The workout: eight band exercises (squat, band row, chest press, overhead press, glute bridge with band, Romanian deadlift, lateral band walk and pull-apart) for 2 to 3 sets of 10 to 15 reps, with 45 to 60 seconds of rest. It takes about 25 minutes and trains every major muscle group. Do it 2 to 3 times a week on non-consecutive days.
What you need
- A long loop band or tube band with handles for rows, presses and deadlifts.
- A small mini-loop band for bridges and lateral walks (optional but useful).
- An anchor point, such as a door anchor or a sturdy post, for the row and chest press. You can also anchor under your feet or around your back.
Bands are often colour-coded by tension, but the colours are not standard between brands. Choose the band that lets you complete the reps with good form while the last 2 or 3 reps feel challenging.
The routine
| Exercise | Sets x reps | Key cue |
|---|---|---|
| Band squat (stand on band, handles at shoulders) | 3 x 12 | Sit back, heels down |
| Seated or standing band row | 3 x 12 | Squeeze the shoulder blades together |
| Band chest press (anchored behind you) | 3 x 12 | Press straight ahead, ribs down |
| Band overhead press | 2 x 10 | Do not arch your lower back |
| Glute bridge with mini band above knees | 2 x 15 | Push knees gently out against the band |
| Band Romanian deadlift | 3 x 12 | Hinge at hips, flat back, soft knees |
| Lateral band walk | 2 x 10 steps each way | Stay low, feet never touch |
| Band pull-apart | 2 x 15 | Arms straight, pull to chest height |
Form notes for the main exercises
Band row
Sit with legs straight and loop the band around your feet, or anchor it at chest height. Pull the handles towards your lower ribs, elbows close to your body, pause, then return slowly. The slow return is half the exercise.
Romanian deadlift
Stand on the band with feet hip-width apart, handles in front of your thighs. Push your hips back while your torso tips forward with a flat back, until you feel a stretch in your hamstrings. Drive your hips forward to stand.
Chest press
Anchor the band behind you at chest height, step forward until there is tension, and press the handles forwards until your arms are straight. Control the return.
How to progress
- Add reps until you reach 15 with good form.
- Step further from the anchor, or shorten the band, for more tension.
- Move to the next band level when 15 reps feel easy.
- Slow the lowering phase to 3 seconds.
If you also own dumbbells, compare this with the beginner dumbbell workout. For guidance on structure, read how many sets and reps beginners should do, and warm up first with this 5-minute warm-up.
Safety tips
- Check bands for nicks or tears before each session; a worn band can snap.
- Make sure the anchor is secure and the door closes away from you.
- Keep the band away from your face during presses and pull-aparts.
This is general fitness information, not medical advice. If you have a health condition, an injury, are pregnant, or have been inactive for a long time, check with a doctor or physiotherapist before starting a new exercise routine.