Total Body Resistance Band Workout

My favorite piece of exercise equipment has always been dumbbells. That’s why it’s the only piece of equipment needed for all the workouts in the Life in Spandex 30-Day Sweat Guide. However, there’s a close runner up – resistance bands. Mini bands, fit tube, flat bands, I like them all. They fit in my purse, are affordable, and allow you to adjust the intensity of the exercises. Fun fact: I always have at least one resistance band on me at all times :). They’re also like dumbbells in that they challenge your stabilizing muscles – think core, hips, shoulders – even when you’re focusing on primary mover muscle groups. This helps tone those hard to reach muscles and increases your calorie burn.

I put together a total body circuit of some of my favorite resistance band exercises for sculpting your legs, booty, hips, core, arms, and shoulders. These exercises are designed to do back-to-back to increase heart rate and add intensity to the exercises. I love circuit training. It’s the best way to make workouts efficient – aka better results in less time. Sounds good to me and my busy schedule!

Grab a fit tube resistance band with handles, blast your favorite playlist, and have some fun with this 30-minute do-anywhere workout. Complete each exercise back-to-back. Rest for one to two minutes and complete the circuit another two to three times.

Total Body Resistance Band Workout

What’s your favorite piece of workout equipment? Do you keep any stashed in your purse, too? 🙂 Tell me in the comment box below so I know I’m not the only weirdo!

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Health and happiness,


Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. Such a timely post for me. I was just thinking about this low impact, do it at home type workout and here is your post. Perfect. Thank you. I have pinned it for tomorrow. 😀 Visiting via Saturday Sparks

    1. Woohoo!! Glad I could help ? let me know how it goes. And if you feel that burn ?

  2. I always love your workouts! Those upright rows are so awesome for your shoulders! Wowza!

    1. Aw thanks lady!! Yes love a good burn on my delts ?

  3. I love using resistance bands! I can’t wait to try this great workout!!

    1. Let me know how it feels!! ?

  4. These kind of workouts are so great for traveling! I always try to keep a resistance band in my suitcase, so I’m bookmarking this for next time I’m going on a trip!

    1. I love them for travel too!! Hmmm where should we go next? ?

  5. I love my dumbbells too! But have never really given a resistance band a try. I like that I could actually get this done at the office over a lunch break. Thanks for sharing.

    1. Oh I love that idea!! You have space in your office to workout?! Very cool

  6. I recently started to use the band and I’m just in love with that one. Makes my training so much better

    1. It’s so much harder than it looks!

  7. This looks like a great workout! Thanks!!

    1. You’re so welcome Clarinda

  8. I need to dust off my bands. You have a few extras in here that I need to try out.

    1. Do it!!! I love getting creative with exercises

  9. i can feel the burn from just looking at these pictures!!!

    1. Haha I wish I worked that way! ??

  10. Love all of these exercises lady! Great use of the resistance bands

    1. Thanks girl!! Let me know when you try it out ??

  11. Love this! Resistant bands are just so use-full for a good work out!

    1. I agree! I love efficient workouts.

  12. I love to use bands as well as dumbbells for my workouts too. It’s great to mix it up

    1. Always trying new things so I don’t plateau or get bored ?

    2. Love love love them both ?

  13. I lvoe working out with resistance bands, although i did snap my last two into half lollll but they give such great an versatile workouts@

    1. Haha oh no!! Too strong for them huh? ? time to increase the resistance!

  14. I always try to incorporate resistance band moves into my workouts but I always get in a rut doing the same ones. Thanks for the suggestions on some different ones.

    1. Yeah so easy to get into an exercise rut. I love mixing it up to keep my mind and my body guessing

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