10 Effective Full-Body Workouts You Can Do with Resistance Bands

Looking for effective full-body workouts with resistance pull-up bands? We've got you covered.

Resistance bands have emerged as one of the most versatile and accessible fitness tools available. Their ability to provide targeted resistance for various muscle groups makes them an ideal choice for full-body workouts. Regardless of your fitness level, resistance bands can be adapted to suit your needs. Today, we will explore ten highly effective full-body workouts that you can perform using resistance bands, while also recommending the appropriate band resistance level for each exercise.


1. Squats with Resistance Bands (Purple 1530kg or Green 25-45kg)



Squats are a fantastic lower-body exercise, and by incorporating resistance bands, you enhance the challenge and target your muscles more effectively. For this exercise use a purple resistance band of 15-30kg or a green one of 25-45kg, if you want to push yourself further.  Thanks to bands you not only strengthen your quadriceps, hamstrings, and glutes but also aid in building lean muscle mass, which can contribute to weight loss.

  • Place the band slightly above your knees.
  • Perform squats to engage and strengthen your quadriceps, hamstrings, and glutes. The Purple or Green bands are suitable for this exercise.

2. Lat Pulldowns with a blue Resistance Band of 35-60kg

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Lat pulldowns are excellent for sculpting your upper back and shoulders. Resistance bands replicate the cable machine motion, making it easy to work your upper body at home. The blue resistance band (35-60kg) adds enough resistance to help build muscle and tone your upper back, potentially aiding in overall weight management.

  • Anchor the band securely overhead and grip the handles.
  • Emulate the motion of a lat pulldown machine for an exceptional upper back and shoulder workout. The Blue band offers optimal resistance for this exercise.

3. Push-ups with a black Resistance Band of 5-15kg 


Adding resistance bands to your push-ups challenges your chest and arms, intensifying the workout without the need for weights. Our black pull-up band of 5-15kg elevates the difficulty, helping you build chest and arm strength, which can contribute to weight loss as you burn more calories during your workouts.

  • Loop the band around your back and hold the ends in your hands.
  • Elevate your push-up game by incorporating resistance. The Black band provides a challenging level of resistance.

4. Standing Rows with Resistance Bands (Purple 1530kg or Green 25-45kg)

Standing rows are effective for targeting your back and biceps, and resistance bands provide consistent tension throughout the motion. Using Green or Purple resistance pull up bands ensures proper muscle engagement, assisting in building a lean, toned physique.

  • Step onto the band and grip the handles.
  • Execute standing rows to target your back and biceps effectively. Opt for the Green or Purple bands to maximize results.

5. Glute Bridges with Resistance Bands (Purple or Green)

Glute bridges with pull up bands are exceptionally effective due to their precise targeting of the gluteal muscles, particularly the gluteus maximus. The addition of resistance bands intensifies muscle engagement throughout the entire range of motion, facilitating greater glute activation and development. This exercise's versatility, adaptability to different fitness levels, and ability to enhance functional strength make it a valuable addition to any fitness routine, contributing to improved muscle tone, posture, and overall lower body strength.

Opt-in for 15-45kg bands to make your glutes work harder, which can help tone and shape your lower body while potentially aiding in weight loss.

  • Position the band around your thighs, just above your knees.
  • Elevate your hips while keeping your knees apart, intensifying your glute workout. Purple or Green bands are well-suited for this exercise.

6. Bicep Curls with Resistance Bands (Purple 15-30kg or Green 25-45kg)

Bicep curls are a classic arm exercise, and resistance bands provide variable resistance to challenge your arm muscles. Opting for Black or Blue bands ensures that your bicep curls engage your arm muscles effectively, potentially contributing to calorie burn and weight loss.

  • Stand on the band with feet shoulder-width apart and grasp the handles.
  • Strengthen your arm muscles with bicep curls. Choose the Black or Blue bands based on your desired intensity.

7. Lunges with Resistance Bands (Purple 15-30kg or Green 25-45kg)

Lunges are a fantastic leg exercise. They are highly effective due to their ability to engage multiple muscle groups simultaneously. They work the quadriceps, hamstrings, glutes, and calf muscles, providing a comprehensive lower-body workout. Additionally, lunges enhance balance, stability, and coordination, making them valuable for functional fitness. Their versatility allows for various modifications, targeting different muscles and preventing workout plateaus. Moreover, lunges promote a full range of motion, improve core strength, and contribute to calorie burn, making them an efficient choice for those seeking to enhance strength and overall fitness. 

Incorporating Green or Purple bands into lunges helps you sculpt your legs, potentially contributing to muscle definition and weight management.

  • Step on the band and hold the handles.
  • Infuse resistance into your lunges to enhance leg and glute engagement. Green or Purple bands provide the appropriate level of resistance.

8. Chest Press with a black Resistance Band of 5-15kg

Chest presses are exceptionally effective due to their ability to target and engage multiple muscle groups, primarily the chest, shoulders, and triceps. This compound movement promotes comprehensive upper-body strength and muscle development. Whether performed with free weights or resistance machines, chest presses facilitate strength building and muscle definition in the chest area, enhancing both aesthetics and functional upper body strength for various daily activities.

Using the Black band ensures a challenging chest press workout, aiding in building chest muscle while potentially supporting weight loss.

  • Anchor the band behind you at chest height.
  • Engage your chest muscles by pushing forward. The Black band delivers the ideal resistance for chest press exercises.

9. Seated Leg Extensions with Resistance Bands (Black 5-15kg or Blue 35-60kg)

Seated leg extensions with pull-up bands are more effective than those without bands due to the consistent tension provided throughout the exercise. This constant resistance engages the quadriceps muscles more effectively, leading to enhanced muscle activation and development. Pull-up bands also offer the advantage of variable resistance, allowing you to adjust the intensity to match your fitness level and promote progressive muscle growth. Furthermore, the reduced stress on the knee joints and the improved functional strength gained from using pull-up bands make this exercise both safer and more beneficial for overall leg strength and mobility.

  • Secure the band to a low anchor point and fasten it around your ankles.
  • While seated, extend your legs for a seated leg extension workout. Both the Black and Blue bands are suitable for this exercise.

10. Plank with a fabric Resistance Band

Planks with a fabric resistance band offer a dynamic twist to this classic core-strengthening exercise. By incorporating the band into your plank, you intensify the challenge as it adds resistance to your core muscles. This not only enhances core engagement but also improves overall stability. The fabric resistance band forces your core to work harder to maintain the plank position, helping you achieve better results in terms of core strength and muscle toning. It's a simple yet effective way to elevate your core workout and promote better posture and stability.

  • Wrap the fabric band around your back and anchor it securely.
  • Elevate your plank by incorporating resistance, resulting in a more challenging core workout. The fabric band is perfect for this purpose.

These resistance band exercises offer a comprehensive full-body workout experience that can be customized to match your individual fitness level. It is important to begin with the appropriate resistance level and gradually increase it as you progress. By incorporating these exercises into your fitness routine, you can efficiently work towards your fitness goals and make the most of your resistance bands. Unlock a world of fitness possibilities with these effective full-body workouts.