A Pilates instructor says this 10-minute resistance band circuit will boost mobility, stability and strength

You only need 10 minutes to mobilize your joints, boost strength and move more freely with this full-body resistance band circuit.

Designed by Brittni Johnson, Pilates instructor (NCPT) at BetterMe, it requires two types of band—one open-ended long band and one stronger mini band.

“Resistance bands are great for building strength and tone without leaving home,” Johnson tells Fit&Well.

“Working against their resistance, the bands warm up your joints, activate your muscles—especially the glutes and shoulders in this workout—and help you move better overall.”

This is a handy session to turn to when working from home or feeling a bit stiff.

It's beginner-friendly and shouldn't cause you to work up too much of a sweat.

How to do this full-body resistance band workout

This circuit is split into two sections.

For the first three moves, Johnson recommends working for 45 seconds, then taking 15-30 seconds to rest and transition to the next exercise.

For the next three moves, work for 60 seconds, followed by 15-30 seconds of rest.

While it should only last 10 minutes all in, Johnson urges you to still take your time with each exercise, focusing on the muscles you're working with each move.

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1. Shoulder dislocation

Time: 45sec Rest: 15-30sec

• Stand with your feet hip-width apart.
• Hold a long resistance band taut at your thighs, hands spaced wide apart.
• Lift the resistance band up and over your head, then back down behind you.
• Reverse the movement and repeat for 45 seconds.

Johnson says: “Maintain tension in the band throughout and move it in a controlled, wide arc from the front of your body to the back.”

2. Standing donkey kick

Time: 45sec each side Rest: 15-30sec

• Stand with your feet hip-width apart and a short resistance band looped above your knees.
• Transfer all your weight into your left foot and place your hands on your hips.
• Slowly kick your right leg back, keeping it straight.
• Repeat for 45 seconds, rest, then switch sides.

Johnson says: “Tilt forward slightly at your hips, then keep the movement slow and controlled, while keeping your pelvis level.”

3. Sumo into overhead squat

Time: 45sec Rest: 15-30sec

• Stand with your feet wider than shoulder-width apart,
• Hold a long resistance band taut at your thighs.
• Push your hips back and bend your knees to lower, keeping your knees pointing in the same direction as you toes.
• As you squat, raise the resistance band overhead.
• Stand and lower the resistance band.

Johnson says: “Keep your knees wide apart, look straight ahead and stretch the band apart when overhead."

4. Banded surfer squat

Time: 60sec each side Rest: 15-30sec

• Stand with your feet hip-width apart and a short resistance band looped above your knees.
• Push your hips back and bend your knees to lower.
• Extend your arms in front of you for balance.
• Holding the squat and keeping your knee bent, move your right leg out to the side, rotatingg from your hip.
• Return your leg to the squat position and repeat for 45 seconds, then switch sides.

Johnson says: “Focus on control, balance and maintaining stability, isolating the glutes with each external rotation.”

5. Supine reverse flye

Time: 60sec Rest: 15-30sec

• Lie on your back, with your legs extended on the floor.
• Loop a long resistance band around your feet, holding the ends of the band in your hands at your sides.
• Raise your legs, so the soles of your feet point toward the ceiling. Keep your arms extended and hands roughly in line with your chest.
• Pull the resistance band out to the sides, keeping your arms straight.
• Release the tension in the band and position your hands above your chest again, then repeat.

Johnson says: “Adjust your hand position inward to challenge your strong upper back muscles with this exercise.”

6. Banded supine flyes

Time: 60sec Rest: 15-30sec

• Lie on your back, with your knees bent and flat on the floor.
• Place a long resistance band underneath your back, in line with your shoulders, and hold the ends in your hands, positioning your arms out wide.
• Pull the resistance band up while keeping your arms straight, aiming to get your hands in line with your chest.
• Lower and repeat.

Johnson says: “Keep the movement slow and controlled, especially on the eccentric, lowering part of this move to challenge the chest muscles throughout.”

About our expert

About our expert

Brittni Johnson

Brittni Johnson is a certified Pilates instructor with a BA in dance science from California State University, Long Beach. She creates Pilates programs for the BetterMe: Health Coaching app.