10-Minute Full Body Resistance Band Workout

The resistance band is one of my favorite workout tools. Unlike gym machines, bands can be pushed and pulled in any direction, allowing us to work in all planes of motion, which benefits the body. I'll take you through a total body do-it-anywhere workout today. Now, grab your band and let's get started. Let's start with a squat. Stand on the band, feet comfortably apart. Go ahead and wrap the band around the body to the backside, palms face me. We're gonna press our hips back and down as if we're sitting in a chair and press through the heels to stand tall. We're working for 45 seconds today and taking 15 seconds to rest. Let's do it. Squat. Inhale. Choose the range of motion that feels best to you in your body. Don't forget to breathe, inhaling as you lower. Exhale as you stand tall. One more. Let's move into a deadlift. Feet in the same position. Go ahead and grab the band, if you will, just to create more tension right below those handles. Let me start with a side view here. We're gonna hinge forward at the hips, lengthen through the spine, and we're gonna lower down until you feel a stretch in the hamstring and stand tall. Join me. Hinge. Do you feel that stretch in the backside of the body? Good. One more. Grab those handles. We're gonna move right into a bent-over roll. Same position, feet comfortably apart. Let me start with a side view here. We're gonna hinge again at the hips. Extend the arms, and we're gonna pull the handles up towards the chest, elbows behind the body, squeezing the shoulder blades, and then extend the arms. Let's do it again. Exhale here as you squeeze. Inhale as you lower. Row and extend. Now let's stand tall. Just give ourself a little break from that hinged position, and let's get right back in it. Hinge and row. Two more. Last one. Big row, squeeze, and extend. Stand tall. Heading right into a bicep curl. Palms facing me. Let's hinge just at that elbow. Arms fixed to the side of the body. Bring those handles all the way up to the shoulders if you can, and lower down. Side view, quick to breathe. Let's do two more repetitions. Now moving into a static lunge position, go ahead and take one foot off the band. Make sure the band is secure under the one foot, and we're gonna step it back. I'm gonna grab underneath those handles again, and I'm gonna grab the actual band to create more tension. Go ahead and lower yourself towards the floor, and push up and away from the floor. This is our static lunge. Inhale, exhale. Choose the range of motion that feels best for you. I'm gonna give you a side view. Two more. Last one. Now let's go ahead and step left foot on the band, right foot back, into our static lunge position, grabbing the band again. Are you ready? Let's do it. Lower yourself towards the floor, and push up. And this lunge doesn't need to be too big, all right? Take your time. Let's do two more. Last one. Lower. Now, keeping that left foot on the band, we're gonna perform an alternating lateral raise. So lift the arm out to the side, shoulder height, and lower with control. Let's do that. Let's start with the right. Here we go. Lift, and lower. Lift. Now, if that's too much for your shoulders, you can decrease the range of motion. Look at this change. So I'm just coming out a little bit. You don't necessarily need to come to shoulder height. Still working that shoulder. Engage that midsection. One more, left side. Now we're moving into an overhead tricep extension. So we're gonna step on the band. The distance between my foot and the handle is gonna determine the level of resistance. So I'm close to the handle. That's gonna be less resistance for my tricep. So go ahead, wrap the band around the body. Elbow should stay near that ear, and extend, and bend. Chest is tall. Again, engage that midsection. Extend. Two more. Last one. And go ahead and lower. Let's switch arms. Right arm. Go ahead and step on the band with the right foot. Wrap the band. Elbow near the ear, if you can, towards the head. Let's do it. Extend, and bend. Just hinging at that elbow. I can feel this in the triceps. Two more. Last one. Release. Our final exercise here is a chest press, standing chest press. So go ahead and wrap the band around the body. Tuck it just underneath those armpits. And I'm going to choke up on the band, grabbing the actual band instead of the handles. Arms out to the sides. Let's press the band out in front of us. Squeeze right here, and release. Let me give you a side view. Extend, exhaling, and inhale. Come back to that starting position. Two more. Extend, squeeze, exhaling, and inhale. Last one. Bands are very affordable and easy to transport. Keep this amazing piece of exercise equipment in mind. You can progress this routine by increasing the duration of your work segment to 50 seconds or even 60 seconds, or you could go through this twice to make a 20-minute workout. I appreciate you watching today, and don't forget to subscribe to our channel and check out our live class schedule at silversneakers.com.