15 Easy RESISTANCE BAND WORKOUT for a Full Body Workout at Home

Don’t have a full rack of dumbbells at home? A single resistance band is all you really need to get a solid workout in.

And trust me, it can give you just as good of a burn.

Today’s simple full body workout uses 15 band exercises — a mix of standing and floor moves. It’s low impact, joint friendly, and only takes 15 minutes.

One of those band workouts at home you’ll want to come back to.

Here’s the full routine:

Let’s start this resistance band workout with a solid arm move.

For this one, you’ll scoop in and out with your palms facing up — nice and controlled.

Keep a slight bend in your knees and stay tall through your upper body the whole time.

Now let’s get the lower body involved.

You’ll drop into a squat, then punch across your body with a twist.

This one’s sneaky — it looks like an arm exercise, but your shoulders are going to be working overtime. 

If your band has more resistance, keep your arms a bit lower. Lighter band? Bring those arms up for an extra challenge.

Time to combine upper and lower body in one move.

You’ll lean forward with the band under your right foot and pull into two wide rows, then sink into two lunge pulses.

Make sure your feet are wide enough so your front knee doesn’t creep past your toes. This is one of those resistance band exercises for beginners that still packs a punch.

Same setup, opposite leg — but now you’re targeting the back of your arms.

You’ll draw your elbows back for two tricep extensions, then drop into two lunge pulses.

Keep your elbows pulled back the entire time and lengthen through your neck. It’s a small movement, but you’ll definitely feel it.

We’re coming down to the floor for this one.

Loop the band around both feet, lean back, and open your arms wide — squeezing those shoulder blades together at the top.

You’re working the back of your shoulders AND your core here since you have to hold yourself steady the whole time. Keep a slight bend in your elbows and stay in control.

This one targets your core, and you get to choose your level.

You’ll tap your heels down, extend your legs out, then bring them back in.

Want to make it harder? Keep your legs hovering off the ground the entire time. Either way, lean back and let those abs do the work. 

It’s a great move for anyone doing band workouts at home who wants to sneak in some core training.

Here’s a fun twist on a regular crunch — you’ll fold the band in half and hold it on either end.

Pull the band apart to keep tension as you draw your knees to your chest and crunch up, then tap your toes back down.

The key is keeping your low back glued to the floor. If you want to intensify it, extend your legs all the way out on the tap-down.

Back on your feet for this one.

With the band under one foot, you’ll press diagonally up and bring it back down — palms facing up.

This workout moves fast, so if you need extra time between exercises, take it. There’s no rush. You’re still getting a full body resistance band workout either way.

Same stance, opposite foot — now you’re hitting those triceps from a standing position.

Keep your elbows in line with your shoulders and resist the urge to arch your back.

Think of bracing your core like someone’s about to tap you in the stomach. That’ll keep everything locked in and protect your posture through the whole movement.

Both feet on the band for this one.

You’ll drop into a squat, then pulse your right leg out to the side twice before standing back up.

Here’s the thing — don’t lean over during those pulses. Think about pulling up tall through the top of your head and use your abs to help you balance. Your side glutes will be doing serious work here. 

This is a leg band workout move you’ll remember.

Same move, other side.

Try to really slow down those pulses and lift with control instead of swinging your leg.

It’s tempting to rush through the second side, but matching your effort on both legs is what makes this a balanced leg workout with bands.

This combo is tougher than it looks.

With the band under one foot and your palms facing in, you’ll curl up and then raise forward.

If it feels like too much resistance, grab higher up on the band. Want more of a challenge? 

Grab lower. It’s one of those simple full body workout moves that you can easily adjust to your level.

Now we’re getting into one of the more coordinated moves in this banded workout.

You’ll step your left leg diagonally behind you into a curtsy lunge, then press the band overhead.

Keep everything stable through the press — shoulders down, ribs pulled in. It’s all about staying controlled while your shoulders do the heavy lifting.

Same movement, just switching sides.

Step that right leg behind, sink into the lunge, then press up.

Keep your shoulders facing forward the whole time. If you nailed the first side, this one should feel a little more natural.

You made it to the last exercise — let’s finish strong.

For this one, you’ll lift the band out to the side, lower partway, lift again, then lower all the way.

Want an extra challenge for this quick full body workout at home? 

Step both feet on the band for more resistance. Keep a slight bend in your elbows and breathe through it — your shoulders will thank you later.