Transform Your Body with Resistance Bands

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Sculpt a beautiful body from head to toe with this simple and effective workout. Resistance bands are one of the best pieces of fitness equipment due to their small size and affordability. These portable bands are ideal for an at home workout, while on vacation, or just about anywhere. Follow along with this routine for a total body workout.

Equipment Needed: Medium resistance bands

What To Do: Complete 12 repetitions of each exercise one after the other; rest 45 seconds after one complete round. Review the videos below for exercise demonstrations.

Beginner Level: Complete 1 round.
Intermediate Level: Complete 3 rounds.
Advanced Level: Complete 4 rounds.


1. Lateral Raises  (6 side and 6 front raises)
2. Tricep Kickbacks
3. Bicep Curls
4. Ab Teaser
5. Calf Raises
6. Squats
7. Lateral Pulldown

Lateral Raises

Tricep Kickbacks

Bicep Curls

Ab Teaser

Calf Raises

Squat/Leg Raise

Lateral Pull-Down

8 Comments on "Transform Your Body with Resistance Bands"

  1. aslmom  March 5, 2012

    How often do you recommend this routine (daily, twice a week, etc.)? Thanks!

    • skinnyms  March 5, 2012

      Each muscle group should be worked once a week, or no more than twice. Thanks!

    • skinnyms  March 7, 2012

      Twice a week for a total body workout is good.

  2. kabrumm  July 22, 2012

    Thanks for much for this post!  I am headed out with my hubby for a business trip this week and was wondering what I was going to do.  Now I can fit a resistance band and do this a couple of times and also have the ab challenge.  Any other suggestions?

  3. Skinny Ms.  July 24, 2012

    Kathy, Try doing push-ups using a table or desk in the hotel. Stand 3' away from desk, place hands on desk shoulder width a part, keep abs and glutes tight, do push-ups and flex triceps when returning to starting position. I recommend doing 50 push-ups 3 x's daily. Keep us posted!!!

  4. Shellya30  June 17, 2014

    I found this post through Pinterest and wanted to share how much I love Great topics!

  5. Chris Hewa  July 18, 2016

    Hey, I’m really skinny guy. I wanted to know the time span in which I will see the effects of this workout only.

    • Gale Compton  July 18, 2016

      Chris, That truly depends on many factors, i.e. what you’re eating, size, height, etc..


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