The Best Full-body Band Workout

101 Best Workouts Of All Time is the ultimate answer to the question “What workout should I do?” No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you’ve always wanted.

This workout gets your blood moving. In fact, it makes it run up and down your body as you alternate between upper- and lower-body exercises, forcing your heart to work extra hard, which in turn, stimulates calorie burning. The result is increased strength and conditioning while trimming fat.

How it Works

The exercises are grouped into “non-competing” mini circuits. This means that they work different areas of the body so muscle fatigue isn’t carried over from one move to the next. For instance, following up a pushup with a good morning won’t make your chest any more tired, so you can give each exercise your full effort and strength. Your heart, however, experiences the opposite effect. With blood racing back and forth to different muscles, your heart rate is constantly elevated. This leads to more calories burned during the workout and greater fat loss afterward.


Perform the exercise groups in sequence. So you’ll do one set of A, B, and C, resting as prescribed between them, and then repeat until all the prescribed sets for that group are completed. Note that the last group is just two exercises, though done in the same fashion. Make sure you have a few different band options so you can use the appropriate tension on each exercise. For help with form, watch the video of Men’s Fitness training director Sean Hyson, C.S.C.S., perform the moves from the workout.

The Exercises

1A Pushup
Sets: 4    Reps: 10-12    Rest: 60 sec.

1B Good Morning
Sets: 4    Reps: 12    Rest: 60 sec.

1C Pull Apart
Sets: 4    Reps: 10    Rest: 60 sec.

2A Squat
Sets: 4    Reps: 20    Rest: 60 sec.

2B Band Row
Sets: 4    Reps: 15    Rest: 60 sec.

2C Pallof Press
Sets: 4    Reps: 10 (each side)    Rest: 60 sec.

3A Triceps Pushdown
Sets: 4    Reps: 20    Rest: 60 sec.

3B Biceps Curl
Sets: 4    Reps: 15    Rest: 60 sec.


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