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Fully Body Resistance Band Workouts

May 10, 2021

How do you do resistance band workouts? A resistance band is a perfect tool for all levels of people. Flexibility in use and lightweight makes the band portable and convenient.

What is Resistance Band Color Code?

Each color represents a different resistance of a resistance band. For many fitness products, colors aim to meet aesthetic need or fashion tendency. But colors of resistance band are different-the tensile strength of a resistance band comes in different colors. There are common colors such as yellow, red, black, blue, green. Also, some rare colors include silver, gold, and golden brown. What is more, the intensity also depends on the brand as well. Anyway, when picking a band, we can’t choose them just based on our color preference.

Wavar resistance band color code. The resistance level ranges from 10 pounds to 35 pounds. So, they can be used for rudimentary levels to advanced levels.








Light to medium



Medium to heavy








Resistance Band

Flexibility training

Flexibility improves the performance of daily activities. Poor flexibility increases the possibility for injury and put yourself at risk.

How to do Upper Body Resistance Band Flexibility Training

Sit on the floor with legs straight out and tie a resistance band around your feet.

Cross band and hold both sides of your hands close to your feet;

Curl your back and use strap to create tension and stretch.

Feel your shoulder blades. Hold for 15 to 30 seconds;

How to do Lower Body Resistance Band Flexibility Training 

Sit on the floor with your right leg bent forward and your left leg bent back;

Wrap the strap around the top of your left foot.Tilting your right forearm;

Gently pull your heels toward your hips with the strap, stretching the front of your thigh;

Squeeze the gluteus for a deeper stretch; 

Hold for 15 to 30 seconds and repeat on the other side;

How to do Resistance Band Arm Workout

This position is specifically designed for building up upper body strength, especially forearms..

To start, loop the one end of resistance band around a resistance band bar, a stand or a rod;

Hold the other end and slightly bend your knees while keeping straight back and spine;

Extend your arms forward until tight;

Pull the band as much as possible and then slowly return to the starting position;

Have 3 or 4 sets of 10 to 12 reps per side and then take a break;

Suspension Band

How to do Resistance Band Leg Workout

Lateral walk with resistance band is one of the most classical way for leg and glutes muscles build. To start, stand tall with your feet hip-width apart, your knees slightly bent;

A latex resistance band around your calves and a few inches above ankles;

Moving the side with your right foot stepping out to the side first and then followed by the right; 

Take three steps for each foot and then reverse the movement to return to the starting position;

Have 3 or 4 sets of 10 to 12 reps per side and then take a break;

How to do Resistance Band Squats Workout

Squats with resistance band bring is more challenging. The squat is known as one of the most common and popular hip exercise with great efficiency.

To start, stand tall with your feet shoulder-width apart;

Loop the band over your shoulders and under your feet;

Begin to squat and slowly extend your legs, glutes and back until standing upright;

Repeat 3 or 4 sets of 10 to 12 reps;

The Benefits of Resistance Band


The lightweight and small size can be easily stored in your backpack. So, no matter where you are going, especially traveling, you can just take it out, and start your workouts;

Tone muscles

You can use a resistance tube to strengthen both your upper and lower body. The lightweight resistance band can also blow up your muscle mass without adding extra pressure on your joints;


Heavy weight load requires extra protection. Kettlebells, barbells and dumbbells that are heavy-duty and always with constant weight, thus may cause injury easily. No need to worry when using a band;


Taking advantage of the great resilience of the resistance band, the resistance band will provide you with different levels of resistance as you pull;


In conclusion, resistance band can provide versatile training. Resistance band will not dramatically increase your explosive power in days, but it can improve your overall strength if you keep training for a period a time.