Best Full-Body – Printable Resistance Band Workout
This post is all about providing you with a simple, full-body, printable resistance band workout that you can use at home — every day. When you’re a busy solopreneur juggling the demands of running a business and battling self-doubt, it’s easy to let self-care fall to the bottom of your to-do list.
But taking care of your body is crucial — not to change it, but to strengthen it so you can take care of yourself, serve others, and pursue the calling God has placed on your heart.
Using mini resistance bands in your physical activities is a simple, effective way to nurture your well-being — right from the comfort of your home.
Heads up! This post may contain affiliate links, which means I get a small commission if you make a purchase — at no extra cost to you. I only recommend products I love and trust! Read my full disclosure here.
So, you may be asking — why a printable resistance band workout, Wanda?
Well, because although I’m a fitness and wellness instructor, I don’t like going to the gym…
And let’s be honest — as a solopreneur, you’re probably not a fan of taking extra time away from home or work either, am I right?
But really…
What’s not to like about resistance bands? They’re small, effective, and easy to use.
And listen — it’s not about chasing a “perfect body.”
This is about strengthening your body as an act of gratitude and stewardship — a way to honor the incredible gift God has given you so that you can fulfill your purpose and serve others well.
Once you’ve read through this post — you’ll know all about the resistance band exercises, their benefits, and best practices. And have everything you need to get started with this simple, effective workout right away.
Besides, this printable resistance band workout will make it easier for you to practice self-care (and take care of the Holy Spirit’s temple) in the comfort of your home, between calls with clients or during breaks from your business!
The Best Printable Resistance Band Workout
What are resistance bands?
Resistance bands are usually made of rubber or latex.
You can use them by stretching or looping them around your arms, legs, and ankles to create resistance for strength training, stretching, or adding a bit of a challenge to traditional exercises.
Benefits of Resistance Band Workouts
When you prioritize your physical wellness, you cultivate the strength and energy you need to tackle your solopreneur journey.
But it’s more than that.
By caring for your body, you also honor God. You’re equipping yourself to love and serve your family, clients, and community with excellence — the way God calls us to love others.
Love the Lord your God with all your heart and with all your soul and with all your mind. This is the first and greatest commandment. And the second is like it: Love your neighbor as yourself.
Matthew 22:37-39
Why Resistance Bands Are Perfect for Solopreneurs
Here’s why you’re gonna love them…
Gentle on Joints
Resistance bands are a gentler option for your joints. Perfect for those long workdays when you need a low-impact option to relieve tension and build strength.
Simple and Quick
No complicated equipment. Just grab a band and fit in a workout whenever you have time.
Budget-Wise Blessing
Having a resistance band set allows you to have a full-body workout without a hefty gym membership.
Portable
Work out anytime — anywhere. Whether you’re at home, at work (keep them in your desk drawer for a quick mid-day seated workout), outdoors, or on vacation.
Versatile
Bands aren’t just for strength training. They’re excellent for stretching, flexibility, and even adding resistance to cardio moves.
Muscle Activation
Bands guide your muscles through a full range of motion. This ensures that each part of the muscle gets attention.
Entire Body Workout
These bands work wonders for your entire body. They don’t simply target one muscle — they engage multiple muscles at once — giving you an efficient full-body workout.
No Need for a Gym!
If you live in New York City (like me) — no worries! A resistance band workout is a perfect option for a small space or a hotel room. Resistance bands are kinda like a compact gym…
For All Fitness Levels
Whether you’re a fitness newbie or a seasoned pro, resistance band training is a great choice because you control the level of resistance and intensity.
So let’s talk about why these are basically your fitness BFF…
Strength Training
As you gracefully age, you might think that free weights are the go-to for strength training, right?
But here’s the insider scoop — resistance bands are like your BFF because…
They’re perfect at every fitness level.
They engage all the muscles you want to keep strong.
And if you’re wondering…
Can you build muscle using only resistance bands?
