Try 10 example routines and learn the quickest ways to get started with resistance band training…

1. Can resistance bands build muscle?
2. Resistance band workout guide
3. Full body resistance band workout examples
4. Resistance band workouts for beginners
5. Upper body resistance band workout
6. Resistance band upper body exercises
7. Full body resistance band exercises

Can resistance bands build muscle?

Do exercise bands build muscle? Of course! They’re the real deal for building muscle. Just like hitting the weights, bands push your muscles to work against resistance, causing those tiny microtears in the muscle fibers. Building muscle with resistance bands is the same process that happens with dumbbells or barbells.

Over time, as those fibers repair, your muscles grow stronger and bigger. Many types of resistance bands give you strength gains that are right up there with weight training.

Resistance band workout guide

How to use exercise bands lies in their progressive resistance that ramps up as the band stretches. Giving you a neat resistance curve that actually matches the way your muscles naturally work. With weights, the load stays the same all the way through.

Bands can be better or worse depending on the exercise. The constant stretch hits both the concentric and eccentric phases of movement. While keeping things stable and safe whether you're at home, in the outback, or on the go.

Resistance Band Training	Weight Training
Bands give you a bit of extra push as they stretch, keeping your muscles working through the whole move.	Weights give you a steady resistance, which is easy to track and measure, especially when you're on the down phase.
You’ll need to focus on keeping steady, especially with higher resistance—how you set up the band matters.	Weights generally keep you more stable, particularly with machines, but you’ve got to watch your form to keep that tension going.
Easy to pack up and take anywhere—bands are perfect for home workouts or when you’re on the go.	You’ll need a gym or some gear to lift, which can be a bit of a hassle, but you get a consistent range of motion.
Gentler on the joints, making them great if you’re just starting out or pushing to the limit.	There’s a higher risk of injury, especially if you’re lifting heavy or your form’s a bit off.
Bands are solid for building muscle and keeping your joints in check, as long as you’ve got your technique down.	Weights are a proven go-to for building size and strength, and it’s easy to see your progress.

Exercises to replace/augment with resistance bands

• Banded push ups instead of bench presses to build chest strength.
• Standing resistance band curls for your biceps, stepping in for dumbbell curls.
• Seated resistance band rows to work your back muscles, a solid stand-in for the cable row machine.
• Banded squats to replace barbell squats, targeting your quads, hamstrings, and glutes.
• Standing band shoulder presses instead of overhead dumbbell presses, perfect for shoulder development.
• And many more…

Full body resistance band workout examples

Depending on your schedule, you can mix and match the full body resistance band workout into a more flexible workout plan.

Example 1 - Monday/Wednesday/Friday full-body workout routine with resistance bands

3-0-2-0 tempo for all:

• Bench press with bands: 3 sets of 8-12 reps.
• Cross over with bands: 1 set of 10 reps.
• Band seated row: 3 sets of 10 reps.
• Back flyes with bands: 1 set of 15 reps.
• Squats with bands: 3 sets of 15 reps.
• Standing band biceps curl: 2 sets of 10 reps.
• Band skullcrusher: 2 sets of 8 reps.
• Overhead triceps press: 2 sets of 10 reps.
• Band shoulder press: 2 sets of 8 reps.
• Side lateral raise: 2 sets of 8 reps.
• Band upright row: 1 set of 10 reps.
• Band good morning: 3 sets of 8 reps.
• Calf raises with bands: 3 sets of 10 reps.
• Sit-ups with bands pulling behind you: 3 sets of 20 reps.

Example 2: tuesday/friday upper body workout routine with resistance bands

3-0-2-0 tempo for all:

• Band seated row: 4 sets of 10 reps.
• Back flyes with bands: 2 sets of 15 reps.
• Band shoulder press: 3 sets of 8 reps.
• Side lateral raise: 3 sets of 8 reps.
• Band upright row: 1 set of 10 reps.
• Band good morning: 3 sets of 8 reps.
• Standing band biceps curl: 1 set to failure.
• Weighted sit-ups with bands: 2 sets of 20 reps.

Full weekly resistance band workout routine example

Here’s a damn good plan to follow from Monday through Friday, focusing on hypertrophy training. This will hit each major muscle group multiple times during the week, so you get that balanced muscle growth.

Monday – Chest & Abs

• Banded pushups: 5 sets of 8-12 reps, 3-0-2-0 tempo. Adding bands to your pushups will fire up your chest like a barbecue in the bush.
• Standing resistance band chest press (anchor): 5 sets of 8-12 reps, 3-0-2-0 tempo. Think of this as your portable bench press, targeting the chest and triceps.
• Standing resistance band chest fly (anchor): 5 sets of 8-12 reps, 3-0-2-0 tempo. This one’s a ripper for working the inner chest, just like a machine fly.
• Banded leg raises: 3 sets of 20 reps, fast tempo (no counting). Strengthens your lower abs and hip flexors—your core will be as tough as the outback.
• Lying bicycles (no equipment): 3 sets of 50 reps, fast tempo (no counting). A classic move to hit those obliques, no gear needed.

Tuesday – Biceps & Triceps

• Standing resistance band curls: 5 sets of 8-12 reps, 3-0-2-0 tempo. Biceps on fire, no dumbbells needed.
• Seated resistance band preacher curls (anchor): 5 sets of 8-12 reps, 3-0-2-0 tempo. These mimic preacher curls perfectly, giving your biceps a good squeeze.
• Standing resistance band one-arm curls (anchored low): 5 sets of 8-12 reps, 3-0-2-0 tempo. Isolate each arm and work on those guns.
• Standing resistance band tricep kickdowns (anchor high): 5 sets of 8-12 reps, 3-0-2-0 tempo. Just like cable pushdowns, but you can do them anywhere.
• Standing resistance band tricep hammer kickdowns (anchor high): 5 sets of 8-12 reps, 3-0-2-0 tempo. A different angle, a double whammy for your triceps.

Wednesday – Legs & Abs

• Banded squats: 5 sets of 8-12 reps, 3-0-2-0 tempo. Adding bands to the squat position makes you feel like you’re lifting a barbell out in the bush.
• Lying banded leg lifts (alternate legs): 5 sets of 8-12 reps, 3-0-2-0 tempo. Engage your core and lower abs, one leg at a time.
• Kneeling banded donkey kicks (alternate legs): 5 sets of 8-12 reps, 3-0-2-0 tempo. Target those glutes for a solid lower-body workout.
• Seated russian twists (no equipment): 3 sets of 50 reps, fast tempo (no counting).

Thursday – Shoulders

• Standing resistance band presses: 5 sets of 8-12 reps, 3-0-2-0 tempo. Like an overhead press, this will have your shoulders feeling strong as steel.
• Standing resistance band twists (low anchor, alternate arms): 5 sets of 8-12 reps, 3-0-2-0 tempo. A two-in-one move for your core and shoulders.
• Standing shoulder presses (no equipment): 5 sets of 8-12 reps, 3-0-2-0 tempo. Keep it simple, but effective—no gear needed.

Friday – Back & Abs

• Seated resistance rows (overhand, anchor): 5 sets of 8-12 reps, 3-0-2-0 tempo. Mimic the seated cable row and pull the band to build your upper back.
• Seated resistance rows (underhand, anchor): 5 sets of 8-12 reps, 3-0-2-0 tempo. Shift the focus to your lower back and biceps.
• Seated resistance rows (close hands, anchor): 5 sets of 8-12 reps, 3-0-2-0 tempo. This close-grip version zeroes in on your mid-back.
• Banded leg raises: 3 sets of 20 reps, fast tempo (no counting). Finish strong with lower abs on fire.
• Lying bicycles (no equipment): 3 sets of 50 reps, fast tempo (no counting). Round out the week with some classic oblique work.

Resistance band workouts for beginners

Resistance band workouts for beginners are the best way to build strength and improve flexibility when you start off. They are simple, adaptable, and let you dial up the intensity as you go. By tweaking the thickness of the band or shifting your body position, you can control the challenge. Make sure you keep your form spot-on while steadily getting stronger. These workouts will work on your upper body, lower body, or core.

Lower body resistance band workouts for beginners

Workout elastic resistance bands training is for the lower body. You can get your legs and glutes strong enough to tackle anything. Whether it’s a hike through the outback or just powering through your day.

The bands add that extra bit of tension to make basic moves more effective, but they’re still beginner-friendly, so no worries there.

Exercise	Sets	Reps	Rest between sets	Tempo
Banded squats	3	15	60 seconds	3-1-2-1
Banded glute bridges	3	15	60 seconds	3-1-2-1
Banded lateral leg raises	3	12	60 seconds	2-1-2-1
Banded donkey kicks (each leg)	3	12	60 seconds	2-1-2-1
Banded standing calf raises	3	15	60 seconds	3-1-2-0

Core and middle resistance band workouts for beginners

A strong core is like the foundation of a solid house—it keeps everything stable and balanced. This type of workout targets your abs, lower back, and obliques, setting you up for more advanced moves down the track. With these exercises, you’ll build a core that’s strong as steel, ready to take on whatever comes your way.

Exercise	Sets	Reps	Rest between sets	Tempo
Banded standing woodchoppers	3	12	60 seconds	2-1-2-1
Banded russian twists	3	15	60 seconds	2-1-2-1
Banded leg raises	3	15	60 seconds	3-1-2-0
Banded plank hold	3	30 seconds	60 seconds	3-1-3-1
Banded bird dogs (each side)	3	12	60 seconds	2-1-2-1

Upper body resistance band workout

Ready to build some serious upper body strength without lugging around heavy weights? These routines are all about the major muscle groups in your upper body. Helping you develop strength and endurance in a way that’s simple but damn effective.

Resistance band upper body exercises are easy to perform, but don’t be fooled—they’ll have your muscles working hard.

Beginner bands resistance training

When you start out, resistance band workouts for beginners will help you get the hang of things while laying a strong foundation. Perfect for those new to resistance bands but keen to see some progress.

Exercise	Sets	Reps	Rest between sets	Tempo
Standing resistance band chest press	3	12	60 seconds	3-1-2-0
Seated resistance band rows	3	12	60 seconds	3-1-2-0
Standing resistance band shoulder press	3	10	60 seconds	2-1-2-1
Standing resistance band bicep curl	3	12	60 seconds	3-1-2-0
Standing resistance band tricep kickback	3	12	60 seconds	3-1-2-0

Intermediate upper body resistance band workout

Once you’ve got the basics down and you’re feeling strong, this intermediate workout routine with resistance bands is the next step. Here we’re building those basics by cranking up the intensity and introducing better moves. This is where you start pushing your upper body strength to the next level.

Exercise	Sets	Reps	Rest between sets	Tempo
Resistance band chest fly (anchor)	4	12	60 seconds	3-1-2-0
Standing resistance band shoulder press	4	10	60 seconds	2-1-2-1
Resistance band lateral raises	4	12	60 seconds	2-1-2-1
Resistance band bent-over rows	4	12	60 seconds	3-1-2-0
Standing resistance band bicep curl	4	12	60 seconds	3-1-2-0
Resistance band tricep extensions (overhead)	4	12	60 seconds	3-1-2-0

Advanced upper body resistance band workout

If you’re ready to test yourself, this advanced workout routine with resistance bands is your go-to. It’s packed with compound moves and more stretch to maximize muscle engagement and growth. These exercises demand more control and strength, giving your upper body a workout that’s anything but a walk in the park.

Exercise	Sets	Reps	Rest between sets	Tempo
Resistance band archer rows (one arm)	5	10	60 seconds	2-1-2-1
Resistance band single-arm chest press	5	10	60 seconds	3-1-2-0
Resistance band face pulls (high anchor)	5	12	60 seconds	3-1-2-1
Resistance band push-ups with band tension	5	10	60 seconds	2-1-1-1
Resistance band bicep 21s	3	21	90 seconds	2-1-2-1
Resistance band tricep kickbacks (high anchor)	5	12	60 seconds	2-1-2-1

Resistance bands exercises for beginners, intermediates, and advanced athletes

Resistance band upper body exercises

1 - Steeple press

The steeple press is a cracker of an exercise that’ll put your shoulders and triceps to work. Using a resistance band, this move is all about building upper body strength. It also improves your stability and muscular endurance.

With your hands pressed together overhead, you'll be focusing on control and power. Need to push yourself further? Just crank up the resistance or add extra loops around your hands. If it’s feeling a bit tough, no worries—switch to a lighter band or scale back on the reps.

How to do it:

1. Set up: stand with both feet on the bottom half of the resistance band, holding the top portion in each hand with your palms facing up.
2. Prepare: roll your palms down to wrap the band around your hands, adjusting the resistance to suit. Bring your hands together in front of your chest, like you’re about to say a prayer.
3. Press: push your hands straight up overhead, keeping your palms together, and fully extend your arms.
4. Return: bring your hands back down to the prayer position at your chest, staying in control of the movement.
5. Repeat: knock out 16-20 reps, really feeling the burn in your shoulders and triceps with each press.

