All you need are six exercises and a resistance band to build full-body strength and mobility

Relatively inexpensive, lightweight and highly portable, few pieces of exercise equipment deliver as much bang per buck as the resistance band.

I use them daily to mobilize and they’re often the first thing I reach for to kickstart a gym session.

Joshua Dillaha, a movement specialist and the founder of Semper Fitness Training, is similarly minded.

“First of all, bands are incredibly forgiving on the joints,” he tells Fit&Well.

Despite their modest appearance, when used correctly, they can “create tension throughout the entire range of motion” during an exercise, meaning you can recruit more muscle fibers than with dumbbells or bodyweight alone.

As bands are kinder on the joints but still great for developing strength and mobility, they’re especially suited to beginners, allowing for “better control and smoother movement”.

They’re also less intimidating than heavy weights, says Dillaha.

Convinced? Here is a full-body resistance band workout Dillaha likes to program for clients, whether training at home, in the gym or on vacation.

Shop resistance bands

Full-body resistance band workout

Dillaha says this six-move circuit should take no longer than 30 minutes.

Do the reps of each exercise in turn, then rest for 60 seconds to complete one round. Repeat, completing three rounds in total.

Experiment with your hand positioning when using bands to increase or decrease the resistance—aim to challenge your muscles so that you can just about hit the target rep range with each move.

1. Band squat press-out

Targets Legs, core, upper back

Reps: 12

• Stand with your feet wider than shoulder-width apart, toes pointing out slightly, holding the ends of the band at chest height, with your hands by your chest with palms facing down.
• Retract your shoulder blades and pull the band apart to create tension and engage your upper body.
• Bend your knees and push your hips back as you extend your arms in front of you.
• Stop when your thighs are parallel to the floor, then push through your heels to stand back up and pull the band apart as you bring it back to your chest.

2. Standing band row

Targets Upper back, posture muscles

Reps: 12

• Loop the band around a sturdy anchor point at roughly chest height.
• Stand facing the anchor point with your feet hip or shoulder-width apart, holding the band in both hands with your palms facing.
• Step away from the anchor point until your arms are extended and there’s tension in the band.
• Pull your elbows toward your ribs, squeezing your shoulder blades together.
• Slowly extend your arms, resisting the pull of the band.

3. Band chest press

Targets Chest, shoulders, triceps

Reps: 10-12

• Start with the band anchored behind you at chest height.
• Hold the band in both hands, with your hands by your shoulders, palms facing forward, and step away from the anchor point until there is tension in the band.
• Extend your arms forward straight.
• Return to the start with control.

4. Band glute bridge

Targets Glutes, adductors

Reps: 12-15

• Lie on your back with your knees bent and your feet flat on the floor.
• Loop the band around your thighs a few times, just above your knees.
• Press through your heels to lift your hips while gently pressing your knees out to the sides to increase tension in the band and engage your glutes.
• Lower with control.

5. Band deadlift

Targets Hamstrings, glutes, lower back

Reps: 12

• Stand on the band with your feet hip-width apart and, maintaining a flat back and a slight bend in your knee throughout, hinge forward from your hips and push your butt back.
• Take hold of either end of the band—adjust your grip so there’s tension in the band.
• Push your hips forward to stand up, working against the increased resistance in the band.
• Hinge forward and push your hips back to return to the start.

6. Pallof press

Targets Abs, obliques, lower back

Reps: 8-10 each side

• Loop the band around a sturdy structure at chest height and hold one end in both hands.
• Stand side-on to the anchor point and step sideways away from it until there’s tension in the band.
• Place your feet shoulder-width apart with a slight bend in your knees and engage your core.
• Slowly press your hands forward, resisting the pull of the resistance band and making sure your torso doesn’t rotate towards the anchor point.
• Bring your hands back to your chest.