Absolutely! Don’t let their simplicity fool you. They may not look like they can do much — but trust me — they’re incredibly effective at building muscle mass. You also capitalize on a bunch of physical benefits that improve your overall health!
How can these mini loop bands build muscle you ask?
Here’s a little science… 🤓
- The Principle of Accommodating Resistance
- Unlike free weights, which provide constant resistance, resistance bands increase tension as you stretch them.
- This variable resistance challenges your muscles through the entire range of motion — activating more muscle fibers.
- Engages Multiple Muscle Groups
- Resistance bands engage multiple muscle groups at the same time.
- These bands require your muscles to work together to stabilize and control movements. This means you’re targeting both the primary muscles and smaller stabilizing muscles at the same time (more on this later!).
- Adaptability for Progressive Overload
- You can easily adjust the resistance by switching to a stronger band or changing its length.
- This versatility allows for progressive overload — a fundamental principle in muscle building — that allows you to challenge your muscles, which is key for building strength over time.
For solopreneurs, this means you can achieve a full-body workout that’s time-efficient and effective — right at home 😊
💖 Explore Related Posts 💖
- The Christian Woman’s Guide to Self-Care
- Negative Body Image: A Christian Perspective
- A Christian Perspective on Physical Wellness
Work Your Stabilizing Muscles
One of the amazing benefits of resistance bands is how they target smaller stabilizing muscles that other workouts might miss.
Strengthening your stabilizing muscles is crucial for…
- Improving balance and posture (great for those long hours at your desk).
- Preventing injuries so you can stay consistent with your routine.
- Supporting everyday activities and making your movements more efficient.
They not only support everyday activities but can also improve your posture, reduce the risk of back pain, and enhance the efficiency of your workouts.
Mix Up Your Workout Routine
Tired of the same fitness routine?
Resistance bands are a great alternative — they bring a whole new dynamic to your workouts.
Because it’s a different type of resistance and a fun and different way to challenge yourself.
And the best part?
You’ll see similar strength gains to free weights without the hassle of heavy, clunky equipment.
Your at-home workout just got a whole lot more exciting 😉
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Is it okay to work out with resistance bands every day?
Yes, you absolutely can!
Resistance bands are gentle on your joints, making them a safe option for daily use.
Just keep this in mind…
- Listen to Your Body
Pay attention to how your body feels. If you’re feeling any discomfort or fatigue — it’s okay to take a rest day. Your body needs time to recover and rebuild.
- Mix It Up
Switch up your workouts to target different muscle groups and prevent overworking specific areas. One day, do a full-body workout. The next day, do a lower body workout. And an upper body workout the day after that.
- Quality Over Quantity
Focus on proper form and control to maximize effectiveness and minimize the risk of injuries.
Proper Form & Alignment
To get the most out of your resistance band workouts, keep these three rules in mind…
1. Anchor Point
Make sure you secure the resistance band to your body — loop it around your ankles, arms, or legs — for stability.
2. Maintain Core Stability
Engage your core muscles throughout the exercises to stabilize your spine and prevent unnecessary strain on your lower back.
3. Smooth and Controlled Movements
Perform the exercises with controlled and fluid motions. Avoid bouncy movements to maximize muscle engagement and reduce injury risks.
Simple Beginner Full-Body Resistance Band Workout
As promised… ☺️
Here’s a beginner-friendly full-body workout using short resistance band loops. This simple — 6 exercise workout — will target every major muscle group…
LOWER BODY
Exercise 1 Lateral Leg Raises
Setup — Place the band loop just above your ankles.
Starting Position — Stand with feet hip-width apart.
Movement — Lift one leg to the side.
Engagement — Lower your leg with control and repeat with the other leg.
Gratitude Moment — During each lift, reflect on the gift of movement, appreciating the ability of your hips and thighs to carry you through this exercise.
Muscles Worked — Engages the outer thighs and hip abductors.
Repeat for 10 reps on each side.
Exercise 2 Squats
Setup — Place the band loop above your knees.
Starting Position — Stand with feet shoulder-width apart.
