Simple Resistance Band Exercise Routine You Can Do Anywhere, Anytime

Research has shown that Short High-Intensity Exercise is more beneficial than the long slow grind (the Hare beats the Tortoise on this occasion).

Resistance bands are a great because they are light, portable and easy to duplicate in the home and office and easy to take with you on trips away from home.

Resistance bands come in a variety of sizes, strengths, lengths, and forms. they are relatively inexpensive and last a long time.

In the gym there are many secure attachment points. But in the home, fittings and brackets should not be used as anchoring points as they can be dangerous if they fail.

Resistance bands are very convenient and can be used anywhere, anytime
Resistance bands are very convenient and can be used anywhere, anytime | Source
Resistance bands are great for groups or individuals. They are cheap and very portable
Resistance bands are great for groups or individuals. They are cheap and very portable | Source
Resistance bands come in all shapes and sizes, and in various strengths. They are so cheap you can afford to have one in your home, office and traveling bag for vacations and conferences. You can use stronger cords as your strength improves.
Resistance bands come in all shapes and sizes, and in various strengths. They are so cheap you can afford to have one in your home, office and traveling bag for vacations and conferences. You can use stronger cords as your strength improves. | Source

Simple Resistance Band Exercises for the Home, Office and Vacation Stay

This article focuses on free-standing exercises with one secure point such as a door handle.


Don't use cupboard door handles and other fittings as the band my fly off or you may detach the fitting.


This guide is an introduction to the type of exercises you can do, but there are all sorts of information in various formats available if you need extra information.


Full workout routines are also published.

Tips for getting started with Resistance Band Exercises:

► For most exercises, start with 10-25 repetitions for each exercise.

► You can increase the resistance and the number of repetitions as you get more experience.

► Use one of the published plans or develop you own plan to suit.

► Your plan can be adapted in response to various aches and pains as they occur.

► Try to work at a brisk pace to get maximum value from a short time

► Take your band with you when you go on vacation or a business trip

► Have an extra set at work and do some exercises in a vacant office as a break from sitting down, which can be a major health hazard

Exercises for the Lower Body and Abs

Many of these exercises for the front lower body and torso require attachment points and so examples and diagrams have not been shown.

Various resistance band rowing exercises that involve twisting the torso and a 'sit-up' action can be adapted to work on the abs.

Try various band crunches, trunk rotation and twisting exercises while sitting or lying down

Simple Resistance Band Exercises for the Legs

Band Stationary Lunge - Run the band under one foot that is angled forward. Crouch down so your other foot is directly behind the front foot. Hold the handles and the resistance with your hands above your shoulders with both palms facing forward. Raise your body by extending your legs upwards. Then, after a short pause, slowly lower the body back down.

Band Leg Extension - Lie on your back in a comfortable position. Extend one leg out on the floor. Wrap the band under the other leg extended into the air. Bend the knee bent at a 90 degree angle. Hold the band handle in each arm. Extend the raised foot up so that it is fully extended, and then slower lower back down. Repeat for 25 or more repetitions and then swap legs. Keep your raised thigh perpendicular to the floor and don't move it as you extend the leg.

Band Squat - Run the band beneath both feet. Assume a crouching position. Grab the handles of the band and position your hands level with your shoulders, with the palms facing forward. Extend your legs so you are standing upright. You can raise you arms as well. Slowly return to a crouching position after a short pause.

Legs - Band Stationary Lunge

Leg exercise using resistance bands
Leg exercise using resistance bands | Source

Legs - Band Leg Extension

Leg exercise using resistance bands in the prone position
Leg exercise using resistance bands in the prone position | Source

Legs and Back - Band Squat

Using resistance bands for leg exercises
Using resistance bands for leg exercises | Source

Simple Resistance Band Exercises for Shoulders

Band Shoulder Rotation (Lying Down) - Wrap the band around one foot and elevated it while lying on your back. Grab the handles with your hands angled vertically at the elbows, with the palms facing your elevated foot. Pull your hands back until your hands touch the ground. Return your hands to the upright position and repeat.

Band Shoulder Press - Run the band under one foot placed slightly forward. Take the handles with both hands above your shoulders, with palms facing forward and elbows bent. Extend your arms upwards until they are almost fully extended. Slowly return your arms to the original position. and allow them to slowly return after a short pause.

