Full Body Resistance Bands Challenge

This portable, fun workout will tone and tighten!

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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Allison Gentry

Allison attended East Tennessee State University where she graduated with a Bachelors in Exercise Science. She earned her certification as a personal trainer through Aerobics & Fitness Association of America. Allison is currently in her final year of study in the pursuit of a Doctorate in Physical Therapy. In her free time she participates in extreme obstacle course racing, having completed one Tough Mudder and a Trifecta of Spartan Races.

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

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