Training tips:

• Hypertrophy: 3 sets of 10-12 reps, controlled tempo (2 seconds up, 2 seconds down).
• Tone: 2-3 sets of 15-20 reps, consistent tempo (1 second up, 1 second down).
• Endurance: 3 sets of 20+ reps, faster tempo (1 second up, 1 second down).
• Strength: 4 sets of 8-10 reps, slow tempo (3 seconds up, 2 seconds down).
• Power: 3-4 sets of 6-8 reps, explosive tempo (1 second up, 3 seconds down).

2 - Standing bear hugs

Standing bear hugs are a cracking way to work your chest and shoulders with just a resistance band. This move mimics the action of hugging something massive. It fires up those pectoral muscles and boosting your upper body strength.

Want to make it tougher? Grab a thicker band or slow down the tempo to up the tension. If you’re new to this, no worries—just start with a lighter band.

How to do it:

1. Set up: stand tall with your feet shoulder-width apart, holding the ends of the resistance band. Bring the band over your head and settle it snug against your back, right under the shoulder blades.
2. Hug: stretch your arms out to the sides, elbows at a comfy 45-degree angle. Push your arms forward like you’re giving a big bear hug, keeping your palms down and a slight bend in your elbows.
3. Return: slowly pull your arms back to the start, staying in control and focusing on squeezing your chest muscles.
4. Repeat: knock out 16-20 reps, really thinking about that chest contraction with every move.

Training tips:

• Hypertrophy: 3 sets of 10-12 reps, controlled tempo (2 seconds forward, 2 seconds back).
• Tone: 2-3 sets of 15-20 reps, moderate tempo (2 seconds forward, 1 second back).
• Endurance: 3 sets of 20+ reps, faster tempo (1 second forward, 1 second back).
• Strength: 4 sets of 8-10 reps, slow tempo (3 seconds forward, 2 seconds back).
• Power: 3-4 sets of 6-8 reps, explosive tempo (1 second forward, 3 seconds back).

3 - Banded push-up

The banded push-up is a effective way to take your push-up game to the next level. It adds some serious resistance to work your chest, shoulders, and triceps. This variation is spot-on for building upper body strength and cranking up muscle endurance.

If you’re ready to up the ante, grab a thicker band or elevate your feet. Just starting out? No worries—drop to your knees or skip the band for now.

How to:

1. Kneel on the floor, grip both ends of the resistance band, and bring it over your head. Letting it rest across your upper back like you’re gearing up for a solid outback session.
2. Plant your hands on the floor right under your shoulders, then step your feet back into a high plank, forming a straight line from head to heels.
3. Slowly bend your elbows, lowering your chest until it’s just above the ground. Keeping your core tight and your back flat as a bush road.
4. Pause for a beat, then push back up to the starting position, fully extending your arms—strong is strong, mate.
5. Aim for 12-16 reps, focusing on firing up your chest and triceps with each push.

Training options:

• Hypertrophy: 3 sets of 8-12 reps, slow tempo (3-1-3)
• Tone: 2-3 sets of 15-20 reps, moderate tempo (2-1-2)
• Endurance: 3 sets of 20+ reps, quick tempo (1-1-1)
• Strength: 4 sets of 6-8 reps, controlled tempo (4-2-1)
• Power: 3 sets of 5-7 reps, explosive tempo (x-1-x)

4 - Incline chest press

The incline chest press is your go-to move for targeting those upper chest muscles, helping you build a strong, balanced upper body. If you’re aiming for a solid upper chest, this exercise will get you there. To make things more challenging, grab a thicker band or up the reps; if you’re just starting out, go lighter on the band.

How to:

1. Sit yourself down with the middle of the band anchored securely behind you.
2. Grab a handle in each hand and bring the band to shoulder height.
3. Press the band upward, straightening your arms above your chest—feel those chest muscles working.
4. Lower back down to the start, keeping the movement controlled all the way.
5. Knock out 10-12 reps, really squeezing your chest muscles at the top.

Training options:

• Hypertrophy: 3 sets of 8-12 reps, slow tempo (3-1-3)
• Tone: 2-3 sets of 12-15 reps, moderate tempo (2-1-2)
• Endurance: 3 sets of 15-20 reps, quick tempo (1-1-1)
• Strength: 4 sets of 6-8 reps, controlled tempo (4-2-1)
• Power: 3 sets of 5 reps, explosive tempo (x-1-x)

5 - Lying pullover

The lying pullover is a top-notch move for anyone looking to build a rock-solid chest and back. It’s a classic that targets the pecs and lats, giving you that deep stretch and powerful contraction that really gets that muscle group working. If you're keen to ramp up your upper body strength, this exercise is the ticket. As you get stronger, just up the band tension; if you’re finding it a bit tough, no worries—just go for a lighter band or ease back on the reps.

How to:

1. Anchor a tube band low to the ground and lie on your back with your head toward the anchor point.
2. Grab the free end of the band with both hands, stretching your arms straight overhead to create some good tension.
3. With a slight bend in your elbows, pull the band over your torso until your hands reach your knees.
4. Slowly ease back to the starting position, really feeling that stretch in your lats and pecs.
5. Keep it controlled and repeat for 8-10 solid reps.

Training options:

• Hypertrophy: 3 sets of 8-10 reps, slow tempo (3-1-3)
• Tone: 2-3 sets of 12-15 reps, moderate tempo (2-1-2)
• Endurance: 3 sets of 15-20 reps, quick tempo (1-1-1)
• Strength: 4 sets of 6-8 reps, controlled tempo (4-2-1)
• Power: 3 sets of 5 reps, explosive tempo (x-1-x)

6 - Tricep kickbacks

Tricep kickbacks are the go-to move for chiseling those triceps while keeping your shoulders and core in the game. If you’re after a solid upper body, this one’s a ripper. Whether you’re just starting out or looking for a real challenge, this exercise fits the bill. Grab a lighter band if you’re a newbie, or go for the thicker one if you’re ready to push the limits.

How to perform:

1. Stand with your feet hip-width apart on the resistance band, keeping your back straight like you’re standing tall in the outback.
2. Grab the handles in each hand, hinge forward at the hips, and lean your torso forward. Back stays flat, mate.
3. Palms face your body, elbows tucked in at a 90-degree angle.
4. Keep those elbows close, push the handles back until your arms are straight as a bush road.
5. Ease back to the start, feeling your triceps do the work.
6. Keep it steady, core strong, and remember—posture is king.

Training focus:

• Hypertrophy: 3 sets of 10-12 reps, tempo 2-0-2
• Tone: 2 sets of 12-15 reps, tempo 2-1-2
• Endurance: 3 sets of 15-20 reps, tempo 1-1-2
• Strength: 4 sets of 6-8 reps, tempo 3-0-3
• Power: 3 sets of 8-10 reps, tempo 1-0-1

7 - Cross-over

The cross-over is a bloody awesome move to smash your chest and shoulders. Giving you that solid upper body strength while keeping your shoulder stability in check. It’s like a cable cross-over but with the added dynamic resistance of bands.

If you’re keen on pushing yourself, step further away from the anchor or grab a thicker band. Need to ease into it? No worries, mate—just step a bit closer or use a lighter band. It’s all about finding what fits the bill for where you’re at.

How to do it:

1. Secure the band around a sturdy post at shoulder height.
2. Stand facing away from the post, arms out to the sides with palms forward.
3. Step forward until you feel that sweet tension in the band
4. With arms straight, bring them across your chest like you’re giving the world’s biggest hug—just like a classic cable cross-over.
5. Squeeze those chest muscles as your hands meet in front, feeling the burn right where it counts.
6. Slowly return to the start, keeping control every step of the way.

Training focus:

• Hypertrophy: 3 sets of 12-15 reps, tempo 2-1-2
• Tone: 3 sets of 15-20 reps, tempo 1-0-1
• Endurance: 3 sets of 20 reps, tempo 2-0-2
• Strength: 4 sets of 8-10 reps, tempo 3-0-1
• Power: 3 sets of 6-8 reps, tempo 1-0-1 (explosive movement)

8 - Chest press

The chest press is a classic upper body workout when it comes to building solid pec strength, working your chest, triceps, and shoulders like a dream. This move can be dialed up or down to suit your fitness level—just switch up the resistance band thickness. Or try it from an elevated surface if you’re keen on a challenge. If you're after something a bit more manageable, go for lighter resistance or use a bit of momentum.

How to:

1. Lie on your back with a long resistance band snug under your shoulders, making sure the tension’s even on both sides.
2. Grab the handles with your upper arms on the floor, elbows bent and ready to go.
3. Press your hands upward, fully extending your arms as you push against the resistance. Visualize those chest muscles firing up with every rep.
4. Focus on engaging your chest as you press, really feeling that contraction with each movement.
5. Slowly lower back down to the starting position, keeping it controlled as your elbows touch the floor—steady as she goes, mate.
6. Rinse and repeat, keeping the movement smooth and controlled.

Training focus:

• Hypertrophy: 3 sets of 8-12 reps with a 2-1-2 tempo
• Tone: 2 sets of 15-20 reps with a 2-1-2 tempo
• Endurance: 3 sets of 20+ reps with a 2-1-2 tempo
• Strength: 4 sets of 6-8 reps with a 3-1-1 tempo
• Power: 3 sets of 5 reps with a 1-0-1 tempo, focusing on explosive presses

9 - Reverse lunge

The reverse lunge is a solid go-to for anyone looking to build serious leg strength and stability, mate. It’s one of those moves that’ll have you feeling stronger and more balanced. No matter if you’re just starting out or a more experienced athlete.

If you’re up for a challenge, chuck on a heavier resistance band. But if you’re still getting the hang of it, body weight alone will do the trick. This move is a cracker for boosting your coordination and nailing that balance.

How to perform:

1. Stand tall, feet hip-width apart, with a resistance band looped under them. Grab the looped ends firmly in your hands.
2. Engage your core and keep your chest proud as you take a big step back with one foot, lowering your back knee towards the ground.
3. Stop when your back knee hovers just above the floor. Keep the tension in the band and your hands steady by your sides.
4. Push through your front heel to bring yourself back to standing, taking it slow and steady.
5. Repeat on the other side, making sure your upper body stays strong and your core stays switched on throughout.

Training tips:

• Hypertrophy: 3 sets of 10-12 reps per leg, moderate tempo (3:2:2)
• Tone: 3 sets of 12-15 reps per leg, controlled tempo (2:2:3)
• Endurance: 3 sets of 15-20 reps per leg, quicker tempo (2:1:2)
• Strength: 4 sets of 8-10 reps per leg, slow tempo (4:2:4)
• Power: 3 sets of 6-8 reps per leg, explosive tempo (1:0:1)

10 - Resistance band push-ups with taps

Resistance band push-ups with taps is a bloody good way to challenge your core and upper body strength. It takes the classic push-up to the next level.

Start off in a push-up position with the band around your ankles. After lowering your chest to the floor and powering back up, throw in a cheeky tap of one foot out to the side.

This really lights up your core and keeps you balanced. Alternate legs with each rep, and you’ll be stoked with the results.

How to:

1. Get into a push-up position, hands right under your shoulders, feet just a bit wider than hip-width apart.
2. Wrap the resistance band around your ankles, getting ready to feel the burn.
3. Step back so your legs are shoulder-width apart, lift your hips, and keep a straight line from head to heels.
4. Lower your chest towards the floor, keeping those elbows tucked close to your body.
5. Push back up, then kick your right leg out to the side and tap the floor.
6. Return to the starting position and repeat with the left leg. Rinse and repeat, mate!

Progression & regression:

• Progression: step it up with a thicker band, or try doing this on an unstable surface. Such as a balance board or bosu ball—talk about a double whammy!
• Regression: take it easy by performing the push-ups on your knees or using a lighter resistance band.

11 - Band flye

The band flye is a ripper exercise that’ll have your chest muscles burning in the best way possible. While also giving your stabilizers like the transverse abdominis and erector spinae a solid workout. This move is a top pick for building upper body strength and sorting out your posture.

Whether you’re looking to bulk up or just tone, this exercise will fit the bill. If you're keen to make it tougher, grab a thicker band or add a pause when your hands meet. If you’re after something a bit more laid-back, go for a lighter band or try it seated.

How to:

1. Anchor your resistance band at chest height behind you.
2. Face away from the anchor point, holding the band handles with your arms stretched out to the sides.
3. Engage your core, then bring your arms forward in an arc until they meet in front of your chest.
4. Squeeze your pecs as your hands come together, keeping the movement controlled.
5. Slowly return to the starting position, keeping tension in the band the whole time.
6. Go for 12 reps, focusing on smooth, deliberate movements.

