A quick three-move full-body resistance band workout

It’s resistance-band time again! Last week, I shared a super quick 15-minute upper-body resistance band workout that I put together and completed several times while visiting Florida for the Thanksgiving holiday. And because the only tool I had for exercise during that visit was a single resistance band, I also used it for a quick full-body workout.

If you’ve never used a band before, it’s an elastic piece of tubing, which is easy to transport and gives you the ability to complete a variety of functional movements for the entire body. You can make it as hard or as easy as you want depending on the elasticity of the band and the position of your body to the band.

Also, bands allow you to apply constant resistance at different parts of the movement in any plane (i.e. straight up and down, side to side or rotational), whereas dumbbells and free weights always have the force of gravity working against them and work best in the vertical plane. 

3-move full-body resistance band workout

*Disclaimer: While I’m a personal trainer, I’m not your personal trainer. Please consult a professional before trying a new workout routine. Proceed with caution, my friends.

For this one, all you need to do is warm up, grab a band and get to work. No impact, no cardio, just simple resistance training, done in 15 minutes.


Here are links to proper form demonstrations for all of the moves …

Finish up with some stretching and get on with your day!

If you’re in the market for a resistance band, check out this braided one and this light one. The one I always travel with is this medium one. And by the way, you can use your band for a few other things — I use mine for upper-body mobility moves to warm up, as well as to stretch the back of my hamstrings while lying on my back.

Got a resistance band and a few minutes? Try this full-body workout ... #fitness #FitFluential #SweatPink Share on X

For more short at-home routines, check out my Fitness page. Have an awesome day!

*There are affiliate links in this post.

Questions of the day

What’s your favorite piece of workout equipment?

What’s the best workout you’ve done lately?



  1. Awesome collection of compound exercises to target everything quickly. I especially love the resisted hip bridge. I’ve been really into working the posterior chain with my clients and hip bridges are a big part of that. Great workout!

  2. Loving how simple this workout is, Ashley! I have some resistance bands in a box somewhere in my basement; I think I might have to dig them out for days when I can’t make it to the gym. Thanks for sharing! πŸ™‚

  3. Thank you for sharing this workout! I love a workout that is simple yet effective!
    I assume it is also possible to do these moves with free weights?
    I am trying SO hard to add more strength/toning exercises to my week–I love to run, but I know I need to get stronger to run faster (and stay healthy!) so thanks for the motivation πŸ™‚

    1. Hi Emily! Yes, it’s definitely smart to do some strength training alongside your running. It will make you a better runner! And yes, you can do all of these moves with dumbbells as well.

  4. Love this! Like you mentioned from Florida, I almost always use resistance bands to facilitate additional arm or leg workouts to add on to my cardio, but I love the idea of using it for a full body workout!

    Lately, I’ve been using benches non-stop, which is brutal, because I definitely don’t have a bench at home. I’ll use your tip to adjust to using more home-friendly equipment ASAP. Ha!

    1. Hi Jessica! Benches are great for step-ups, dips, push-ups, you name it. But not so easy at home, unless you have stairs or a ledge of course. Good work, lady! Have a great day!

  5. Can’t wait to try this one, it looks great! My favorite equipment would have to be… bands and my yoga mat (which I use for everything!).

  6. Resistance bands are so great to introduce people to exercise – they are inexpensive and so easy to demonstrate with. and they can be less overwhelming – sometimes when you break out the dumbbells people get scared lol! This is a great effective workout- pinning!

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