Band Lateral Deltoid Raise - Run the band under both feet and hold the handles with your hands hanging down towards your knees, with palms facing each other. Extend your arms out so they are level with the shoulders, with the elbows locked. Slowly lower your hands down to beside your legs and repeat.

Shoulders - Band Shoulder Press

Resistance band exercises for upper arms and shoulders
Resistance band exercises for upper arms and shoulders | Source

Shoulders - Band Shoulder Rotation

Exercising the arms and shoulders when lying down
Exercising the arms and shoulders when lying down | Source

Shoulders - Band Lateral Deltoid Raise

Simple exercise for the arms and shoulders
Simple exercise for the arms and shoulders | Source

Simple Resistance Band Exercises for Arms

Band Triceps Pushdown - Attach the band, securely to a door handle or other safe point. Hold the band handles with your hands in front of your body, with elbows at right angles. Pull your arms down to a vertical position. Hold and then return your arms to the position with the arms bent 90 degrees at the elbows.

Band Biceps Curl - Run the band beneath both feet. Grab the handles with the hands in front of your thighs, palms facing upwards and arms fully extended down. Pull your arms upwards towards the shoulders by curling at the elbows. Allow the arms to drop and then repeat.

Band Row Seated - This is a good exercise that can be used to exercise the arms, back shoulders and legs using a rowing action. Secure the band under both feet with legs extended. Cross the handles over and grab them so your hands are on top of your knees, palms facing each other. Pull your arms back towards your body. Then allow the arms to return to the position above your knees. You can also bend your back, forwards and backwards while doing this. You can also bend and straighten you legs.

Arms - Band Triceps Pushdown

Simple arm exercise using resistance bands and a secure attachment point
Simple arm exercise using resistance bands and a secure attachment point | Source

Arms - Band Biceps Curl

Good exercise for the arms using resistance bands
Good exercise for the arms using resistance bands | Source

Back - Band Row - Seated

Rowing type exercise using resistance bands can be adapted to exercise the lower back and legs as well.
Rowing type exercise using resistance bands can be adapted to exercise the lower back and legs as well. | Source

Simple Resistance Band Exercises for The Back

Band Back Fly (Lying Down) - While lying down, run the band around one foot and extend your foot upward into the air. Hold the handles of the band with your hands extended vertically upward above your chest, with palms facing each other. Extend the arms outwards and down to the floor with elbows extended. Hold and return the arms to the vertical position and repeat

Back and Torso Rotation (Arms Extended) - Wrap the band around a door handle or other secure attachment point. Grab both handles in both hands with the arms extended at shoulder height. Twist the torso so that the arms are parallel with the shoulders at the side of the body. Return the arms so that they are straight out in front of the body. Repeat for the other side.

Band Back Fly (Bent-Over) - Run the band under both feet. Grab the handles when you are bend over with the hands next to the knees, palms facing each other. Without changing you back position, raise the arms upward so the arms are horizontal to the ground on each side. Return the hands to the knees and repeat. Keep the arms and back straight throughout.

Band Back Fly (Standing) - Secure the band, so that it is horizontal to the shoulders, using a door handle or other secure attachment point. Grab the handles in each hand with the arms together straight out in front of the body, palms facing each other. Pull the arms back in each side parallel with the shoulders. Allow the arms to move back straight out in front of the body. Repeat keeping the arms and back straight throughout.

Back - Band Back Fly - Lying Down

Good exercise for the upper back and shoulders
Good exercise for the upper back and shoulders | Source

Back and Torso Rotation - Arms Extended

This resistance band exercise is good for the back, torso and shoulders
This resistance band exercise is good for the back, torso and shoulders | Source

Back - Band Back Fly, Bent-Over

A good exercise for the shoulders. Bending the back at the same time adds to the benefit for the torso and back.
A good exercise for the shoulders. Bending the back at the same time adds to the benefit for the torso and back. | Source

Back - Band Back Fly - Standing

You need a secure attachment point for this one.
You need a secure attachment point for this one. | Source

© 2013 Dr. John Anderson

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    Dr. John Anderson (janderson99)754 Followers
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    Dr John applies his Biochemistry & Physiology research background (PhD) to develop reviews of exercises, training, run, walk, workouts, gym



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