Training goals:

• Hypertrophy: 4 sets of 8-12 reps with a solid 2-second squeeze at the peak.
• Tone: 3 sets of 12-15 reps at a steady pace.
• Endurance: 3 sets of 15-20 reps with a continuous, smooth motion.
• Strength: 4 sets of 6-8 reps, making sure each contraction is powerful.
• Power: 3 sets of 5-7 reps, focusing on quick, explosive arcs.

Full body resistance band exercises

1 - Glute bridge

This exercise is a deadset legend for firing up those glutes and hamstrings. It’s like a one-way express to stronger hips and a mighty fine backside. Whether you’re a novice or a more experienced athlete, this move can fit the bill.

Need to ease into it? Ditch the band or keep those toes planted. But if you’re feeling like a true-blue powerhouse, try lifting your feet on a bench or stability ball.

How to perform:

1. Strap the resistance band just above your knees.
2. Lay down flat on your back, feet firm on the ground, and knees bent like you’re ready for a day at the beach – about 90°.
3. Crank up the tension by lifting your toes off the floor – you’ll feel the difference.
4. Hoist those hips to the sky, creating a straight line from your knees to your shoulders, and give your glutes a good, hard squeeze.
5. As you lift, push your knees slightly outward to battle the band's resistance.
6. Lower your hips back down with control – no rush, mate, keep that band working!

Training focus:

• Hypertrophy: 3 sets of 12-15 reps, tempo 2-0-2
• Tone: 2 sets of 15-20 reps, tempo 2-1-2
• Endurance: 3 sets of 20-25 reps, tempo 1-1-2
• Strength: 4 sets of 6-8 reps, tempo 3-0-3
• Power: 3 sets of 8-10 reps, tempo 1-0-1

2 - Lateral walk

The lateral walk with resistance bands is your ticket to stronger glutes, hips, and thighs. Helping build that solid foundation for all your lower body strength.

If you’re just getting started, use a lighter/thinner band. But if you’re keen for a bit of a challenge, go ahead and up the ante with a second band or crank up the resistance. You’ll feel the burn, but it’s all part of the journey, mate.

How to perform:

1. Strap one resistance band just above your knees and another around your ankles.
2. Sink into a half-squat, keeping your feet shoulder-width apart to keep the bands taut.
3. Step to the side with one foot, keeping that tension strong and your upper body steady.
4. Bring the other foot over to reset your stance.
5. Take 8-10 steps in one direction, then switch it up and head back the other way.

Training focus:

• Hypertrophy: 3 sets of 10-12 steps each way, tempo 2-0-2
• Tone: 2 sets of 12-15 steps each way, tempo 2-1-2
• Endurance: 3 sets of 15-20 steps each way, tempo 1-1-2
• Strength: 4 sets of 8-10 steps each way, tempo 3-0-3
• Power: 3 sets of 8-10 steps each way, tempo 1-0-1

3 - Resistance band press-up

Feeling ready to crank up the classic push-up? The resistance band press-up is your ticket, mate! This beauty ups the ante on the regular push-up by slapping on extra resistance, really honing in on your chest, shoulders, and triceps.

Now, if you’re just getting started or need to dial it down a notch, no worries—try it on your knees or skip the band. But if you’re looking to toughen up, grab a thicker band or elevate those feet. Time to show what you’re made of!

How to perform:

1. Start in a solid plank position, the resistance band draped across your upper back, gripping the ends under your hands.
2. Lower your chest toward the ground, keeping that plank strong—glutes and abs switched on.
3. Push up through your palms until your arms are fully extended, keeping the band stretched tight throughout.
4. Keep your body in a straight line from head to heels—no sagging!
5. Lower yourself back down with control, making sure that band stays under tension.

Training focus:

• Hypertrophy: 3 sets of 8-10 reps, tempo 2-0-2
• Tone: 2 sets of 10-12 reps, tempo 2-1-2
• Endurance: 3 sets of 12-15 reps, tempo 1-1-2
• Strength: 4 sets of 4-6 reps, tempo 3-0-3
• Power: 3 sets of 5-8 reps, tempo 1-0-1

4 - Squat to overhead press

Alright, mate, let’s talk about the squat to overhead press with resistance bands. It’s a proper full body resistance band workout that hits your lower body, shoulders, and core all in one go.

Grab a lighter band or split the move into just the squat or press if you’re a beginner. But if you’re feeling strong as an ox and up for a challenge, crank up the resistance or throw in a jump with that press. You’ll be stoked with how it feels!

How to perform:

1. Stand on the band with your feet shoulder-width apart, holding the ends at shoulder level, palms facing up.
2. Sink into a squat, keeping your chest up and your knees tracking over your toes—don’t let them cave in.
3. Drive through your heels to stand up while pressing the band overhead in one smooth move.
4. Bring the band back to shoulder level as you drop into the next squat.
5. Keep a steady pace and focus on full range of motion with each rep.

Training focus:

• Hypertrophy: 3 sets of 8-10 reps, tempo 2-0-2
• Tone: 2 sets of 10-12 reps, tempo 2-1-2
• Endurance: 3 sets of 12-15 reps, tempo 1-1-2
• Strength: 4 sets of 6-8 reps, tempo 3-0-3
• Power: 3 sets of 5-8 reps, tempo 1-0-1

5 - Sumo squat

The sumo squat is a ripper move to fire up those glutes, quads, and inner thighs. Perfect for anyone keen on building leg strength and boosting hip mobility.

If you're just getting started, no worries—ditch the band or opt for a lighter one. Ready to crank it up a notch? Throw a second band around your ankles for that extra burn.

How to perform:

1. Loop the resistance band around your lower thighs.
2. Stand tall with your feet shoulder-width apart, toes slightly pointing outwards—like you’re ready to take on the outback.
3. Keep your back at a solid angle—anywhere between 45 to 90 degrees to your hips.
4. Bend your knees and lower yourself until those thighs are parallel to the ground.
5. Make sure your knees are tracking with your toes on the way down.
6. Push through your heels to stand back up, squeezing your glutes like a boss. Keep it steady and strong throughout.

Training focus:

• Hypertrophy: 3 sets of 10-12 reps, tempo 2-0-2
• Tone: 2 sets of 12-15 reps, tempo 2-1-2
• Endurance: 3 sets of 15-20 reps, tempo 1-1-2
• Strength: 4 sets of 6-8 reps, tempo 3-0-3
• Power: 3 sets of 8-10 reps, tempo 1-0-1

6 - Banded front squat

If you’re looking for a full-body workout, the banded front squat fits the bill. This move gives your lower body a proper hammering while keeping your core tight. It is a ripper for building strength and stability from the ground up.

Whether you're just starting out or already a fitness beast, you can tweak the intensity. Go lighter on the band or cut back on the range if you’re new to it. Feeling strong? Chuck in a pause at the bottom or grab a heavier band for that extra challenge.

How to perform:

1. Stand with your feet about hip-width apart on the resistance band, grabbing both ends like you mean business.
2. Bend your arms, bringing your hands up to your ears, elbows lifted, and triceps parallel to the ground—looking strong already!
3. Brace your core, bend your knees, and sink your hips down until your thighs are parallel to the floor. You’re in the outback now.
4. Push through your feet to rise back to the starting position, keeping your chest up and proud—like a true aussie battler.
5. Keep the movement smooth and controlled, feeling the burn in your legs and core with every rep.
6. Find your rhythm and stick to it—steady as she goes, mate.

Training focus:

• Hypertrophy: 3 sets of 10-12 reps, tempo 2-0-2
• Tone: 2 sets of 12-15 reps, tempo 2-1-2
• Endurance: 3 sets of 15-20 reps, tempo 1-1-2
• Strength: 4 sets of 6-8 reps, tempo 3-0-3
• Power: 3 sets of 8-10 reps, tempo 1-0-1

7 - Hamstring curls

Alright, mate, let's tackle those hamstrings! This move is all about building serious strength in your hammies and keeping your core rock-solid. It's a bloody awesome exercise to boost your posterior chain and keep those knees stable.

If you're just starting out, no worries—dial it down by reducing the band tension. Feeling strong as an ox? Go for a thicker band or slow it down to really squeeze out every bit of power.

How to do it:

1. Lie facedown and loop a resistance band around your right ankle, anchoring it to something sturdy close to the floor.
2. Scoot away from the anchor to build up some tension in the band.
3. Tighten your core, then bend your leg at the knee, bringing your heel towards your glutes as far as it’ll comfortably go.
4. Slowly ease your leg back to the starting position.
5. Knock out 10–15 reps, then switch sides and give the other leg a go.

Training focus:

• Hypertrophy: 3 sets of 12-15 reps, 2-0-2 tempo
• Tone: 2 sets of 15-20 reps, 1-0-1 tempo
• Endurance: 2 sets of 20-25 reps, 2-0-2 tempo
• Strength: 4 sets of 8-10 reps, 3-0-1 tempo
• Power: 3 sets of 6 reps, 1-0-1 tempo (explosive upward movement)

8 - Standing adduction

This is your go-to for building up those often-neglected inner thigh muscles. While also shoring up your hip stability and knee strength. If you're just starting out, no worries – lighten up the band tension or try this one seated. But if you’re keen to really put your strength to the test, crank up the resistance or even double up on the bands above your knees.

How to do it:

1. Secure a loop band at ankle height
2. Stand side-on with your right side facing the anchor, wrapping the free end around your right ankle.
3. Step out until you feel tension in the band
4. Sink into a quarter squat with a wide stance, getting set for action.
5. Draw your right leg inward towards your left, pushing against the band – you'll feel that burn right where it counts.
6. Slowly bring your leg back to the start with control. Knock out 12–15 reps, then switch sides and repeat.

Training focus:

• Hypertrophy: 3 sets of 12-15 reps, 2-1-2 tempo
• Tone: 2 sets of 15-20 reps, 1-0-1 tempo
• Endurance: 2 sets of 20-25 reps, 2-0-2 tempo
• Strength: 4 sets of 8-10 reps, 3-0-1 tempo
• Power: 3 sets of 6 reps, 1-0-1 tempo (with explosive inward movement)

9 - Plantar flexion

Boost your ankle strength and mobility with plantar flexion exercises using resistance bands. This one’s a must for athletes and anyone keen on keeping those lower legs injury-free.

If you’re starting out, no worries—just grab a lighter band or keep the movement small. Ready to up the ante? Go for a thicker band or slow the pace to really feel the burn.

How to do it:

1. Park yourself on the floor with one leg stretched out in front and the other bent.
2. Grab both ends of a resistance band, looping the middle around the ball of your foot.
3. Sit tall and push your foot forward, pointing those toes away.
4. Bring your toes back up towards your knee in a smooth, controlled motion—go as far as you comfortably can.
5. Slowly ease back to the starting position. Knock out 10-12 reps on each side.

Training focus:

• Hypertrophy: 3 sets of 15-20 reps, 2-1-2 tempo
• Tone: 2 sets of 20-25 reps, 1-0-1 tempo
• Endurance: 2 sets of 25-30 reps, 2-0-2 tempo
• Strength: 4 sets of 10-12 reps, 3-0-1 tempo
• Power: 3 sets of 8 reps, 1-0-1 tempo (explosive upward movement)

10 - Skullcrusher

Skullcrushers are a bloody awesome way to zero in on those triceps, mate. Swapping out the usual barbell or dumbbells for a resistance band adds a unique twist to this classic move. It’s top-notch for building up arm strength and giving your triceps the attention they deserve.

If you’re looking to push yourself, ramp up the band tension or hold that position at the bottom for a sec. But if you’re easing into it, no worries—grab a lighter band or use a bit of momentum to fit the bill.

How to do it:

1. Set up your band just like you would for a bench press, making sure it’s anchored tight.
2. Lie back on a bench or the floor, handles in hand, with your elbows pointing forward and up.
3. Lower your hands toward your forehead, keeping the band under tension—don’t let it go slack.
4. Extend your arms back to the start, making sure your triceps are doing all the heavy lifting.
5. Knock out 10-12 reps and feel those triceps burn!

Training focus:

• Hypertrophy: 4 sets of 12-15 reps, tempo 2-1-2
• Tone: 3 sets of 15-20 reps, tempo 1-0-1
• Endurance: 3 sets of 20 reps, tempo 2-0-2
• Strength: 4 sets of 8-10 reps, tempo 3-0-1
• Power: 3 sets of 6-8 reps, tempo 1-0-1 (explosive movement)

11 - Upright row

The upright row with a resistance band is a bloody effective way to work those shoulders and traps. It’s a solid alternative to the barbell version, with the bonus of being easy to carry around.

