All you need is 30 minutes and a resistance band to build strength all over

When it comes to value for money, you simply can’t beat a long loop resistance band.

This inexpensive, versatile, lightweight and highly-portable bit of kit has become one of my favorite gym bag essentials.

I use it daily to mobilize my shoulders and, lately—while I’ve been on the road with work—I’ve been using it to build evenly balanced strength with this six-move push-pull workout.

The premise behind a push-pull workout is to alternate pushing exercises, like squats and chest presses, with pulling movements, like deadlifts and bent-over rows.

This results in balanced strength development, so you don't overly favor one muscle group while neglecting others, leading to vulnerability and injury.

For this workout, all you need is one lightweight resistance band.

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How to do the 20-minute resistance band workout

This six-move routine is split into three supersets, alternating a pushing exercise with a pulling movement.

• 1A. Overhead squat
• 1B. Deadlift
• 2A. Chest press
• 2B. Wide-grip standing row
• 3A. Front raise
• 3B. Upright row

In a superset, you do a pair of exercises one after the other, and then rest. You complete all the sets for that pair before moving on to the next pair.

Example: Perform exercise 1A then move onto 1B for the required number of reps, rest for 30-60 seconds, then return to 1A, then 1B, then rest. Repeat that sequence one more time and you have completed three supersets.

Then move on to exercise 2A and 2B and so on.

You should be able to finish the whole workout in 20-25 minutes. That leaves time for a warm-up—I’ve included my go-to routine before the form guides.

Repeat this workout two to three times a week, aiming to increase the number of reps, time per exercise or total sets as your strength grows.

Warm-up

Here’s a comprehensive explainer of my full-body warm-up.

1A. Overhead squat

Sets: 3 Reps: 10-12 Rest: 0sec

Targets: quads

How to do it:

• Stand on the band with your feet hip-width apart.
• Hold the other end of the band in your hands at shoulder height and extend your arms overhead and slightly out to your sides.
• From this fully extended position, brace your core, then sit your hips back and bend your knees to lower, keeping your knees directly above your feet.
• Focus on keeping your back upright and arms extended as you lower into the squat.
• Press through the floor and drive your hips forward to stand upright.
• If the overhead part of this exercise is too challenging, hold the band at shoulder height, with elbows pointing forward, as if performing a front squat.

1B. Deadlift

Sets: 3 Reps: 10-12 Rest: 30-60sec

Targets: hamstrings, glutes and lower back

How to do it:

• Fold the band in two and stand on the middle of the band with your feet hip-width apart.
• Hinge forward from your hips and push your butt back to reach down and grasp the end of the band in each hand with straight arms.
• With tension in the band, retract your shoulder blades to engage your back muscles.
• Inhale to engage your core, and as you exhale, drive your hips forward to stand upright, working against the resistance of the band.
• Pause for a second, then sit your hips back to lower with control.
• You should feel the backs of your thighs, glutes and lower back working to power and control the movement.

2A. Chest press

Sets: 3 Reps: 10-12 Rest: 0sec

Targets: chest and triceps

How to do it:

• Loop your resistance band around a sturdy anchor point.
• Face away from the anchor point holding the ends of the band either side of you at chest height.
• Step forward with one foot to create tension in the band.
• Press your hands forward, extending your arms.
• Return your hands to the start slowly, working against the resistance of the band.
• Focus on a powerful pressing motion and controlled return.
• Switch your leading foot halfway through the set to avoid favoring one side of your body.

2B. Wide-grip standing row

Sets: 3 Reps: 10-12 Rest: 30-60sec

Targets: back and biceps

How to do it:

• Loop the band around a sturdy anchor point at eye level and face the anchor point, holding the ends in your hands.
• Step away from the anchor point until your arms are extended at shoulder height and there is light tension in the band.
• Lean back slightly, then pull the band towards you, keeping your elbows high and your hands wide apart.
• You should feel this working your mid and upper back.
• Squeeze your shoulder blades together as you pull your hands back.
• Slowly return your arms to full extension.

3A. Front raise

Sets: 3 Reps: 10-12 Rest: 0sec

Targets: front deltoids

How to do it:

• Stand on one end of the band with your feet hip-width apart.
• Hold the other end of the band in both hands, with your hands shoulder-width apart, in front of your thighs.
• Retract your shoulder blades slightly to stabilize your spine.
• Keeping your arms straight throughout, raise your hands to eye level, working against the resistance of the band.
• Lower slowly to the start.

3B. Upright row

Sets: 3 Reps: 10-12 Rest: 30-60sec

Targets: lateral and rear deltoids

How to do it:

• Stand on the band with feet hip-width apart.
• Hold the other end of the band in your hands in front of your thighs.
• Retract your shoulder blades slightly to stabilize your spine
• Lift your hands toward your chin, leading with your elbows and moving your elbows out to the sides, keeping your elbows higher than your hands throughout.
• Lower slowly to the start.