15 reps x 60s rest
3b. Resistance Band Chest Press – 3 sets x 12-15 reps x 30s rest
3c. Dynamic Hip Flexor Mobility – 3 sets x 5 reps x 30s rest
- Rest 2 minutes
4a. Resistance Band Reverse Lunge – 2 sets x 12-15 reps x 60s rest
4b. Resistance Band Pulldown – 2 sets x 12-15 reps x 30s rest
4c. Standing T-Spine Extension – 2 sets x 20s x 30s rest
- Rest 2 minutes
5. Mountain Climbers – 5-8 sets x 15s x 30s
“Get Muscle” Resistance Band Workouts
Strength – Day 1
1. Dead Bug – 2 sets x 8-10 reps x 60s rest
- Rest 2 minutes
2. Jump Squat – 2 sets x 5-10 reps x 60s rest
- Rest 2 minutes
3a. Lateral Step Up – 3-4 sets x 8-10 reps x 90s rest
3b. Resistance Band Wide Grip Pulldown – 3-4 sets x 8-10 reps x 30s rest
3c. Doorway Chest Stretch – 3-4 sets x 20s x 30s rest
- Rest 2 minutes
4a. Hamstring Heel Walk Back – 2-3 sets x 8-10 reps x 90s rest
4b. Resistance Band Single Arm Chest Press – 2-3 sets x 8-10 reps x 30s rest
4c. Resistance Band Pull Aparts – 2-3 sets x 8-10 reps x 30s rest
- Rest 2 minutes
5. Lateral Skaters – 6-10 sets x 30s x 30s rest
Bodyweight F.I.R.E. – Day 2
Complete as many reps as possible in 30 seconds for each of the following exercises, resting 60 seconds between exercises, and 2 minutes between rounds. Complete 2-4 total rounds.
1a. Jump Squats x 30s
- Rest 60s
1b. Prisoner Reverse Lunges x 30s
- Rest 60s
1c. Seal Jacks x 30s
- Rest 60s
1d. Push Up Variation x 30s
- Rest 60s
1e. Plank x 30s
- Rest 2 minutes
Strength – Day 3
1. Resistance Band Horizontal Chop – 2 sets x 8-10 reps x 60s rest
- Res 2 minutes
2. Resistance Band Push Press – 2 sets x 8-10 reps x 60s rest
- Rest 2 minutes
3a. Resistance Band Deadlift – 3-4 sets x 8-10 reps x 90s rest
3b. Resistance Band Shoulder Press – 3-4 sets x 8-10 reps x 30s rest
3c. Floor Sweeps – 3-4 sets x 5 reps x 30s rest
- Rest 2 minutes
4a. Resistance Band Split Squat – 3-4 sets x 8-10 reps x 90s rest
4b. Resistance Band Row – 3-4 sets x 8-10 reps x 30s rest
4c. Heel-Set T-Spine Rotation – 3-4 sets x 5 reps x 30s rest
- Rest 2 minutes
5. Drop Squat – 6-10 sets x 30s x 30s rest
*If you’d like some more help putting all of this together into a personalized plan that works for you, your goals, and your lifestyle – we’re here to help.
Every day we help members inside our online coaching programs become the strongest, healthiest, most confident version of themselves.
Click the button below to schedule a free Goal-Setting Discovery Call and we can see if you might be a good fit for one of our world-class online fitness & nutrition coaching programs:
“Get Toned” Resistance Band Workouts
Strength – Day 1
1a. Plank with Arm Reach – 3 sets x 10-15 reps x 0s rest
1b. Lying Leg Raise – 3 sets x 8-15 reps x 60s rest
- Rest 2 minutes
2. Lateral Jump Squat – 3 sets x 5-10 reps x 60s rest
- Rest 2 minutes
3a. Resistance Band Staggered-Stance Deadlift – 3 sets x 10-12 reps x 0s rest
3b. Resistance Band Chest Press – 3 sets x 10-12 reps x 0s rest
3c. Walking Lunge – 3 sets x 10-12 reps x 0s rest
3d. Lying T-Spine Rotation – 3 sets x 20s x 90s rest
- Rest 2 minutes
4a. Resistance Band Alternating Bent Over Row – 3 sets x 10-12 reps x 0s rest
4b. Resistance Band Squat + Shoulder Press – 3 sets x 10-12 reps x 60s rest
- Rest 2 minutes
5. Jumping Jacks – 6-10 sets x 30s x 30s rest
F.I.R.E. – Day 2
Alternate between 20 seconds “WORK” and 20 seconds “REST” for each exercise. Complete ALL sets of each exercise before moving on to the next exercise.