If you're up for a challenge, ramp up the band tension or slow the movement right down. Need to ease into it? No worries—grab a lighter band.

How to do it:

1. Stand firm on the band, feet shoulder-width apart, and grip the handles with your arms hanging by your sides.
2. Pull the handles up towards your collarbone, making sure your elbows stay higher than your hands.
3. Squeeze your traps at the peak—feel that burn!
4. Lower the handles back down slowly, controlled and steady.
5. Aim for 10–12 reps, or pick your poison from the options below:

Training focus:

• Hypertrophy: 4 sets of 12-15 reps, tempo 2-1-2
• Tone: 3 sets of 15-20 reps, tempo 1-0-1
• Endurance: 3 sets of 20 reps, tempo 2-0-2
• Strength: 4 sets of 8-10 reps, tempo 3-0-1
• Power: 3 sets of 6-8 reps, tempo 1-0-1 (explosive movement)

12 - Row

The resistance band row is a top-notch move for firing up those upper back muscles, especially your lats and rhomboids. If you're keen on building strength and improving your posture, this one’s a bloody ripper. To step it up, grab a thicker band or slow down the tempo to really feel the burn. If you're just starting out you can use a lighter band.

How to do it:

1. Secure the band around a sturdy post or anchor it with your feet while sitting down, legs stretched out in front.
2. Grip the handles with your palms facing each other, arms fully extended like you're ready to reel in a big one.
3. Pull the handles toward your torso, squeezing your shoulder blades together like you’re trying to crack a walnut.
4. Gently extend your arms back to the start, keeping the band taut the whole time.
5. Repeat for 12-15 reps and let those back muscles do the talking.

Training focus:

• Hypertrophy: 4 sets of 12-15 reps, 2-1-2 tempo
• Tone: 3 sets of 15-20 reps, 1-0-1 tempo
• Endurance: 3 sets of 20 reps, 2-0-2 tempo
• Strength: 4 sets of 8-10 reps, 3-0-1 tempo
• Power: 3 sets of 6-8 reps, 1-0-1 tempo (explosive movement)

13 - Back fly

Ready to give your rear delts and upper back a proper workout? The back fly with a resistance band is just what the doctor ordered. This exercise is spot-on for improving posture and shoulder stability—two things that’ll make you feel as strong as an ox.

Want to crank up the intensity? Just add some tension to that band or slow down the movement to really feel the burn. If you're just starting out, no worries—use a lighter band or trim the range of motion a bit.

How to do it:

1. Secure your band around a sturdy post, then step back until there’s tension in the band with your arms stretched out in front.
2. With your feet firmly planted, pull your hands backward. Keep your arms straight until they’re fully extended to the sides in a t-shape.
3. Focus on squeezing your shoulder blades together at the peak—like you’re trying to crack a walnut back there.
4. Slowly return to the starting position, controlling the movement on the way back.
5. Repeat for 12–15 reps, making each one count.

Training focus:

• Hypertrophy: 3 sets of 12-15 reps, 2-1-2 tempo
• Tone: 3 sets of 15-20 reps, 1-0-1 tempo
• Endurance: 3 sets of 20-25 reps, 2-0-2 tempo
• Strength: 4 sets of 8-10 reps, 3-0-1 tempo
• Power: 3 sets of 6-8 reps, 1-0-1 tempo (explosive movement)

14 - Good morning

Mate, the good morning is a ripper move for building up your lower back, hammies, and glutes. Key players in keeping your entire posterior chain rock solid.

If you’re up for a challenge, grab a thicker band or throw in a pause when you’re bent over. Need to ease into it? No worries—just use a thinner band or cut down the range of motion. You’ll still get the benefits of resistance band training without overdoing it.

How to do it:

1. Stand on the band and hold the handles with your hands clasped behind your neck.
2. With legs straight or slightly bent, hinge forward at the waist until your torso is parallel to the ground.
3. Engage your hamstrings and glutes as you slowly rise back to the starting position.
4. Keep your core tight throughout to protect that lower back of yours.
5. Knock out 10–12 reps and feel the burn.

Training focus:

• Hypertrophy: 4 sets of 12-15 reps, 2-1-2 tempo
• Tone: 3 sets of 15-20 reps, 1-0-1 tempo
• Endurance: 3 sets of 20 reps, 2-0-2 tempo
• Strength: 4 sets of 8-10 reps, 3-0-1 tempo
• Power: 3 sets of 6-8 reps, 1-0-1 tempo (explosive movement)

15 - Tricep extension

Ready to give those arms a bloody awesome workout? The resistance band tricep extension is just what you need to target that long head of the tricep. This exercise isn’t just about bulking up your arms; it’s about building real strength and endurance. While keeping your core solid as a rock.

If you’re feeling like you’re up for a challenge, grab a thicker band. Or extend your arm overhead to really stretch that range of motion. If you’re after something a bit more cruisy, opt for a lighter band or take a seat.

How to perform:

1. Plant your feet shoulder-width apart and engage your core like you’re bracing for the outback wind. Hold the band behind your back, ready for action.
2. Keep one hand steady at hip level, while the other is positioned at neck height, gripping the band’s end.
3. Push your arm straight up towards the sky, picturing your tricep doing all the heavy lifting as your elbow straightens.
4. Make sure that non-moving hand stays rock-steady – it’s all about isolating that working tricep.
5. Ease your arm back down slowly, keeping control to avoid any surprise snaps from the band.

Training goals:

• Hypertrophy: 3-4 sets of 8-12 reps with a 2:2 tempo.
• Tone: 2-3 sets of 12-15 reps with a 1:2 tempo.
• Endurance: 3 sets of 15-20 reps with a 1:1 tempo.
• Strength: 4-5 sets of 6-8 reps with a 3:2 tempo.
• Power: 3-4 sets of 6 reps with a 1:3 tempo, focusing on explosive extensions.

16 - Leg extension

Leg extensions with a resistance band are a ripper way to zero in on those quads. Building strength and giving your knees the stability they need. This exercise will carve out some serious lower body definition, or amp up your athletic game.

Want to crank up the challenge? Step further away from the anchor to up the band tension. If you’re easing into it, bring things down a notch by reducing the tension or try sitting on a higher surface.

How to perform:

1. Secure a loop band low on a sturdy support, like an incline bench, and wrap the other end around your ankle.
2. While seated, scoot back from the anchor until you feel that band pulling, and set your feet hip-width apart.
3. Shift your weight onto your left foot, lifting your right leg slightly off the ground.
4. Extend your knee, straightening your leg out in front of you—imagine those quads firing up.
5. Slowly bring your leg back to the start, keeping the band’s tension in check as you lower.

Training goals:

• Hypertrophy: 3-4 sets of 8-12 reps with a 2:2 tempo.
• Tone: 2-3 sets of 12-15 reps with a 1:2 tempo.
• Endurance: 3 sets of 15-20 reps with a 1:1 tempo.
• Strength: 4-5 sets of 6-8 reps with a 3:2 tempo.
• Power: 3-4 sets of 6 reps with a 1:3 tempo, focusing on explosive extensions.

17 - Prone (lying) leg curl

The prone leg curl is a bloody awesome way to give your hamstrings the workout they deserve, mate. It’s all about building strength and flexibility in your posterior chain. Which is crucial stuff if you want to stay injury-free and perform at your peak.

Whether you’re hitting the footy field or just want to move better, this exercise is a ripper. To dial it up, crank up the resistance or hold that top contraction a bit longer. If you’re just getting started, ease into it with a lighter band or a shorter range of motion. It’s all good—strong is strong, no matter where you start.

How to perform:

1. Lie face down with the resistance band secured behind you at a low point, and loop the other end around your ankles.
2. Engage your core and glutes, then start curling your legs towards your glutes, really squeezing those hamstrings at the top.
3. Picture those muscle fibers firing up as you lift, keeping the movement smooth and under control—no rush, just focus.
4. Slowly lower your legs back down, keeping tension in the band to make sure your hamstrings are working the whole time.
5. Repeat, staying locked in on that mind-muscle connection with every rep. That’s where the magic happens.

Training goals:

• Hypertrophy: 3-4 sets of 8-12 reps, tempo 2:2
• Tone: 2-3 sets of 12-15 reps, tempo 1:2
• Endurance: 3 sets of 15-20 reps, tempo 1:1
• Strength: 4-5 sets of 6-8 reps, tempo 3:2
• Power: 3-4 sets of 6 reps, tempo 1:3 with explosive curls

18 - Resistance band deadlift

The resistance band deadlift is a bloody awesome move for building serious strength in your posterior chain. Think hamstrings, glutes, and lower back. This exercise does wonders for your posture and stability, too, especially when you keep that back straight and core locked in tight.

If you’re up for a challenge, grab a thicker band or pause at the bottom for an extra burn. Starting out? No worries, mate—just use a lighter band or cut down the range of motion until you get the hang of it.

How to perform:

1. Loop the band around and stand on it with your feet hip-width apart.
2. Grab the other end with both hands, knees slightly bent, and lower your chest until it’s almost parallel to the floor.
3. Keep that back straight and your abs engaged—you should feel a nice stretch in your hamstrings.
4. Focus on your hamstrings and glutes as you pull your torso back up to standing, nice and controlled.
5. Lower back down slowly, keeping your core tight and back straight throughout the movement.

Training goals:

• Hypertrophy: 3-4 sets of 8-12 reps with a 2:2 tempo.
• Tone: 2-3 sets of 12-15 reps with a 1:2 tempo.
• Endurance: 3 sets of 15-20 reps with a 1:1 tempo.
• Strength: 4-5 sets of 6-8 reps with a 3:2 tempo.
• Power: 3-4 sets of 6 reps with a 1:3 tempo, focusing on explosive lifts.

19 - Woodchopper

The woodchopper is a beauty of an exercise that hones in on your core, especially those obliques. While also giving your back, shoulders, and arms a solid workout. This move is all about building rotational strength and core stability—just what you need to stay strong in the bush and beyond.

Want to up the ante? Use a thicker band or go for a bigger twist. If you’re just starting out, no worries—grab a lighter band or keep the twist small.

How to perform:

1. Plant one foot in the middle of the band, gripping the handles with both hands.
2. Start with your hands down near your knees, your back leaning slightly forward.
3. With a slight bend in your knees, pull the handles across your body, twisting your torso as you go.
4. Keep those abs and obliques engaged as you twist, stopping just above your opposite shoulder.
5. Slowly return to the starting position—control is key, mate.

Training goals:

• Hypertrophy: 3-4 sets of 8-12 reps, tempo 2:2
• Tone: 2-3 sets of 12-15 reps, tempo 1:2
• Endurance: 3 sets of 15-20 reps, tempo 1:1
• Strength: 4-5 sets of 6-8 reps, tempo 3:2
• Power: 3-4 sets of 6 reps, tempo 1:3 (explosive twists)

20 - Lunge

The resistance band lunge is a damn good way to build up those lower body muscles. Hitting your quads, hamstrings, and glutes all in one go. It’s not just about the legs, though—this move gets your core working overtime to keep you steady.

If you’re new to lunges, no worries.start with a lighter band or grab onto something sturdy for balance. Ready for a challenge? Crank up the resistance or throw in a plyometric jump at the top to really get those legs firing.

How to perform:

1. Stand tall with one foot forward and one foot back, placing the band under your front foot—like you’re setting up camp in the outback.
2. Grip the band handles, bring your arms to a right angle, and hold your hands at shoulder height.
3. Lower yourself into a lunge, making sure your front knee stays in line with your toes. And your back knee hovers just above the ground—steady as she goes, mate.
4. Push through your front heel to rise back up, keeping your core tight as a drum.
5. Knock out all your reps on one leg before switching over to the other.

Training focus:

• Hypertrophy: 4 sets of 10-12 reps, slow tempo (2 seconds down, 2 seconds up)
• Tone: 3 sets of 15-20 reps, moderate tempo (2 seconds down, 1 second up)
• Endurance: 3 sets of 20+ reps, fast tempo (1 second down, 1 second up)
• Strength: 4 sets of 6-8 reps, slow tempo (3 seconds down, 1 second up)
• Power: 4 sets of 8-10 reps, explosive tempo (1 second down, jump at the top)

21 - Chest fly

Looking to carve out a broader chest and build muscle symmetry? The chest fly with a resistance band is your go-to move.

This exercise hones in on your pecs, while giving your shoulders and arms a decent workout, too. Whether you’re just starting out or already crushing it, you can tweak the resistance by adjusting your stance. Step closer to the anchor for an easier ride or back up to ramp up the challenge.

