6 Amazing Body Sculpting Resistance Band Exercises to Try Right Now

DIY_ Smoothie Meal Prep (1).jpg

Get started by watching the video here:

That sweet sore feeling. When you wake up in your bed in the morning, take that big stretch, and run your hands over your body for the first time that day. And you feel that sweet soreness, a feel good sensation of knowing that you have worked your body. Challenged your mind. You took the time out of your day to challenge your strength, be with your breath, and work towards more confidence internally and physically.

Resistance bands can get you there.

And they can be worked with at home or in the gym.

I want to let you in on a few resistance band exercises that work with your body weight and additional resistance depending on your personal fitness goals. When we work with functional movement like this - we are strengthening our bones, building stability in the joints, challenging our cardiovascular system, and building strength in our muscles. So many benefits.

You can get a full work out in with these movements. I’ve broken them down into Upper Body + Lower Body movements.

 

Upper Body Strength

Position 1 (1).jpg
Position 1 (2).jpg

Push Up

  • Place resistance band under both palms and on the back of the shoulders

  • Hold plank or practice push ups with the elbows tight into the body

  • Take as many reps as possible (Go for 10 - drop the knees if you need to!) - 25 max

  • Move immediately into the next exercise

9.jpg
10.jpg

Pull Ups

  • Loop resistance band in the middle of the pull up bar. Try various restance levels with both your knees and feet (be careful!) to find the combination that challenges your strength but makes the pull up possible

  • Take a wide grip with the hands and pull your face up to the bar

  • Take as many reps as possible (Go for 10!) - 25 max

  • Move immediately into the next exercise

5.jpg
6.jpg

Shoulder Press

  • Stand on the resistance band and hold either side of the band with both hands

  • Grab hold of the bands with the palms facing in front of you. Mindfully press the hands from shoulder level up and over head. The slower, the better.

  • Return back to starting position. Keep the belly engaged and the knees soft throughout the entire movement.

  • Go for as many reps as possible - 25 max

  • Move immediately into the next exercise

 


Lower Body Strength

7.jpg
8.jpg

Kickback

  • Start in a table top position with your wrists below your shoulders and knees below your hips

  • Secure the resistance band below each of your hands and behind the first foot

  • Extend the leg back, keeping your hips parallel to the ground and engage your glutes at the top of the movement

  • Maintain core engagement throughout the exercise

  • Go for as many reps as possible + then switch legs - 25 max

  • Move immediately into the next exercise

3.jpg
4.jpg

Shoulder press with squat

  • Stand on the resistance band and hold either side of the band with both hands

  • Grab hold of the bands with the palms facing in front of you. Take the hands to shoulder position.

  • Feet can be hip distance apart with the feet parallel to one another, or you can take them a bit wider and point the toes out to be in line with the knees as you squat.

  • Sit deeply back into a squat, keeping the weight in your heels. Be mindful that the knees do not come in front of the toes.

  • As you come to stand, mindfully press the hands from shoulder level up and over head. The slower, the better.

  • Return back to starting position in the squat with hands near your shoulders. Keep the belly engaged and the knees soft throughout the entire movement.

  • Take as many reps as possible - 25 max

  • Move immediately into the next exercise

1.jpg
2.jpg

Dead lift

  • Stand on the resistance band and hold either side of the band with both hands.

  • Feet can be hip distance apart with the feet parallel to one another, or you can take them a bit wider and point the toes out to be in line with the knees as you lean forward.

  • Maintain a straight spine and strong core as you hinge from the hips and allow the chest to come forward.

  • Maintain a soft bend in the knees. It is not a squat, nor are the knees locked. 

  • As you come to stand, mindfully press into the heels and engage the glutes.

  • Return back to starting position. Keep the belly engaged and the knees soft throughout the entire movement.

  • Take as many reps as possible - 25 max

  • Now you rest 2 minutes! And then begin the circuit again to complete 2-5 times total.

 

10 - 25 REPS each exercise (increase or decrease resistance to match your fitness level)

Complete the circuit, rest 2 minutes.

Try some of these movements out, and let us know what you think !


Choose a program below for FREE INSTANT ACCESS - from our wild hearts to yours <3