Summary

Resistance bands are very effective for building lean muscle and strength. By incorporating resistance bands into basic movements like push-ups, squats, and rows, you can intensify your workouts and achieve quicker results without expensive equipment. The full-body resistance band circuits outlined target all major muscle groups, providing a challenging and efficient workout.

One stretchable band used in different movements equals incredible muscle transformation. This resistance band workout uses conventional movements for an explosive workout. Even a basic exercise like push-ups can be made difficult with a resistance band.

The result is getting in to shape and also boosting your mental health.

Why Resistance Band Workouts Are Better For Building Muscle

Say you want to build lean muscle and strength, what then? Using just your bodyweight can take time. The more weight you use, the more your muscles strain. When they heal, they heal stronger and bulkier, capable to lift heavier weight. A resistance band adds extra pressure.

So, even a basic movement like a squat or a push-up goes from easy to difficult. Just by adding a resistance band to your workout, you are making your muscles work harder.

You can even double loop the resistance band to increase the difficulty, making your muscles lift even heavier. Buying a band isn’t expensive at all, they range from $6 to $30 for a high end resistance band. This worthwhile investment can have a significant effect on your workouts.

Plus, there are over 100’s of movements you can do with a resistance band workout to work out each muscle group or your whole body.

Full-Body Resistance Band Workout

This workout will leave every inch of your body sore. Not only are you working out every major muscle group, but with the added resistance, you are lifting heavy.

If you want to start off on an easier level, try this full body workout that doesn’t use a resistance band. Remember to always warm up before you get started to prevent any injuries. This workout starts by working out your back, then arms, shoulders and finally your lower body.

There are 2 exercises for each muscle group. A workout can be customized to target any muscle groups, without using a single piece of equipment, you can even build a chiseled chest with out any dumbbells.

This is the beauty of working with body weight and you don’t have to spend a fortune to get a smoking hot body.

Resistance Band Workout Circuit 1

Band Single Arm Rows

Double loop your resistance band and hook it beneath one foot. If it’s below your left foot, then use your left hand to grab the handle.

While bending forward, grab the handle and pull it up to your chest. Keep the pressure on your back muscles when pulling up and then it let it down. Do reps with your left side and then right.

Muscle Groups Worked: Back and Arms
Reps: 12
Sets: 3 to 5

How to do Single arm rows for Resistance Band Workout at home exercise

Band Upright Rows

Double loop the band again but under both of your feet this time. Hold the resistance band keeping your arms at hip level.

Pull the band upwards to your chest. Keep the pressure on your shoulders and hold the resistance band at chest level for a moment before letting it down to your hips.

Muscle Groups Worked: Shoulders
Reps: 12
Sets: 3 to 5

How to do upright rows for Resistance Band Workout at home exercise

Band Dead lift

Keep the double looped resistance band beneath your feet. Make sure your feet are shoulder-width apart from each other.

Start off by keeping your knees bent. Now, push yourself upward by contracting your glutes. Stand up straight before returning to your initial position.

Muscle Groups Worked: Glutes and Lower Body
Reps: 12
Sets: 3 to 5

How to do band dead lift for Resistance Band Workout at home exercise

Band Push-ups

Pull the resistance band around your back and get in to push-up position. Place each handle of the resistance band in each hand. Start off by keeping your body in the lower position of the push-up and then move upwards.

Muscle Groups Worked: Chest
Reps: 12
Sets: 3 to 5

How to do resistance band push-ups

This is the first circuit to this explosive resistance band workout at home. You can start off by doing 3 sets, the more sets you add to your circuits, the better the gains.

Resistance Band Workout Circuit 2

Band Bent Over Rows

Place the resistance band below your feet. Now, bend forward and keep the resistance band handle parallel to your knees.

Exert pressure on your shoulder blades and pull the resistance band up towards your rib cage.

Muscle Groups Worked: Arms and Back
Reps: 12
Sets: 3 to 5

How to do resistance band bent over rows

Band Pull Apart

Make sure your upper back stays straight during this exercise. Hold the band in front of you and then pull it apart.

Pull it to the extent that your arms are almost straight with a slight bent in your elbows. Hold this position for a few seconds for an extra burn before returning to your original position.

Muscle Groups Worked: Shoulders and Back
Reps: 12
Sets: 3 to 5

How to do resistance band pull apart at home

Band Squat Thrust

Place the resistance band below your feet while standing shoulder-length apart. Like you would grip a barbell during squats, hold the resistance band in the same position. When coming up from a squat, thrust your hands up above your head.

Muscle Groups Worked: Lower Body
Reps: 12
Sets: 3 to 5

How to do resistance band squat thrust

Working on your glutes, hamstrings, and the rest of your lower body without weights or equipment is definitely possible. With gyms being unavailable, learn how to workout each muscle group using just your body weight.

Band Punches

You can double loop the resistance band and stretch it across your back. Hold each handle in each hand.

Start with a few jabs, first right then left or whatever order you are comfortable with. Do a bit of shadow boxing. The tighter the resistance band, the greater the effect of each punch.

Muscle Groups Worked: Arms, Core and Chest
Reps: 30 to 45 seconds
Sets: 3 to 5

How to do band punches

By the time you finish circuit two of this resistance band workout, your body should be tired and sore.

Resistance bands can’t replace dumbbells and weights. However, it doubles the force of your body weight. This does add a significant amount of weight to your at workouts.

Key Takeaways

Working out at home can be a tedious task. It is not easy to stay productive at home. This is mostly because we aren’t use to it. With a bit of rewiring and motivation; working out from home can have similar effects to working out in the gym.

Exercises for a resistance band workout at home

This resistance band workout with 2 circuits is bound to get you huffing and puffing. It helps build lean muscle and strength, all you need is one stretchable band of your choice.

Using equipment and weight does make putting on mass easier, but it is also possible with just body weight.

FAQs

Do resistance bands build lean muscle?

Yes, resistance bands can effectively build lean muscle by adding extra resistance to basic bodyweight exercises. This added tension forces muscles to work harder, leading to muscle growth and increased strength. With consistent use, you can achieve toned and lean muscles.

Do resistance bands make you leaner?

Resistance bands, when combined with regular workouts and a proper diet, can help you get leaner by increasing calorie burn. They enhance the intensity of exercises, targeting multiple muscle groups and promoting fat loss while building lean muscle.

Does resistance training build lean muscle?

Absolutely! Resistance training, whether with bands, weights, or bodyweight exercises, stimulates muscle growth. By challenging muscles with varying resistance, the body repairs and builds muscle tissue, resulting in lean muscle development and improved strength.

Can you get a toned body with resistance bands?

Yes, resistance bands are a great tool for toning the body. They add extra resistance to exercises, which helps to define and sculpt muscles, making them ideal for targeting specific areas like the arms, legs, and core for a lean, toned physique.

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