How to perform:

1. Fix the band behind you at shoulder height, wrapping it around something sturdy like a pole.
2. Take a staggered stance for balance, grab the handles, and extend your arms out to the sides with palms facing forward.
3. Keep a slight bend in your elbows as you slowly bring your hands together in front of your chest, giving those pecs a solid squeeze.
4. Gradually return to the starting position, making sure to control the movement and keep your chest open—strong is strong, mate.
5. Repeat for the desired number of reps, focusing on smooth, controlled motions.

Training focus:

• Hypertrophy: 4 sets of 8-12 reps, slow tempo (2 seconds in, 2 seconds out)
• Tone: 3 sets of 15-20 reps, moderate tempo (2 seconds in, 1 second out)
• Endurance: 3 sets of 20+ reps, fast tempo (1 second in, 1 second out)
• Strength: 4 sets of 6-8 reps, slow tempo (3 seconds in, 2 seconds out)
• Power: 3 sets of 8-10 reps, explosive tempo (1 second in, pause, 1 second out)

22 - Upper back pull-apart

Looking to beef up your upper back and shoulders while sorting out that posture? The upper back pull-apart is just the ticket, mate. This exercise hones in on your rear delts, traps, and rhomboids—key muscles for keeping your shoulders injury-free and your posture spot-on.

Ready to step it up? Grab a thicker band or choke up on the band by holding it closer. If you’re easing into it, no drama—use a lighter band or widen your grip.

How to perform:

1. Stand with feet shoulder-width apart, gripping the band with both hands, arms stretched out in front of you, palms down.
2. With a slight bend in your elbows, pull the band apart by moving your arms out to your sides, keeping them at shoulder height.
3. Focus on squeezing those shoulder blades together as you pull—keep your chest open and your core tight as a drum.
4. Slowly return to the starting position, staying in control of the band.
5. Repeat for the desired number of reps, keeping the movement smooth and steady.

Training focus:

• Hypertrophy: 4 sets of 10-12 reps, slow tempo (2 seconds out, 2 seconds in)
• Tone: 3 sets of 15-20 reps, moderate tempo (2 seconds out, 1 second in)
• Endurance: 3 sets of 20+ reps, fast tempo (1 second out, 1 second in)
• Strength: 4 sets of 6-8 reps, slow tempo (3 seconds out, 2 seconds in)
• Power: 3 sets of 8-10 reps, explosive tempo (1 second out, pause, 1 second in)

23 - Overhead shoulder press

Helps build solid shoulders, triceps, and upper chest. Whether you’re just starting out or you’re a more experienced athlete, this exercise is spot-on for all levels. Just tweak the band's tension to suit your strength. Start with a lighter band, and as you get stronger, crank up the resistance or throw in a pause at the top for that extra burn.

How to perform:

1. Plant your feet shoulder-width apart on the middle of the band, gripping the handles at shoulder height.
2. Press the band overhead until your arms are fully extended, keeping your core tight like you’re bracing for a storm down under.
3. Lower the band back down to shoulder height with control, no rush – it’s all about staying steady.
4. Keep your back straight and resist the urge to arch, mate – strong is strong, and form is everything.

Training goals:

• Hypertrophy: 4 sets of 8-12 reps, moderate tempo (2 seconds up, 2 seconds down)
• Tone: 3 sets of 15-20 reps, moderate tempo (2 seconds up, 1 second down)
• Endurance: 3 sets of 20+ reps, fast tempo (1 second up, 1 second down)
• Strength: 4 sets of 6-8 reps, slow tempo (3 seconds up, 1 second down)
• Power: 3 sets of 8-10 reps, explosive tempo (1 second up, pause, 1 second down)

24 - Overhead squats

The overhead squat with a resistance band is a full-body beauty that’ll get your core, shoulders, and legs all firing at once. It’s a top-notch move for boosting flexibility, balance, and overall strength.

If you’re just starting out, take it easy with a lighter band and focus on nailing that form. For the more seasoned crew, you can crank up the resistance or throw in a pause at the bottom to really feel the burn.

How to perform:

1. Stand with your feet shoulder-width apart, planting them firmly on the middle of the band. Hold the ends above your head with arms extended.
2. Sink into a squat, keeping the band overhead, your back straight, and core switched on.
3. Drive through your heels to stand back up, maintaining that band position overhead.
4. Make sure your knees track with your toes and keep your chest up like a proud kangaroo.

Training goals:

• Hypertrophy: 4 sets of 8-12 reps, slow tempo (2 seconds down, 2 seconds up)
• Tone: 3 sets of 15-20 reps, moderate tempo (2 seconds down, 1 second up)
• Endurance: 3 sets of 20+ reps, fast tempo (1 second down, 1 second up)
• Strength: 4 sets of 6-8 reps, slow tempo (3 seconds down, 1 second up)
• Power: 4 sets of 8-10 reps, explosive tempo (1 second down, pause, 1 second up)

25 - Anterior raises with band pull-apart

The anterior raises with band pull-apart is a bloody great combo to fire up those front delts and upper back. Giving your shoulders the stability and strength they need. With the constant tension from the resistance band, this exercise is a top choice for building shoulder endurance and power.

If you’re just starting out, grab a lighter band and take it easy. But if you’re looking to up the ante, increase the resistance or pump out more reps. It’s all about finding your groove and pushing past those limits.

How to perform:

1. Stand with your feet shoulder-width apart on the middle of the band, gripping the ends in each hand.
2. Lift your arms straight out in front of you to shoulder height, keeping them level with the ground.
3. Once you reach the top, pull the band apart by moving your hands outward, then slowly bring them back to the start.
4. Keep your shoulders down and back, making sure every movement is controlled and smooth.

Training focus:

• Hypertrophy: 4 sets of 8-12 reps, slow tempo (2 seconds up, 2 seconds down)
• Tone: 3 sets of 15-20 reps, moderate tempo (2 seconds up, 1 second down)
• Endurance: 3 sets of 20+ reps, fast tempo (1 second up, 1 second down)
• Strength: 4 sets of 6-8 reps, slow tempo (3 seconds up, 1 second down)
• Power: 3 sets of 8-10 reps, explosive tempo (1 second up, pause, 1 second down)

26 - Leg press

The leg press with a resistance band is a bloody great way to build up those quads, hamstrings, and glutes, all from the comfort of your chair. It’s spot-on for anyone looking to isolate the lower body. Especially if you’re working with limited mobility or just want to give those legs some focused attention.

Go with a lighter band if you’re a beginner. Feeling a bit more advanced? Crank up the resistance or add a pause at full extension for that extra burn.

How to perform:

1. Take a seat on a chair, keeping your back straight, and place one foot in the middle of the band.
2. Grab the ends of the band with your hands and bring your knee towards your chest.
3. Push your foot forward, extending your leg fully, then bring it back to the start nice and controlled.
4. Keep it smooth and steady, and don’t forget to switch legs after finishing your reps.

Training goals:

• Hypertrophy: 4 sets of 10-12 reps per leg, moderate tempo (2 seconds extend, 2 seconds return)
• Tone: 3 sets of 15-20 reps per leg, moderate tempo (2 seconds extend, 1 second return)
• Endurance: 3 sets of 20+ reps per leg, fast tempo (1 second extend, 1 second return)
• Strength: 4 sets of 6-8 reps per leg, slow tempo (3 seconds extend, 1 second return)
• Power: 3 sets of 8-10 reps per leg, explosive tempo (1 second extend, pause, 1 second return)

27 - Seated calf press

The seated calf press with a resistance band isolates those calf muscles and gives them the attention they deserve. It’s a ripper exercise for building definition and boosting endurance.

Since you’re seated, it’s a no-fuss addition to any lower body workout. If you're just starting out, stick with a lighter band. If you're feeling strong, crank up the resistance or add a cheeky pause at the top for an extra burn.

How to perform:

1. Sit tall on a chair, keeping your back straight, and place one foot in the middle of the band.
2. Hold the ends of the band in your hands, extend your leg, and point your toes towards the ceiling.
3. Push your toes forward towards the ground, then bring them back up to the starting position.
4. Squeeze those calves like you’re getting ready to trek through the bush—control is key!

Training focus:

• Hypertrophy: 4 sets of 10-12 reps per leg, slow tempo (2 seconds extend, 2 seconds flex)
• Tone: 3 sets of 15-20 reps per leg, moderate tempo (2 seconds extend, 1 second flex)
• Endurance: 3 sets of 20+ reps per leg, fast tempo (1 second extend, 1 second flex)
• Strength: 4 sets of 6-8 reps per leg, slow tempo (3 seconds extend, 1 second flex)
• Power: 3 sets of 8-10 reps per leg, explosive tempo (1 second extend, pause, 1 second flex)

28 - Plank row

The plank row is a bloody awesome way to fire up your core while strengthening your back muscles. This move does a double whammy, targeting your rhomboids, lats, and core, making it a top-notch full-body exercise. If you’re keen to up the ante, go for a thicker band or crank out a few extra reps. Drop to your knees instead of staying in a high plank if you’re just a beginner.

How to:

1. Loop a long resistance band around a low, fixed object—anything sturdy enough to handle the pull.
2. Get into a high plank position, feet slightly wider than shoulder-width, with your shoulders stacked over your wrists
3. Grab the band with your right hand, arm fully extended, and keep your core tight as a drum.
4. Pull the band toward your shoulder, feeling the tension in your back muscles—strong is strong, mate.
5. Slowly extend your arm back to the start, controlling every inch of the movement.
6. Switch sides and repeat on the left.

Training focus:

• Hypertrophy: 3 sets of 8-12 reps, 2-1-2 tempo
• Tone: 2 sets of 15-20 reps, 2-1-2 tempo
• Endurance: 3 sets of 20+ reps, 2-1-2 tempo
• Strength: 4 sets of 6-8 reps, 3-1-1 tempo
• Power: 3 sets of 5 reps, 1-0-1 tempo (explosive pulls)

29 - Kick-back

Kick-backs are a bloody awesome way to zero in on those glutes, helping you carve out a strong, sculpted lower body. Want to ramp it up? Add a pause at the top or crank up the band’s resistance. If you’re just starting out, no worries—lighten the resistance or ditch the band to focus on nailing that form first.

How to:

1. Start on all fours, with the resistance band looped around your right foot and held tight in your hands.
2. Engage your core and keep your back flat as you lift and extend your right leg straight behind you.
3. Push against the resistance, really feeling that squeeze in your glutes and hammies.
4. Slowly return your leg to the starting position, keeping the tension on throughout.
5. Repeat until your glutes are on fire, then switch to the other leg.

Training focus:

• Hypertrophy: 3 sets of 12-15 reps per leg with a 2-1-2 tempo.
• Tone: 2 sets of 20+ reps per leg with a 2-1-2 tempo.
• Endurance: 3 sets of 20+ reps per leg with a 2-1-2 tempo.
• Strength: 4 sets of 10-12 reps per leg with a 3-1-1 tempo.
• Power: 3 sets of 8 reps per leg with a 1-0-1 tempo, focusing on explosive kicks.

30 - Bicycle crunch

Bicycle crunches engage your entire core from the upper and lower abs right through to those tricky obliques. Building a strong core is key to keeping your whole body stable and moving well. Whether you’re smashing out a workout or just tackling life.

If you’re just getting started, it’s totally fine to begin without the resistance band. But if you're ready for it, add some extra tension with the band.

How to perform:

1. Lie flat on your back and loop a resistance band around your feet.
2. Engage your core and lift your shoulders and legs off the floor, with your hands lightly touching the sides of your head.
3. Straighten both legs out, keeping them slightly elevated off the ground.
4. Draw your left knee towards your chest while twisting your torso to bring your right elbow across to meet it.
5. Extend your left leg back out as you pull your right knee in, twisting your torso so your left elbow meets it.
6. Keep the band under tension by pushing your feet outward, maintaining core engagement and a flat back throughout the movement.

Training tips:

• Hypertrophy: 3 sets of 12-15 reps, steady tempo (2:2:2).
• Tone: 3 sets of 15-20 reps, controlled tempo (3:2:3).
• Endurance: 3 sets of 20-25 reps, faster tempo (2:1:2).
• Strength: 4 sets of 10-12 reps, slow tempo (4:2:4).
• Power: 3 sets of 8-10 reps, explosive tempo (1:0:1).

31 - Plank to bear crawl

Alright, mate, let's dive into the plank to bear crawl. It’ll have your whole body working hard, from your core to your legs and arms. This move is perfect for anyone looking to boost their balance, stability, and overall strength.

If you're just starting out, no worries – give the bear crawl a crack without a resistance band. But if you're feeling strong and ready for a challenge, crank up the band’s tension and get stuck in.

