No gym, no worries—use this six-move resistance band routine to build full-body strength and mobility

You don’t always need a weights rack or resistance machines to build strength. Often all you need is a long-loop resistance band.

This workout—and my band—have become mainstays of my routine, especially when I’m away with work or on vacation.

As I’m about to spend a few weeks on the road, it will certainly come in good use, and I recommend you give it a try to build strength and full-body mobility.

Because the band delivers gradual resistance, it will help you develop control through the full range of a movement while still protecting your joints.

This routine builds strength in your legs, glutes, chest, back and shoulders, while improving your mobility around notorious tight spots like the hips and shoulders.

The workout begins with one of my favorite upper-body mobility exercises to release tightness in the shoulders and chest—easily worsened by hunching over a keyboard.

It then leads into a lower-body and upper-body push and pull exercise, finishing with a full-body thruster—combining a squat with an overhead press in one dynamic movement.

How to do the workout

You will need a long resistance band for this workout. Perform the exercises in order, resting 30-60 seconds between sets.

Exercise form guides

1. Shoulder dislocation

Sets: 1 Reps: 10 Rest: 30-60sec

• Stand holding the ends of the band in front of your thighs with your palms facing you.
• Pull the band apart to create light tension and maintain this tension throughout.
• Raise the band overhead then behind you until the band taps your buttocks.
• Reverse the movement to return to the starting position.

Make it harder: Narrow your grip to challenge your mobility further.

2. Overhead squat

Sets: 2-3 Reps: 10-12 Rest: 30-60sec

• Stand on the band, feet hip-width apart, holding the other ends in both hands.
• Press the band overhead, arms straight, forming a rectangle around your body.
• Sit your hips back and lower into a squat.
• Return to standing and repeat, keeping your arms overhead throughout.

Make it easier: hold the band overhead without looping it under your feet. Maintain tension as you squat.

3. Standing hip thrust

Sets: 2-3 Reps: 10-12 Rest: 30-60sec

• Loop the resistance band around an upright support, just lower than your buttocks.
• Stand facing away from the post, holding the band in both hands between your legs.
• Hinge forward from your hips, pushing your buttocks back and lowering your torso toward the floor, loading your hamstrings.
• Step forward to create tension in the band.
• Maintain a flat back as you drive your hips forward to stand.
• Hinge at the hips to return to the starting position.

4. Chest press

Sets: 2-3 Reps: 10-12 Rest: 30-60sec

• Loop the band around an upright support around chest height.
• Hold both ends with your back against the support.
• Stand in a split stance for stability, then press your hands forward, against the resistance of the band.
• Slowly return to your starting position and repeat.

Make it harder: Stand further from the post to increase tension, making the move harder. Switch feet halfway through for balance.

5. Narrow-grip standing row

Sets: 2-3 Reps: 10-12 Rest: 30-60sec

• Loop the band around an upright support around chest height.
• Facing the post, hold both ends and step away to create tension.
• Bend your knees into a quarter squat, engage your core and retract your shoulder blades to activate your back muscles.
• Pull your hands toward your body, keeping your elbows close.
• Pause, then slowly return your hands to the starting position and repeat.

6. Thruster

Sets: 2-3 Time: 45-60sec Rest: 30-60sec

• Stand on the band, feet hip-width apart.
• Hold the other ends of the band in both hands at your shoulders, elbows pointing forward.
• Sit your hips back to lower into a squat, then drive up and press your hands overhead to full extension.
• Maintain tension in the band throughout and keep your knees wide over your toes.
• Aim to keep your arms as vertical as possible, biceps in line with your ears, at the top of the move.
• Return your arms to shoulder level and repeat.

Trainer tip: Inhale as you lower into a squat to brace your core, then exhale forcefully as you drive up and press your arms overhead.

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