Transform Your Body with Resistance Bands

Get a head to toe workout with this total body routine.

resistance bands exercise

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

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. 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?

  2. 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!!!

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

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

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