How to perform:

1. Start in a plank position with a resistance band looped around your legs, just below the knees. Keep your core tight and your shoulders right over your wrists.
2. Push your legs outward against the resistance of the band, making sure everything's stable and solid – you're in control.
3. Slowly bend one knee forward, bringing your shin parallel to the floor. Do the same with the other leg, moving into the bear crawl stance.
4. Now, here's where it gets interesting – move forward by stepping with the opposite arm and leg at the same time. Keep that core tight and your hips steady – you're the boss here.
5. Take four steady steps forward, then reverse the movement to get back to the plank position. Hold there for a moment, then repeat.

Training tips:

• Hypertrophy: 4 sets of 10-12 reps, with a slow tempo (3:1:3).
• Tone: 3 sets of 12-15 reps, keep it controlled (2:2:2).
• Endurance: 3 sets of 15-20 reps, moderate tempo (2:1:2).
• Strength: 4 sets of 8-10 reps, slow it right down (4:2:4).
• Power: 3 sets of 6-8 reps, explosive tempo (1:0:1).

32 - Bent-over rear delt fly

The bent-over rear delt fly is a cracker of an exercise for anyone keen to build strong, balanced shoulders. It zeroes in on the rear deltoids and shoulders, giving you a solid base for all those push and pull movements. If you’re just starting out, go easy on the band tension—no need to go full throttle just yet. But if you’re a more experienced athlete, crank up the resistance and feel the burn.

How to perform:

1. Stand with your feet planted firmly over the middle of the resistance band.
2. Cross the band at knee level and grab the handles with your palms facing each other.
3. Bend forward from your waist, keeping your back straight and your core switched on.
4. Raise your arms out to your sides, bringing the band up to shoulder level.
5. Lower back down with control—no rush, just steady as she goes.

Training examples:

• Hypertrophy: 3 sets of 10-12 reps, moderate tempo (3:2:2)
• Tone: 3 sets of 12-15 reps, controlled tempo (2:2:3)
• Endurance: 3 sets of 15-20 reps, faster tempo (2:1:2)
• Strength: 4 sets of 8-10 reps, slow tempo (4:2:4)
• Power: 3 sets of 6-8 reps, explosive tempo (1:0:1)

33 - Bent-over row

You can easily build a strong back, shoulders, and biceps with resistance rubber band exercises like the bent-over row. Whether you're just getting started or you've been at it for a while, this exercise fits the bill – just pick a band that matches your strength. Beginners can ease in with a lighter band, while seasoned legends can amp up the intensity with heavier resistance.

How to perform:

1. Stand with both feet planted firmly on the resistance band, about shoulder-width apart.
2. Bend forward at the waist, with a slight bend in the knees, keeping your back flat as a tack.
3. Cross the handles to form an "x" with the band.
4. Pull both handles up towards your armpits, making sure your elbows are pointing straight back – that’s where the magic happens.
5. Give those shoulder blades a good squeeze at the top, then slowly lower the handles back down with control.

Training examples:

• Hypertrophy: 4 sets of 8-10 reps, moderate tempo (3:1:3)
• Tone: 3 sets of 12-15 reps, controlled tempo (2:2:2)
• Endurance: 3 sets of 15-20 reps, faster tempo (2:1:2)
• Strength: 4 sets of 6-8 reps, slow tempo (4:2:4)
• Power: 3 sets of 6-8 reps, explosive tempo (1:0:1)

34 - Clamshells

Clamshells with a resistance band are a cracking way to fire up those glutes and hip abductors. Key muscles for keeping your hips stable and building up that lower body strength. Whether you’re aiming to boost your glute power or want to move better on the field, this exercise fits the bill.

If you’re just getting started, start with a lighter band. And if you’re after more of a challenge, reach for one with higher resistance.

How to perform:

1. Lie on your side with your knees slightly bent, stacking one leg on top of the other.
2. Loop a resistance band around your thighs, just above your knees.
3. Keeping your feet together, lift your top knee up and out, opening your legs like a clamshell.
4. Hold for a second at the top, feeling that sweet glute contraction.
5. Slowly lower your knee back to the start, keeping control all the way.
6. Switch sides after you’ve smashed out the set.

Training examples:

• Hypertrophy: 3 sets of 12-15 reps per side, moderate tempo (2:2:2)
• Tone: 3 sets of 15-20 reps per side, controlled tempo (3:2:3)
• Endurance: 3 sets of 20-25 reps per side, faster tempo (2:1:2)
• Strength: 4 sets of 10-12 reps per side, slow tempo (4:2:4)
• Power: 3 sets of 8-10 reps per side, explosive tempo (1:0:1)

35 - Resistance band lateral raise

The resistance band lateral raise is a bloody awesome move for hitting those side delts and building broader shoulders. It’s a simple exercise that packs a punch, helping you carve out that strong, athletic look. You’ll be stoked with how this one works your shoulders. It’s perfect whether you’re just getting started or looking to level up.

How to perform:

1. Stand tall with the band under one foot, gripping the other end with your hand.
2. Keep your core tight and a slight bend in your elbow—no need to lock it out.
3. Raise your arm out to the side, palm facing down, until you reach shoulder height.
4. Pause for a beat at the top, really feeling it in your side delts.
5. Lower your arm slowly back down with control.

Progression & regression:

• Progression: grab a thicker band or go for both arms at once if you’re feeling strong as strong.
• Regression: opt for a lighter band or use a bit of momentum if you’re just getting the hang of it.

36 - Kneeling crunch

The kneeling crunch with a resistance band is a bloody effective way to dial up the intensity on your core resistance band workouts. Helping you carve out strong, defined abs by anchoring the band up high. You can zero in on your abs while keeping the movement slow and controlled for maximum impact.

How to:

1. Attach the band to a high anchor—think the top of a door or something sturdy overhead—and kneel facing away from it.
2. Grab each side of the band, pulling it over your shoulders with your elbows bent, like you’re gearing up for a big lift.
3. Engage your core as you crunch down towards your hips, feeling every bit of that squeeze in your abs.
4. Slowly ease back to the starting position, visualizing your abs stretching out, but don’t let up on that tension.
5. Knock out 10-12 reps, keeping it steady and deliberate, mate.

Progression & regression:

• Progression: crank up the tension on the band, or add a twist at the bottom of the crunch.
• Regression: use a lighter band. Or ease back on the range of motion if you’re just getting started.

37 - Anti-rotation band walkout

Looking to fire up that core and build some serious anti-rotational strength? The anti-rotation band walkout is a bloody awesome way to challenge your balance and engage your entire core. This one’s all about resisting the pull, so if you’re after a move that’s as tough as it is effective, this one fits the bill.

How to:

1. Anchor a loop or tube band just below chest height on a sturdy support—something that won’t budge, or you’re in for a real bummer.
2. Stand facing away from the anchor, holding the band with both hands stretched out in front of your chest.
3. Create tension on the band, squat slightly, and feel that core kick into gear as you get ready to move.
4. Step to the side, keeping the tension on the band until you can’t go any further. It’s like a walkabout for your abs.
5. Focus on resisting the band’s pull as you slowly return to the starting position—steady as she goes, mate.
6. Repeat for 6–8 reps on each side, making sure your movements are slow and controlled.

Progression & regression:

• Progression: step up your game with a thicker band or increase the distance of your walkout.
• Regression: no worries if it’s a bit tough—use a lighter band or shorten the distance of your walkout.

38 - Reverse crunch

If you’re looking to fire up those lower abs, the reverse crunch is your go-to move. This exercise is a ripper for building core strength and stability. By anchoring the band down low, you can crank up the resistance and really make those lower abs work overtime.

How to:

1. Secure the band to a low anchor point, then lie flat on your back with the band in hand.
2. Raise your legs so your knees are bent at 90 degrees, gripping the band firmly.
3. Engage your lower abs, imagining the squeeze as you pull your knees toward your chest.
4. Slowly lower your legs back to the starting position, keeping your core tight and the tension on.
5. Knock out 8–10 reps, focusing on slow, controlled movements.

39 - Banded crab walk with jump

Ready to give your glutes, quads, and core a real workout? The banded crab walk with jump is the perfect move to get you there. It’s a cracker of an exercise that mixes lateral movement with explosive jumps. Pushing your strength, coordination, and balance to new heights.

Whether you're new to this or a more experienced athlete, this move will have you feeling stronger and more in control with every step.

How to:

1. Start off in a squat position, with a resistance band around your thighs and your feet shoulder-width apart.
2. Staying low in that squat, take a step to the side
3. Then immediately launch into a jump squat, using your arms to help with momentum.
4. Land softly and drop back into the squat, then take another step in the same direction.
5. Keep your movements smooth and controlled, feeling that band work your glutes as you push against it.
6. Keep at it for 30 seconds, alternating steps and jumps, and find a steady rhythm that works for you.

Progression & regression:

• Progression: ready to up the ante? Swap out for a thicker resistance band or increase the speed and height of your jumps.
• Regression: not quite there yet? No worries, mate. Focus on just the crab walk without the jump, or use a lighter band to ease off the resistance.

40 - Banded in-and-out jump squat

Alright, mate, let’s amp up your lower body power and endurance with the banded in-and-out jump squat. This move is a bloody awesome way to fire up your quads, hamstrings, and glutes, giving your workout that extra kick. With a resistance band wrapped around your thighs, you'll be turning your legs into powerful springs, ready to launch you into each explosive jump.

How to:

1. Start by slipping the resistance band around your thighs, then stand with your feet hip-width apart.
2. Drop into a squat, feeling that sweet tension in your thighs
3. Then explode into a low jump, landing with your feet wide. Think shoulder-width apart or a bit more.
4. As soon as you land, drop back into another squat and jump again, bringing your feet back to hip-width apart.
5. Picture your legs as strong springs, driving you upwards with each jump while keeping your core tight and engaged.
6. Keep this in-and-out pattern going for 30 seconds, focusing on quick, explosive movements. You’ll be stoked with how this ramps up your strength.

Progression & regression:

• Progression: ready for a challenge? Swap in a thicker band for extra resistance or aim for higher jumps.
• Regression: if you’re just starting out, ditch the band or skip the jump, stepping in and out instead.

41 - Fast feet

Fast feet is a ripper of an exercise for firing up your quads, calves, and glutes while also getting your heart racing. With a resistance band wrapped around your thighs, you’ll stay low in a squat position and get those feet moving quick-smart. This move is all about agility and endurance. So it’ll have you feeling strong and ready for anything, from the outback to the Sydney streets.

How to:

1. Start by slipping the resistance band around your thighs, then drop into a low squat with your feet shoulder-width apart.
2. Lift each foot off the ground one at a time, moving fast and keeping a steady rhythm while staying low in your squat.
3. Feel the burn as your legs work against the band’s tension, staying light on the balls of your feet.
4. Keep the pace up, focus on tightening your core, and make sure your back stays straight while you move.
5. Push through for 30 seconds, keeping those feet quick and your form solid.

Progression & regression:

• Progression: crank up the speed or add a little hop to each step if you’re after more of a challenge.
• Regression: slow it down or cut the time to 15 seconds. Focus on nailing your form before you pick up the pace.

42 - Kickstand single-leg romanian deadlift

The kickstand single-leg romanian deadlift is a ripper for beginners who are just getting their footing with deadlifts. It’s a beauty of an exercise that focuses on balance and stability. It gives a specific spotlight on your hamstrings, glutes, and lower back. It’s like a full-body workout with a bit of extra support, thanks to the trusty resistance band.

How to:

1. Stand with your feet in a staggered stance—right foot flat on the ground, left foot set back on the ball of your foot.
2. Loop the resistance band around your right foot and grab the other end with your left hand.
3. Keep your back straight and hinge forward at the hips, pushing them back while you feel that good stretch in your hamstrings.
4. Picture your glutes and hammies doing the heavy lifting as you lower, keeping tension on the band the whole time.
5. Drive through your right heel to return to the starting position, keeping the band taut throughout the movement.
6. Give it a solid 45 seconds on one side before switching to the other.

Progression & regression:

• Progression: bump up the resistance or chuck a dumbbell in your free hand.
• Regression: use a bit of momentum or swap in a lighter band to keep your balance in check.

43 - Hip abduction

Mate, if you’re looking to build some bloody strong outer thighs and hips, the hip abduction exercise is where it’s at. This movement is a winner for stabilizing your hips and boosting lower body strength and mobility. A must for anyone wanting to move like a true legend.

How to:

1. Stand with your feet hip-width apart and wrap the resistance band around your thighs, ready to tackle this move.
2. Drop into a half-squat, leaning in just a tad to keep your balance, but keep that back straight – no slouching, mate!
3. Push your right knee outward against the band, feeling that sweet tension in your outer thigh.
4. Picture those outer thigh muscles firing up as you press, with your core engaged and your feet grounded like you’re in the outback.
5. Bring your knee back to the start and repeat the move with your left knee – that’s one rep down.
6. Keep alternating until you’ve hit your target number of reps.

