Full Body Resistance Bands Challenge

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Weights are a great exercise tool to build strength, but they often overshadow resistance bands. Resistance bands come in different colors to represent the level of resistance they provide, so certain colors are more difficult than others. These tools are easy to use, easy to travel with, and can help tone your body from head to toe.

This is going to be a full body toning workout! We want to help you get a toned and tight body. Resistance bands are great tools for that, so get ready for this full body resistance bands challenge!

Full Body Resistance Bands Challenge

Equipment Needed: a set of resistance bands, a timer, water for hydration and a soft surface to workout on.

What to Do: Set your timer for 20 minutes. Perform each exercise for the specified number of repetitions, with as little rest as possible in between. Complete as many rounds of the 8 exercises as you can, within the time limit. Perform this routine 3 times per week for 4 weeks. As you advance and each week passes, try to get an extra round or two in!


1. Squat with Leg Raises – 20 reps, alternating legs
2. Upright Rows – 10 reps
3. Lunges with Overhead Press – 10 reps per leg, alternating arms
4. Chest Press – 15 reps
5. Donkey Kicks – 15 reps per leg
6. Tricep Extensions – 10 reps per arm
7. Abdominal Tucks – 10 reps
8. Abdominal Bicycle – 20 reps, alternating legs

Instructional Videos

Squat with Leg Raises

Upright Rows

Lunges with Overhead Press

Chest Press

Donkey Kicks

Tricep Extensions

Abdominal Tucks

Abdominal Bicycle

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4 Comments on "Full Body Resistance Bands Challenge"

  1. olya  February 11, 2015

    can i do it with weights instead?

    • SkinnyMs  February 12, 2015

      Olya, This workout is designed specifically for resistance bands, but there are many other workouts on the site designed for weights. Hope that helps:).

  2. Nicole Davidek  February 21, 2015

    How many reps of each exercise are you supposed to do?

    • SkinnyMs  February 23, 2015

      Nicole, One rep for beginners and two for intermediate to advanced.


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