Printable Resistance Band Exercises and Workout Routine: Free PDF

A resistance band is a tiny piece of equipment that can be used in many ways. It is suitable for anyone to use, regardless of fitness level, making it a perfect choice for workouts. That is why in this article, we will provide you with the best printable resistance band exercises alongside a free PDF version. If you are ready, let’s get started.

Key Takeaways

• Resistance bands or exercise bands can help in your strength training by targeting primary and stabilizing muscles.
• There are a few types of resistance bands to choose from which are— loop bands, therapy bands, tube bands with handles and figure-8 bands.
• Using resistance bands can help to improve strength, flexibility, improve heart health, and more.
• You can find some resistance band workout routines in this article below, for targeting the different body parts.
• Overall, resistance band is a good choice to add into your fitness routine regardless of your fitness level and your location.

What Are Resistance Bands?

Resistance bands, also known as exercise bands are large elastic bands that can be used to target all the major muscle group. It is a small piece of equipment that is lightweight and easy to bring around [1].

There are a few types of resistance bands, which are:

• Loop bands: These are circular bands that come in various sizes and resistance levels. They are commonly used for leg exercises like squats or leg raises.
• Therapy bands: These are thin, flat bands used for rehabilitation or therapy exercises.
• Tube bands with handles: These are long, cylindrical bands that comes with handles at the ends. They are great for upper body exercises that involve the shoulders, arms or chest.
• Figure-8 bands: These are bands that are shaped like a figure 8. They are also great for upper-body workouts.

Resistance bands are typically used to provide resistance during exercises and to build muscles. They’re an excellent addition to both home workouts and gym routines, offering a range of benefits that will be explored in the following section.

Benefits of Using Resistance Bands

The benefits of using resistance bands in your workouts include:

• Improves strength: Resistance bands provide a uniform level of tension which can help you to build and tone muscles effectively.
• Improves flexibility: Regular use of resistance bands can help to improve your flexibility and range of motion.
• Helps to improve heart health: Research has found that doing strength training using resistance bands may improve measures of heart health, including blood pressure.
• Helps those with limited mobility: As many of the exercises can be done while seated, they are good for those with mobility issues.
• Helps to prevent muscle loss: Doing resistance training can help to prevent the loss of muscle mass according to some studies finding [2].

The 8 Best Resistance Bands Exercises

1. Squat

Sometimes known as ‘banded squat’, this exercise is good for building the glutes, quadriceps and hip adductor. Doing it with a resistance band also helps you to control your squat form better.

How to do it:

1. Place the resistance bands around your legs, positioning it above your knees.
2. Get into the usual stance for squat, keeping your feet hip width apart or slightly wider than your hips and feet slightly turned out.
3. Lower yourself into a squat position, pushing your hips back. Ensure that your knees are in line with your toes.
4. Stand back up to starting position and repeat.

2. Glute Bridge

Glute bridge is another effective exercise that targets the glute muscles. Using a band helps to provide more tension to the target muscle group. It can be combined into your routine as a warm-up or muscle activation set.

How to do it:

1. Wrap the band just slightly above your knees, and start off by lying in a supine position on the ground. Your hands are placed by the side.
2. Push your hips up by squeezing your glutes and driving your heels to the floor.
3. At the top, ensure that your core muscles are engaged and you are still squeezing your glutes.
4. Lower your hips back down and repeat as many times as you can.

3. Lying Side Leg Raises

Doing lying-side leg raises with a band can help to better target the inner thighs, adductor, core, and oblique muscles.

How to do it:

1. Start by placing the band around your ankles.
2. Lay on the floor on your side, keeping your legs straight and one arm placed underneath to support your body up. The arm should be aligned with your shoulders.
3. Raise one leg up, ensuring that there is a good amount of resistance before bringing it back down.
4. Keep repeating this movement as desired.

4. Resistance Band Push-up

Resistance band push-up adds an extra challenge to a regular push-up and provide a more intense chest and tricep workout.

How to do it:

1. Place the band around your back and under your arms, looping the ends through the palm of your hand.
2. Have your hands on the ground, placed slightly wider than shoulder-width apart. Your hands should be aligned at shoulder level.
3. From a high plank position, ensure that you are engaged in your core and glute muscles to stabilize your body.
4. Bend your elbows and slowly yourself down until your body is slightly above the floor.
5. Press through the palms of your hand to bring your body back up to the starting position. Repeat as many times as desired.

See also:

Yoga Push Up: How To Do the Yoga Push-Up Effectively

Ring Push Ups: Exercise Guide

5. Resistance Band Bench Press

Similar to traditional bench presses, using a resistance band with this exercise adds variable resistance throughout the movement, challenging the chest, shoulders, and triceps. It helps strengthen the upper body and promotes muscle growth.

How to do it:

1. Place a resistance band with handles underneath your shoulders. Hold on the handles.
2. Extend your arms straight up, as if you are pulling the band up.
3. Lower back to starting position and repeat.

6. Concentration Curl

Doing a concentration curl works to target the biceps and forearms. By stepping onto the resistance band with one foot and performing bicep curls while holding the band, you can effectively engage the biceps and develop arm strength.

How to do it:

1. Stand with your feet shoulder-width apart or sit down, and hold a resistance band with both hands.
2. Place the center of the band under the arch of your feet and hold on to the ends of the band with your palm facing up.
3. Curl the band towards your shoulder, and ensure that you keep your elbows close.
4. Hold it for a second before bringing it back down to start.

7. Front Raises

Front raises with a resistance band helps to strengthen the anterior deltoids. By stepping on the band and lifting it forward while keeping the arms straight, the resistance band provides constant tension, promoting shoulder muscle development.

How to do it:

1. Grab the handles of the band in your left hand and right hand. Use both feet to step in the middle of the band.
2. Stand straight with a flat back and a tight core.
3. Lift your hand straight up in front of you with an overhand grip. Keep a slight bend in your elbows.
4. Pause at the top before bringing it back down.

8. Bent-over Row

This exercise is effective for targeting the back muscles, including the lats and the rhomboid. The band offers resistance throughout the movement, helping to strengthen the back muscles effectively.

How to do it:

1. With both feet, stand on a resistance band. Hinge at the hips with your knees slightly bent.
2. Hold both handles under your knees.
3. Squeeze your shoulder blades together, lifting the band up towards your upper rib.
4. Lower the band back down and repeat.

Thus, these resistance band exercises provide a versatile and effective way to target specific muscle groups, promote muscle engagement, and enhance overall strength and conditioning.

Printable Resistance Band Exercises

In the earlier section, we covered some of the best exercises that you can do with a resistance band. However, we understand that especially for beginners, you may be looking for a workout routine that you can follow. Here, you will find a range of printable resistance band workouts, designed for you to do it at home or wherever you’re at.

For more workout routines, click on the link below to download a free PDF version.

Conclusion

In conclusion, the resistance band is a valuable tool that can help you to improve strength, flexibility, and overall fitness levels. With its versatility and convenience, you can easily include it in your fitness routine anywhere and everywhere.

If you are looking for more exercises like this, be sure to check out JustFit app. JustFit offers a collection of workouts, ranging from chair workouts, wall pilates, personalized workout plans and more. Get started on your fitness journey today!