Full-body Resistance Band Workout

If you’re the type who has been an avid lifter for years, you’ve probably experienced the following situations: Your joints have gotten achy from all the heavy weights, you’ve gotten bored with your workouts, or that great job you have sends you on the road with limited time and space to work out. There’s a simple, easy, versatile solution to all three—resistance bands. If you’ve got achy joints, or are slowly recovering from an injury, bands are a lower-impact option to build muscle while keeping your joints out of harm’s way. If you’re bored to death with your current workouts, bands create a new way to stimulate muscle growth by making it easier to control the resistance and keep it consistently on the targeted muscle. Or, if you’re stuck in a hotel room for days on end, bands are easy enough to pack for a workout just about anywhere. 

Men’s Fitness met with Equinox Tier 4 coach Josh Stolz for a demonstration of a six-move, full-body circuit suitable for anyone.  

Workout instructions: 

Complete three rounds with 30 seconds of rest in between. 


1. Band-thruster – 10-15 repetitions
2. Bentover row – 10-15 repetitions
3. Resisted pushup – 10-15 repetitions
4. Reverse flye – 10-15 repetitions
5. Monster walk – 10-15 repetitions
6. Split squat to curl – 10-15 repetitions

Workout benefits:

Resistance bands are versatile, easy on the joints, and target muscle groups with controllable, constant tension. 

Exercise-specific benefits:

The band-thruster is a two-in-one exercise that strengthens the legs, shoulders, and triceps. 

Bentover rows strengthen the back and shoulders (rear deltoids). 

The resisted pushup strengthens the upper body while focusing on the chest, shoulders, and triceps. Using the resistance bands bumps up the intensity to your traditional pushup. 

Reverse flyes are an isolation exercise that singles out the shoulders, more specifically the rear delts. 

The monster walk is a lower-body exercise that strengthens the quads and glutes. The monster walk is also an effective prehab exercise to warm up the hips and hip flexors. 

Split squat to curls are a two-in-one exercise that targets the quads, glutes, and hamstrings while also increasing strength in the biceps and forearms. 

Stuck in a hotel on business, but not a fan of bands? Give our Hotel Dumbbell Workout a run-through.

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