20 MINUTE FULL BODY BAND WORKOUT
20-Minute Full-Body Resistance Band Workout
Forget the gym — build muscle, improve stability, and strengthen your entire body with just a resistance band. This 20-minute full-body routine hits every major muscle group, using simple but effective moves you can do anywhere. Once you’ve warmed up, jump straight into the first round of exercises and feel the burn build from start to finish.
1. Banded Squat
(Targets: Quads, Glutes, Core — 12 Reps)
Step into your resistance band so your feet are about hip-width apart. Grab an even amount of band in each hand, holding it about shoulder-width apart. Lower into a controlled squat, driving your hips back as if sitting into a chair. Keep your back flat and your core braced.
Press through your heels to return to standing, maintaining control throughout.
💪 Progress Tip: For more resistance, pull extra band length between your feet so it stretches tighter as you rise.
2. Banded Suitcase March
(Targets: Obliques, Abductors, Hip Flexors — 12 Reps Each Side)
Loop the band under one foot and hold it with the same-side hand, like carrying a suitcase. Stand tall and shift your weight onto the leg anchored on the band. Lift your opposite knee to hip height, pause, and lower it slowly.
💪 Progress Tip: Hold further down the band for a greater challenge, or double the band for extra resistance.
3. Good Mornings
(Targets: Hamstrings, Glutes, Lower Back — 12 Reps)
Stand on the band with feet hip-width apart and loop it over your shoulders (just below your neck). With a soft bend in your knees, hinge at your hips, pushing them back until you feel a stretch in your hamstrings. Keep your spine straight.
Return to standing by driving your hips forward and engaging your glutes.
💪 Progress Tip: To increase resistance, shorten the band by pulling more length between your feet.
4. Band Pull-Aparts
(Targets: Upper Back, Rear Delts, Shoulder Stabilizers — 12 Reps)
Hold the band at shoulder height with your hands slightly wider than shoulder-width apart, elbows slightly bent. Pull the band apart until it touches your chest, keeping your arms fixed. Slowly return to the starting position with control.
💪 Progress Tip: Move your hands closer together or double the band for an added challenge — but don’t overstretch it!
5. Banded Shoulder Press
(Targets: Shoulders, Triceps, Core — 12 Reps)
Stand on the band with feet shoulder-width apart and hold the handles (or ends) evenly at shoulder height. Engage your core and press the band overhead until your arms are fully extended. Lower slowly to the start position.
💪 Progress Tip: Like with squats and good mornings, step on more of the band to add resistance as you press overhead.
🏁 Finish Strong
Repeat the entire circuit 2–3 times, resting 30–60 seconds between rounds. In just 20 minutes, you’ll fire up every muscle group and build strength, balance, and endurance — all without setting foot in a gym.
Would you like me to add a 5-move collage layout (one image per move) with captions formatted for blog use (e.g., “Step 1: Banded Squat”)? I can generate or design that visual layout next.
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