Progression & regression:

• Progression: ready to up the ante? Use a thicker band or drop into a deeper squat to really feel the burn.
• Regression: if you’re just starting out, no worries – stand upright or switch to a lighter band to ease off the resistance.

44 - Side bend

The side bend is a no-fuss, effective way to strengthen those obliques and lock in that lateral core stability. Chuck in a resistance band, and you’ve got yourself a solid addition to your core workout.

How to:

1. Grab the resistance band with both hands, arms stretched out above your head.
2. Give the band a bit of a stretch as you lean your upper body to one side, keeping those arms nice and straight.
3. Picture the stretch along your opposite side as you engage those obliques.
4. Bring yourself back to the starting position with control, then bend to the other side to knock out one full rep.
5. Keep alternating sides for the desired number of reps, making sure there’s always tension in the band.

Progression & regression:

• Progression: level up by using a thicker band or pumping out more reps.
• Regression: go easy with a lighter band or use a bit of momentum to keep your form spot on.

45 - Leg abduction

Leg abductions fire up your hip abductors and glutes. Giving you that solid hip stability and mobility we all need. Whether you’re bouncing back from an injury or just keen to boost your lower body mobility, this move has got you covered.

If you’re ready to level up, grab a stronger band. If you’re easing into it, no dramas—ditch the band and focus on form first.

How to:

1. Loop a small resistance band just above your knees and stand sideways, using your right hand against a wall for balance.
2. Keep your core engaged and your head held high as you slowly drive your left leg out to the side, stretching that band as far as it’ll go.
3. Pause at the top for 1-2 seconds, really squeezing those glutes and hip abductors—feel that burn!
4. Slowly bring your leg back to the start, keeping tension in the band the whole time, then switch sides. Easy as.

Training goals:

• Hypertrophy: 4 sets of 12-15 reps per side, controlled tempo
• Tone: 3 sets of 15-20 reps per side, moderate pace
• Endurance: 3 sets of 20-25 reps per side, steady rhythm
• Strength: 4 sets of 10-12 reps per side, strong, controlled movement
• Power: 3 sets of 8-10 reps per side, quick and explosive

46 - Russian twist

The russian twist is a bloody effective way to fire up your core. It targets those obliques and abs to build rotational strength and stability.

This one’s a ripper for carving out a toned, strong midsection. Want to up the ante? Lean back a bit further or grab a thicker band. If you’re just starting out, no worries—sit a bit more upright or use a lighter band until you’ve got the hang of it.

How to perform:

1. Sit down on the floor with your legs extended, wrapping the resistance band around the bottom of your feet.
2. Hold the ends of the band in your hands, bend your knees slightly, and lean back to about a 45-degree angle.
3. Rotate your torso to the right, pulling the band across your body with your left hand while your right hand moves toward your right hip.
4. Keep your obliques engaged and your back neutral as you twist—no slouching, mate.
5. Return to the center, then twist to the left—that’s one rep done.
6. Knock out 10–12 reps on each side, keeping it controlled and smooth.

Training goals:

• Hypertrophy: 4 sets of 12-15 reps per side, with a slow, controlled twist.
• Tone: 3 sets of 15-20 reps per side with a steady pace.
• Endurance: 3 sets of 20-25 reps per side, maintaining a continuous rhythm.
• Strength: 4 sets of 10-12 reps per side, focusing on deep, controlled twists.
• Power: 3 sets of 8-10 reps per side, emphasizing fast, explosive movements.

47 - Seated rear flye

The seated rear flye is a ripper move for targeting the rear delts, upper back, and traps. It’s a top-notch exercise for improving posture and keeping those shoulders rock solid.

If you’re up for a challenge, go with a thicker band or hold that contraction a bit longer. Want to take it easy? No worries—use a lighter band or keep the range of motion smaller.

How to:

1. Sit with your legs stretched out in front of you, looping the resistance band around your feet.
2. Grab the handles with a slight bend in your elbows, arms extended straight ahead.
3. Pull the handles back and out, moving your arms directly to the sides until your upper arms are parallel to the ground.
4. Pause at the top, giving your shoulder blades a good squeeze, then ease back to the starting position, keeping it smooth and controlled.
5. Focus on those rear delts, making sure every move is spot on.

Training goals:

• Hypertrophy: 4 sets of 10-12 reps with a 2-second hold at the top.
• Tone: 3 sets of 12-15 reps with a moderate tempo.
• Endurance: 3 sets of 15-20 reps with steady pacing.
• Strength: 4 sets of 8-10 reps, focusing on strong, controlled pulls.
• Power: 3 sets of 6-8 reps, going for quick, explosive movements.

48 - Band dislocate

The band dislocate is an awesome way to boost shoulder mobility and shake off the effects of too much sitting. (and pesky forward-rounded posture)

If you’re up for a challenge, grab a tighter band or pump out more reps. Just starting out? No worries, mate—loosen up the band or use a bit of momentum to fit the bill.

How to:

1. Stand tall with the resistance band in hand, keeping your grip shoulder-width apart, palms facing you, and arms in front of your thighs
2. Brace your core by pulling your bellybutton in, creating solid tension in your midsection.
3. Raise your arms overhead, then move them back and down. Letting the band pass behind your body until it’s near your lower back or glutes.
4. As you lower the band, pull it apart just enough to keep that tension, staying in control throughout the move.
5. Return to the starting position, keeping your arms locked in place the whole way through.

Training goals:

• Hypertrophy: 4 sets of 12-15 reps with controlled movements
• Tone: 3 sets of 15-20 reps with steady pacing
• Endurance: 3 sets of 20-25 reps with continuous movement
• Strength: 4 sets of 10-12 reps, focusing on strong contractions
• Power: 3 sets of 8-10 reps, emphasizing quick, explosive movements

49 - Overhead press

The overhead triceps extension is your ticket to strong, defined triceps, keeping those arms balanced and ready for anything. This move is a must if you’re keen to prevent muscle imbalances and get those tris looking bloody awesome. To up the ante, grab a thicker band or go one arm at a time. For the beginners, use a thinner/lighter band.

How to:

1. Stand with your feet close together, positioning yourself in the middle of the resistance band.
2. Bring your hands behind your head, gripping each end of the band with elbows tucked close to your ears, palms facing inward.
3. Extend your arms directly overhead by straightening your elbows, keeping your upper arms steady and your core engaged.
4. Focus on isolating the triceps, making sure those elbows don’t flare out.
5. Hold the fully extended position for a few seconds, then slowly lower back to the start.
6. Aim for 15-20 reps, keeping your triceps fully engaged throughout.

Training goals:

• Hypertrophy: 4 sets of 10-12 reps with a 2-second hold at the peak.
• Tone: 3 sets of 12-15 reps with a steady, controlled pace.
• Endurance: 3 sets of 15-20 reps with a continuous, moderate tempo.
• Strength: 4 sets of 8-10 reps, focusing on strong, controlled extensions.
• Power: 3 sets of 6-8 reps, emphasizing quick, explosive movements.

50 - Overhead triceps extension

The overhead triceps extension is your ticket to strong, defined triceps, keeping those arms balanced and ready for anything. This move is a must if you’re keen to prevent muscle imbalances and get those tris looking bloody awesome. To up the ante, grab a thicker band or go one arm at a time. If you’re a beginner, lighten the load or ease up on the range of motion.

How to:

1. Stand with your feet close together, positioning yourself in the middle of the resistance band.
2. Bring your hands behind your head, gripping each end of the band with elbows tucked close to your ears, palms facing inward.
3. Extend your arms directly overhead by straightening your elbows, keeping your upper arms steady and your core engaged.
4. Focus on isolating the triceps, making sure those elbows don’t flare out.
5. Hold the fully extended position for a few seconds, then slowly lower back to the start.
6. Aim for 15-20 reps, keeping your triceps fully engaged throughout.

Training goals:

• Hypertrophy: 4 sets of 10-12 reps with a 2-second hold at the peak.
• Tone: 3 sets of 12-15 reps with a steady, controlled pace.
• Endurance: 3 sets of 15-20 reps with a continuous, moderate tempo.
• Strength: 4 sets of 8-10 reps, focusing on strong, controlled extensions.
• Power: 3 sets of 6-8 reps, emphasizing quick, explosive movements.

51 - Banded lateral step-out squat

The banded lateral step-out squat is a cracking variation of the classic squat. It not only builds up your lower body but also gets your back and core in on the action. With the resistance band adding that extra bit of tension, you’ll feel your glutes, hamstrings, quads, and hip adductors working overtime. It’s a solid move that’ll help you get stronger from the ground up.

How to:

1. Pop a small resistance band just below your knees and stand with your feet shoulder-width apart. Make sure the band is tight – no slackers here!
2. Keep your knees soft and take a big step out to the right with your right leg.
3. Sink down into a squat by pushing your hips back and bending your knees, keeping your chest up and eyes ahead – you're in control.
4. Lower yourself until your thighs are parallel to the ground, feeling that good burn in your glutes and quads.
5. Hold for a second, then push through your heels to bring yourself back up.
6. Step your left leg in to meet your right, then repeat the move on the other side.

Training tips:

• Hypertrophy: 3 sets of 8-12 reps, slow tempo (3:1:3).
• Tone: 2-3 sets of 15-20 reps, moderate tempo (2:1:2).
• Endurance: 3 sets of 20+ reps, quick tempo (1:1:1).
• Strength: 4 sets of 6-8 reps, controlled tempo (4:2:1).
• Power: 3 sets of 5 reps, explosive tempo (x:1).

52 - Side plank high pull

The side plank high pull is one hell of a move for building a rock-solid core while giving your shoulders and upper back a good workout too. By throwing a resistance band into the mix, you’ll have your delts, rhomboids, traps, and obliques working overtime. Making this exercise a great choice for full-body strength.

If you’re feeling up for it, go for a thicker band or chuck in a dumbbell. Drop to your knees for the side plank and work your way up if it’s otherwise too hard.

How to:

1. Loop a small resistance band around both ankles and stand with your feet shoulder-width apart. Make sure there’s some tension in the band.
2. Sink into a half squat with your knees slightly bent, chest up, and core switched on.
3. Step one foot out to the side until the band stretches tight, hold for a second, then bring the other foot over to meet it.
4. Get down on the floor, set up in a plank with the band looped around your right thumb.
5. Grab the band with your left hand, then rotate into a side plank as you pull the band upward, feeling that burn in your core and shoulders.
6. Keep your hips level and your core tight as you go. Repeat the whole thing on the other side.

Training tips:

• Hypertrophy: 3 sets of 8-10 reps per side, slow tempo (3-1-3)
• Tone: 2-3 sets of 12-15 reps per side, moderate tempo (2-1-2)
• Endurance: 3 sets of 15-20 reps per side, quick tempo (1-1-1)
• Strength: 4 sets of 6-8 reps per side, controlled tempo (4-2-1)
• Power: 3 sets of 5 reps per side, explosive tempo (x-1-x)

53 - Lat pulldown

The lat pulldown is the move to add to your toolkit if you’re aiming to carve out that v-taper,. This exercise resistance bands target your lats, helping you develop a back that’ll turn heads at the beach. You can easily adjust the resistance by switching bands or tweaking the reps.

How to:

1. Anchor the band overhead to a horizontal bar or even a sturdy tree limb
2. Kneel facing the anchor point with the band in front of you, arms extended overhead.
3. Grab each end of the band with your hands slightly wider than shoulder-width apart.
4. Bend your elbows and pull the band down towards the ground, squeezing those back muscles as your hands come down to your shoulders.
5. Slowly release your hands back to the start, keeping tension in the band the whole way – no snapping, mate.
6. Knock out 10-12 reps, focusing on the squeeze in your lats with each pull.

Bands resistance training options:

• Hypertrophy: 3 sets of 8-10 reps, slow tempo (3-1-3)
• Tone: 2-3 sets of 12-15 reps, moderate tempo (2-1-2)
• Endurance: 3 sets of 15-20 reps, quick tempo (1-1-1)
• Strength: 4 sets of 6-8 reps, controlled tempo (4-2-1)
• Power: 3 sets of 5 reps, explosive tempo (x-1-x)

54 - Bench press with band

The bench press with a resistance band is a bloody brilliant way to work your chest, shoulders, and triceps—no heavy free weights needed.

This exercise is a top pick for anyone looking to build strength without loading up the bar. Ready to ramp it up? Increase the band tension.

Use a lighter band or try it on the floor if it’s too hard. Wherever you’re at, this exercise fits the bill.

