Resistance Band Workout (The 10 Best Band Exercises)

Let’s start training with resistance bands!

Whether you just got exercise bands in the mail from Amazon during quarantine, or they’ve been sitting in your closet since the 80s, you’ve finally decided it’s time to learn how to use the darn things. 

Either way, you’re in the right place! 

After all, we’ve been specializing in home workouts since 2009! Today I’m going to  provide you with a full-body routine you can do with any resistance band, anywhere. 

(By the way, sign up in the box below and I’ll send you even more home workout goodies). 

Download our Free Home Workout Guides!

Here’s what we’ll cover in this guide:

It’s time to join the Resistance…

…band movement.[1]

Let’s get started.

The Nerd Fitness Resistance Band Workout (With Video Tutorial)

After you watch the video above (featuring Matt Shortis, a lead trainer in our 1-on-1 Online Coaching Program), here’s a quick recap with the repetitions of the workout here:


10 Band Over and Backs
10 Vertical Band Pull Aparts
10 Horizontal Pull Aparts


12 Band Squats
10 Overhead Presses
12 Band Deadlifts
10 Arm Rows (per side)
10 High to Low Band Rows
10 Arm Chest…

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