Workouts › Resistance bands Workouts

Resistance bands workouts

Bands are cheap, quiet and fit in a drawer. Anchor one in a door for rows and pulldowns, and stand on it for squats and RDLs.

Kit: A long loop band (or tube bands with a door anchor) and a mini band. See our gear guides →

Strength

Strength10 minResistance bands

10-Minute Band Strength Workout

Full body · Banded squat, Banded row (door anchor), Banded Romanian deadlift…
Strength20 minResistance bands

20-Minute Band Strength Workout

Full body · Banded squat, Banded row (door anchor), Banded Romanian deadlift…
Strength30 minResistance bands

30-Minute Band Strength Workout

Full body · Banded squat, Banded row (door anchor), Banded Romanian deadlift…
Strength10 minResistance bands

10-Minute Band Strength Workout (Hinge and pull)

Hinge and pull · Banded good morning, Banded lat pulldown (anchored high), Banded chest press (anchored)…
Strength20 minResistance bands

20-Minute Band Strength Workout (Hinge and pull)

Hinge and pull · Banded good morning, Banded lat pulldown (anchored high), Banded chest press (anchored)…
Strength30 minResistance bands

30-Minute Band Strength Workout (Hinge and pull)

Hinge and pull · Banded good morning, Banded lat pulldown (anchored high), Banded chest press (anchored)…

Conditioning

Conditioning10 minResistance bands

10-Minute Band Conditioning Workout

Band circuit · Banded thruster, Banded row (fast), Mini-band lateral walk…
Conditioning20 minResistance bands

20-Minute Band Conditioning Workout

Band circuit · Banded thruster, Banded row (fast), Mini-band lateral walk…
Conditioning30 minResistance bands

30-Minute Band Conditioning Workout

Band circuit · Banded thruster, Banded row (fast), Mini-band lateral walk…
Conditioning10 minResistance bands

10-Minute Band Conditioning Workout (Quiet (no jumping))

Quiet (no jumping) · Banded thruster, Band pull-apart, Reverse lunge…
Conditioning20 minResistance bands

20-Minute Band Conditioning Workout (Quiet (no jumping))

Quiet (no jumping) · Banded thruster, Band pull-apart, Reverse lunge…
Conditioning30 minResistance bands

30-Minute Band Conditioning Workout (Quiet (no jumping))

Quiet (no jumping) · Banded thruster, Band pull-apart, Reverse lunge…

Mobility

Mobility10 minResistance bands

10-Minute Band Mobility Workout

Shoulders and upper back · Band shoulder pass-through, Slow band pull-apart, Band hamstring stretch…
Mobility20 minResistance bands

20-Minute Band Mobility Workout

Shoulders and upper back · Band shoulder pass-through, Slow band pull-apart, Band hamstring stretch…
Mobility30 minResistance bands

30-Minute Band Mobility Workout

Shoulders and upper back · Band shoulder pass-through, Slow band pull-apart, Band hamstring stretch…
Mobility10 minResistance bands

10-Minute Band Mobility Workout (Lats and hips)

Lats and hips · Band shoulder pass-through, Banded lat stretch, Band hamstring stretch…
Mobility20 minResistance bands

20-Minute Band Mobility Workout (Lats and hips)

Lats and hips · Band shoulder pass-through, Banded lat stretch, Band hamstring stretch…
Mobility30 minResistance bands

30-Minute Band Mobility Workout (Lats and hips)

Lats and hips · Band shoulder pass-through, Banded lat stretch, Band hamstring stretch…

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10-Minute Workouts20-Minute Workouts30-Minute Workouts Strength WorkoutsConditioning WorkoutsMobility Workouts

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