1. Seal Jacks – 4 sets x 20s x 20s rest
- Rest 60 seconds
2. Resistance Band Bent Over Row – 4 sets x 20s x 20s rest
- Rest 60 seconds
3. Walking Lunges – 4 sets x 20s x 20s rest
- Rest 60 seconds
4. Cross-Body Mountain Climbers – 4 sets x 20s x 20s rest
Strength – Day 3
1a. Resistance Band High-Low Chop – 3 sets x 8-15 reps x 0s rest
1b. Plank – 3 sets x 30-60s x 60s rest
- Rest 2 minutes
2. Resistance Band Single Arm Push Press – 3 sets x 6-8 reps x 60s rest
- Rest 2 minutes
3a. Resistance Band Squat – 3 sets x 10-12 reps x 0s rest
3b. Resistance Band Single Arm Lat Pulldown – 3 sets x 10-12 reps x 0s rest
3c. Single Leg Hip Bridge – 3 sets x 10-12 reps x 0s rest
3d. Seated Figure-4 Hip Stretch – 3 sets x 20s x 90s rest
- Rest 2 minutes
4a. Push Ups – 3 sets x 10-12 reps x 0s rest
4b. Resistance Band Deadlift + Bent Over Row – 3 sets x 10-12 reps x 60s rest
- Rest 2 minutes
5. Mountain Climbers – 6-10 sets x 30s x 30s rest
“Get Lean” Resistance Band Workouts
Strength – Day 1
1. Resistance Band Anti-Rotation Press – 3 sets x 8-10 reps x 60s rest
- Rest 2 minutes
2. Resistance Band Squat + Row – 3 sets x 8-12 reps x 60s rest
- Rest 2 minutes
3a. Resistance Band Deadlift – 4 sets x 10-12 reps x 0s rest
3b. Push Ups – 4 sets x 10-12 reps x 0s rest
3c. Step Ups – 4 sets x 10-12 reps x 0s rest
3d. Resistance Band Single Arm Row – 4 sets x 10-12 reps x 0s rest
3e. Dynamic Hip Flexor Mobility – 4 sets x 5 reps x 90s rest
- Rest 2 minutes
4a. Broad Jump – 2 sets x 6-10 reps x 0s rest
4b. Resistance Band Shoulder Press (explosive push) – 2 sets x 10-15 reps x 0s rest
4c. Bear Crawl – 2 sets x 30-60s x 0s rest
4d. Resistance Band Low Row (explosive pull) – 2 sets x 10-15 reps x 120s rest
F.I.R.E. – Day 2
Complete the following circuit, resting only as needed. Once you’ve completed all exercises, rest for 2 minutes and repeat for a total of 2-4 rounds.
1a. Seal Jacks x 25 reps
1b. Mountain Climbers x 25 reps
1c. Jump Squats x 10 reps
1d. Resistance Band Chest Press x 15 reps
1e. Lateral Lunge x 15 reps
1f. Hip Bridges x 25 reps
Strength – Day 3
1. Plank – 3 sets x 30-60s x 60s rest
- Rest 2 minutes
2. Resistance Band Deadlift + Bent Over Row – 3 sets x 8-12 reps x 60s rest
- Rest 2 minutes
3a. Resistance Band Squat – 4 sets x 10-12 reps x 0s rest
3b. Resistance Band Face Pull– 4 sets x 10-12 reps x 0s rest
3c. Lateral Lunge – 4 sets x 10-12 reps x 0s rest
3d. Resistance Band Shoulder Press – 4 sets x 10-12 reps x 0s rest
3e. Resistance Band No-Money – 4 sets x 5 reps x 90s rest
- Rest 2 minutes
4a. Jump Squat – 2 sets x 8-15 reps x 0s rest
4b. Resistance Band Lat Pulldown (explosive pull) – 2 sets x 10-15 reps x 0s rest
4c. Lateral Bear Crawl – 2 sets x 30-60s x 0s rest
4d. Resistance Band Single Arm Chest Press (explosive push) – 2 sets x 10-15 reps x 120s rest
Ready To Get Started With Resistance Band Workouts? Here’s Your Next Steps…
This Resistance Band Workout For Beginners has no doubt given you a lot of information to get you rolling with your resistance band workouts.
But if you’d like some more help putting all of this together into a personalized plan that works for you, your goals, and your lifestyle – we’re here to help.
Every day we help members inside our online coaching programs become the strongest, healthiest, most confident version of themselves.
Click the button below to schedule a free Goal-Setting Discovery Call and we can see if you might be a good fit for one of our world-class online fitness & nutrition coaching programs:
During your call we’ll go over:
- Where you’re at right now in terms of health, fitness, or weight loss
- Where you’d like to be in the next 12 months for health, fitness, or weight loss
- Any obstacles or challenges standing in your way, and how to overcome them
Then if it makes sense we can discuss how to enroll in the program that is the best fit for you right now.
But if not at least you’ll know exactly what you need to do moving forward to make progress towards your biggest health, fitness, or weight loss goals!
Click the button to schedule your free call and get started today:
Rise up stronger & live awesome,
-Cam