Movement — Lower into a squat, keeping a straight back and your knees in line with your toes.
Engagement — Press through heels to return to a standing position.
Gratitude Moment — In the squat, appreciate the power of your lower body, thanking your muscles for supporting your movements.
Muscles Worked — Engages the quads, hamstrings, and glutes.
Repeat for 12 reps.
ABS
Exercise 3 Seated Band Twists
Starting Position — Sit on the floor.
Setup — Loop the band around the soles of your feet and bend knees slightly. Hold the other end of the band with both hands close to your chest. Lean back slightly with a straight back.
Movement — Twist your torso to one side.
Engagement — Slowly return to the center and twist to the other side.
Gratitude Moment — During each twist, express gratitude for the flexibility and strength in your abdominal muscles, recognizing them as a precious part of your body’s care.
Muscles Worked — Targets the obliques and abdominal muscles.
Repeat for 10 reps on each side.
💖 Recommended Resources 💖
Check out all of the FREE Body Image Related Resources here!
30-Day Digital Self-Love Journal
These are the exact resistance bands I use and love:
Elastic Bands – Beginner Level — From very light-resistance band to heavy resistance.
Fabric Bands – Intermediate to Advanced Level — From light-resistance bands to extra resistance.
100% natural latex
Resistance Bands
UPPER BODY
Exercise 4 Pull-Aparts
Setup — Place the mini band loop around your wrists and raise your arms above your head.
Starting Position — Stand with hands and feet shoulder-width apart.
Movement — Pull the band apart, squeezing your shoulder blades.
Engagement — Slowly bring your hands back together.
Gratitude Moment — Feel gratitude for the resilience of your shoulders and upper back, acknowledging the care of maintaining their strength.
Muscles Worked — Focuses on rear deltoids and upper back muscles.
Repeat for 12 reps.
Exercise 5 Overhead Tricep Extension
Setup — Grab the ends of the band.
Starting Position — Stand with feet hip-width apart. Raise one arm behind your head.
Movement — Extend one arm overhead. Lower it with control and repeat.
Engagement — Control the movement to engage your triceps.
Gratitude Moment — During each lift, express gratitude for the strength in your shoulders and triceps, appreciating the opportunity to care for your body through movement.
Muscles Worked — Targets the triceps and shoulders.
Repeat for 12 reps on each arm.
Exercise 6 Bicep Curl
Starting Position — Begin in a half-kneeling position with your right knee down and your left foot flat on the ground.
Setup — Loop the band in the crevice of your left knee.
Movement — Grab the mini band with your left hand, palm facing up, and curl the band up towards your shoulder.
Engagement — Slowly lower the band and repeat.
Gratitude Moment — During each curl, express gratitude for the strength in your biceps, recognizing the privilege of taking care of your body.
Muscles Worked — Targets the biceps.
Repeat for 12 reps on each side.
IMPORTANT
- Ensure proper form.
- Start with one set of the entire circuit.
- Aim for 2-3 sets of the entire circuit with 30 seconds of rest between exercises as you build strength.
- Adjust the band’s resistance as needed.
As we wrap up…
Your fitness journey isn’t about trying to fix something that’s wrong — it’s about caring for the body God gave you so you can keep showing up for the people and the purpose He’s entrusted to you.
When you take time to strengthen your body, you’re investing in your energy, focus, and ability to serve others well.
Remember to extend yourself grace and self-compassion — knowing that your body’s abilities are a precious gift that allows you to fulfill the meaningful work God has called you to.
Next Steps…
1. Download your printable workout here. Start strengthening your body today by downloading the free printable resistance band workout. It’s designed to help you care for your health without taking time away from your busy schedule.
2. Pencil in some time in your schedule just like you would an important task.
3. Try One Exercise Today. Pick one exercise from the workout, like the lateral leg raises or pull-aparts, and give it a try. Even just a few minutes of movement can leave you feeling stronger, more energized, and ready to tackle your day 💖
This post was all about providing you with a simple full-body printable resistance band workout that fits into your solopreneur life.
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