How to:

1. Anchor a tube band to the bench legs, then lie faceup on the bench, ready to go.
2. Grip a handle in each hand and bring your hands to shoulder height, with your thumbs touching the front of your shoulders.
3. Push your arms straight up over your chest, bringing your hands together at the top—feel that squeeze in your chest.
4. Lower back down to the starting position, keeping every move controlled and steady.
5. Knock out 10–12 reps, really focusing on that chest contraction with each press.

Training options:

• Hypertrophy: 3 sets of 8-12 reps, slow tempo (3-1-3)
• Tone: 2-3 sets of 12-15 reps, moderate tempo (2-1-2)
• Endurance: 3 sets of 15-20 reps, quick tempo (1-1-1)
• Strength: 4 sets of 6-8 reps, controlled tempo (4-2-1)
• Power: 3 sets of 5 reps, explosive tempo (x-1-x)

55 - Banded face pull

Banded face pulls build rock-solid shoulder and scapular stability while strengthening the upper back.

This exercise is a top addition to any workout circuit. It helps to improve your posture and keep injuries at bay.

Ready to step it up? Grab a thicker band or crank out more reps. Need to dial it back? no worries—use a lighter band or take a seat to ease into it.

How to perform:

1. Anchor your resistance band at head height, and either stand, sit, or take a split stance—whatever fits the bill for you.
2. Hold the band with your hands about 10 cm apart, palms facing down, and step back until there’s good tension in the band.
3. Imagine you’re holding a bank note between your shoulder blades. Squeeze them together as you pull the band towards your eyes, keeping your hands apart.
4. Keep your chest proud throughout the movement, then slowly return to the starting position, nice and controlled.
5. Knock out 15 reps, focusing on that strong contraction in your upper back and shoulders.

Training options:

• Hypertrophy: 3 sets of 10-15 reps, slow tempo (3-1-3)
• Tone: 2-3 sets of 15-20 reps, moderate tempo (2-1-2)
• Endurance: 3 sets of 20+ reps, quick tempo (1-1-1)
• Strength: 4 sets of 8-12 reps, controlled tempo (4-2-1)
• Power: 3 sets of 5-7 reps, explosive tempo (x-1-x)

56 - Bow and arrow

The bow and arrow exercise is a bloody great way to work your shoulders, upper back, and core. It’s all about boosting shoulder mobility and stability while giving those obliques a solid workout. If you’re looking to up the ante, crank up the band tension or add a few extra reps. If you’re just starting out, no dramas—go with a lighter band.

How to:

1. Stand with your feet hip-width apart, holding the resistance band in front of your chest at shoulder height, arms extended.
2. Keep your hands shoulder-width apart, palms facing down, with a bit of tension in the band.
3. With your right arm extended, pull your left elbow straight back like you’re drawing a bow, squeezing that left shoulder blade tight.
4. Hold for a beat, then slowly bring your left arm back to the starting position.
5. Knock out 10-12 reps, then switch sides, making sure to focus on those shoulder and upper back muscles.

Training options:

• Hypertrophy: 3 sets of 8-12 reps per side, slow tempo (3-1-3)
• Tone: 2-3 sets of 12-15 reps per side, moderate tempo (2-1-2)
• Endurance: 3 sets of 15-20 reps per side, quick tempo (1-1-1)
• Strength: 4 sets of 6-8 reps per side, controlled tempo (4-2-1)
• Power: 3 sets of 5-7 reps per side, explosive tempo (x-1-x)

57 - Front raise with rear delt fly

If you’re keen on building well-rounded shoulder strength, the front raise with rear delt fly is a ripper of a combo. This move works both your anterior and posterior delts while giving your upper back a solid workout.

It’s perfect for boosting shoulder stability and ensuring balanced strength. Want to up the ante? Grab a thicker band or add more reps. As a beginner you want to break it down and do the moves separately.

How to:

1. Stand with both feet planted on the bottom half of the resistance band, positioning it under the arches
2. Grab the upper half of the band with your hands shoulder-width apart, palms facing your thighs, ready for action.
3. With your arms straight, lift the band to shoulder height, feeling that satisfying tension in your shoulders.
4. From here, pull your elbows back into a rear delt fly. Squeezing your shoulder blades together like you’re trying to crush a can between them.
5. Pause briefly, then release and lower your hands back to your thighs. Repeat for 12-16 reps, focusing on smooth, controlled movements.

Training options:

• Hypertrophy: 3 sets of 10-12 reps, slow tempo (3-1-3)
• Tone: 2-3 sets of 15-20 reps, moderate tempo (2-1-2)
• Endurance: 3 sets of 20+ reps, quick tempo (1-1-1)
• Strength: 4 sets of 8-10 reps, controlled tempo (4-2-1)
• Power: 3 sets of 5-7 reps, explosive tempo (x-1-x)

58 - Banded glute bridge with hip abduction

If you're looking to fire up those glutes and hip abductors, the banded glute bridge with hip abduction is a bloody awesome move. This exercise zeroes in on key muscles that boost lower-body strength, stability, and overall athletic performance.

Adding the hip abduction with the band cranks up the glute engagement. Making this a top choice for anyone aiming for stronger, more powerful hips.

Want to make it tougher? Go for a stronger band or elevate your feet on a bench. Need to dial it back? Use a lighter band or skip the abduction.

How to do it:

1. Set up: lie on your back with a small resistance band around your knees. Plant your feet flat on the floor, close to your glutes, and about shoulder-width apart.
2. Bridge: drive through your heels to lift your hips toward the ceiling, squeezing your glutes as you rise. Keep those knees pressing outward against the band.
3. Hold: at the top, hold the position and keep pressing your knees outward to really fire up those glutes and hip abductors.
4. Lower: slowly bring your hips back down to the floor, maintaining tension in the band all the way through.

Training tips:

• Hypertrophy: 3 sets of 10-15 reps, controlled tempo (2 seconds up, 2 seconds down).
• Tone: 2-3 sets of 20 reps, steady tempo (2 seconds up, 1 second down).
• Endurance: 3 sets of 25+ reps, faster tempo (1 second up, 1 second down).
• Strength: 4 sets of 8-10 reps, slow tempo (3 seconds up, 2 seconds down).
• Power: 3-4 sets of 6-8 reps, explosive tempo (1 second up, 2 seconds down).

59 - Standing chest press

The standing chest press is a bloody good way to build up chest strength and size without ever needing to step foot in a gym. With just a resistance band, you can mimic the power of a bench press, all from the comfort of your own space.

If you’re looking to up the challenge, just step further from the anchor point or grab a thicker band. Need to ease into it? No worries—use a bit of momentum or start with a lighter band.

How to do it:

1. Anchor: secure your resistance band to something solid at chest height.
2. Position: stand facing away from the band, with the handles in hand and your elbows raised at chest height.
3. Press: push the handles straight out in front of you, fully extending your arms and really focusing on squeezing those chest muscles.
4. Return: slowly bring your arms back, keeping control and tension in the band.
5. Repeat: go for 12-15 reps, and picture your chest muscles working with every press.

Training tips:

• Hypertrophy: 3 sets of 10-12 reps, controlled tempo (2 seconds up, 2 seconds down).
• Tone: 2-3 sets of 15-20 reps, moderate tempo (2 seconds up, 1 second down).
• Endurance: 3 sets of 20+ reps, faster tempo (1 second up, 1 second down).
• Strength: 4 sets of 6-8 reps, slower tempo (3 seconds up, 2 seconds down).
• Power: 3-4 sets of 4-6 reps, explosive tempo (1 second up, 2 seconds down).

60 - Forward raise

The forward raise with resistance bands will sculpt those anterior deltoids, helping you build solid shoulder definition and strength.

If you’re keen to really target the front of your shoulders, this exercise fits the bill perfectly. Want to step it up? Increase the band resistance or hold the peak contraction longer.

Need to ease into it? No worries – use a lighter band or do it seated.

How to do it:

1. Set up: stand on the middle of the band, feet shoulder-width apart. Grip the handles at your sides with your palms facing back, ready to roll.
2. Raise: lift your right arm straight up in front of you until it’s level with your shoulder. Keep a slight bend in your elbow and focus on feeling the front of your shoulder do the work.
3. Lower: slowly lower your arm back down, keeping control and tension throughout the movement.
4. Repeat: bang out 8–12 reps before switching to your left arm. As you lift, visualize the front of your shoulders powering through each rep.

Training tips:

• Hypertrophy: 3 sets of 10-12 reps, moderate tempo (2 seconds up, 2 seconds down).
• Tone: 2-3 sets of 15-20 reps, consistent tempo (1 second up, 1 second down).
• Endurance: 3 sets of 20+ reps, faster tempo (1 second up, 1 second down).
• Strength: 4 sets of 6-8 reps, slow tempo (3 seconds up, 2 seconds down).
• Power: 3-4 sets of 4-6 reps, explosive tempo (1 second up, 3 seconds down).

61 - Drag curls

Looking to really make those biceps pop? Drag curls are your go-to move for hitting the peak of the muscle and boosting the size and shape of your arms.

This variation of the classic curl focuses on maximizing that squeeze. Giving you the kind of biceps that’d make even the outback kangaroos take notice. Whether you’re just starting out or pushing your limits, you can easily adjust the intensity by switching up the band or reps.

How to do it:

1. Plant your feet firmly on the bottom half of the resistance band. Gripping the upper half with your arms hanging freely at your sides.
2. Stand tall, chest up, and shoulders down. Pull your elbows back as you "drag" the band up towards your shoulders, keeping your focus on those biceps.
3. Stop when your hands reach the bottom of your chest – this is where you’ll feel that bloody awesome peak contraction in your biceps.
4. Slowly let the band return to the start, keeping tension in your arms the whole way.

Aim for 16-20 reps, really focusing on the squeeze with each curl.

Training tips:

• Hypertrophy: 3 sets of 10-12 reps, slow tempo (3 seconds up, 2 seconds down).
• Tone: 2-3 sets of 15-20 reps, moderate tempo (2 seconds up, 1 second down).
• Endurance: 3 sets of 20+ reps, consistent tempo (1 second up, 1 second down).
• Strength: 4 sets of 8-10 reps, slow tempo (3 seconds up, 2 seconds down).
• Power: 3-4 sets of 6-8 reps, explosive tempo (1 second up, 3 seconds down).

62 - Biceps curl with resistance band

The biceps curl with a resistance band is a classic move for building solid arm strength, zeroing in on those biceps. Whether you’re just starting your fitness journey or already smashing it, this exercise adapts to fit your needs. Beginners can kick off with a lighter band, while those looking for a challenge can step it up with more resistance.

How to perform:

1. Stand on the resistance band with your feet shoulder-width apart, gripping the handles with your palms facing up.
2. Keep your elbows snug against your sides and curl the band upward by bending your elbows, focusing on squeezing those biceps.
3. Hold briefly at the top, then slowly lower the handles back down with control.
4. Keep a steady pace, avoiding any swinging or jerking—let your biceps do the work.
5. Engage your core and keep your posture upright throughout to get the most out of the exercise.

Training examples:

• Hypertrophy: 4 sets of 10-12 reps, moderate tempo (2:2:2)
• Tone: 3 sets of 12-15 reps, controlled tempo (3:2:3)
• Endurance: 3 sets of 15-20 reps, faster tempo (2:1:2)
• Strength: 4 sets of 8-10 reps, slow tempo (4:2:4)
• Power: 3 sets of 6-8 reps, explosive tempo (1:0:1)

 

So there you have it. Everything you’d need to know to get started today training with resistance bands. Don’t procrastinate any longer, get set up and start now. Your dream physique will come in time.

Citations

• Oh SL, Kim HJ, Woo S, Cho BL, Song M, Park YH, Lim JY, Song W. Effects of an integrated health education and elastic band resistance training program on physical function and muscle strength in community-dwelling elderly women: Healthy Aging and Happy Aging II study. Geriatr Gerontol Int. 2017 May;17(5):825-833. doi: 10.1111/ggi.12795. Epub 2016 May 3. PMID: 27138245.
• de Lima FF, Cavalheri V, Silva BSA, Grigoletto I, Uzeloto JS, Ramos D, Camillo CA, Ramos EMC. Elastic Resistance Training Produces Benefits Similar to Conventional Resistance Training in People With Chronic Obstructive Pulmonary Disease: Systematic Review and Meta-Analysis. Phys Ther. 2020 Oct 30;100(11):1891-1905. doi: 10.1093/ptj/pzaa149. PMID: 32750124.
• Hurst C, Robinson SM, Witham MD, Dodds RM, Granic A, Buckland C, De Biase S, Finnegan S, Rochester L, Skelton DA, Sayer AA. Resistance exercise as a treatment for sarcopenia: prescription and delivery. Age Ageing. 2022 Feb 2;51(2):afac003. doi: 10.1093/ageing/afac003. PMID: 35150587; PMCID: PMC8840798.