Best Resistance Band Exercises: Free Home Program (PT approved)

Enjoy this free workout routine with the best resistance band exercises you can do from the comfort of your home!

This year has been hard. Some of us have been in complete lockdown, and with gyms closing down, finding the time, place and room for exercising has not been easy. But there is something we all can do from the safe comforts of our homes. We can do home workouts, and with BARA’s Pastel Resistance Bands 3-pk, you can too!

The Pastel Resistance Bands 3-pk

The Pastel Resistance Bands 3-pk includes everything you need for a full-body workout from home. This set of three different levels of resistance is perfect for helping you perform better while doing heavy exercises and giving a better glute burn. It's also great for helping you perform your squats, glute bridge, deadlift or similar exercises more correctly. 

Use it for home workouts or bring it to the gym. The anti-slip design makes it stay put during exercise and it feels comfortable against your skin. Cotton Resistance Bands are extremely durable

The bag is included to make sure you can take them with you wherever you go and make sure you're ready for a workout anytime!

Now, get ready for a full resistance bands workout!

> Buy Pastel Resistance Bands 3-pk


Best Resistance Band Exercises: Free Home Program


Warmup (10 min.) – no equipment needed:

  1. March in place (stand upright: Lift your arm with the opposite leg, like a marching soldier). Repeat for 1 min.
  2. Sidestep with horizontal arms (standing upright, step to the side and swing your arms). Repeat for 1 min.
  3. Jumping jacks (position with the legs spread wide and the hands going overhead, return to a position with the feet together and the arms at the sides). Repeat for 1 min.

Repeat x 3 times, or till 10 min. has passed. Include a 30–60 sec. break between sets.

Resistance Band Exercises (est. total exercise time: 38 min.)

  1. Squat with Resistance Band (5 min.)
  2. Deadlift with Resistance Band (5 min.)
  3. Side Steps with Resistance Band (3 min.)
  4. Side-lying hip abduction with Resistance Band (5 min.)
  5. Bicycle Crunch with Resistance Band (5 min.)
  6. Lying Leg Raise with Resistance Band (5 min.)

Best-Resistance-Band-Exercises-squat

How to Squat With a Resistance Band:

Muscle groups: 

  • Butt
  • Both sides of your thigh
  • Hamstrings 
  • Groin
  • Hip flexors
  • Calves

Approximate exercise duration: 40 sec per set + 1 min. break (between sets) x 3 = 5 minutes.

  1. Choose the resistance band that best fits your fitness level. If you’re a beginner, start with the lightest one. The longest band is the band with less resistance.
  2. Put the resistance band right above your knees.
  3. Stand upright with a shoulder-width distance between your feet.
  4. Go downwards with your seat, slowly, like you’re about to sit on a chair. While doing this, pull your knees steady, slightly outwards. Make sure the weight is on your heels. You can keep your arms out for balance.
  5. Stay in this position for a second or two before getting back to the start position standing up.
  6. Repeat this 12 times in a set of 3 (12 x 3). 1-minute break between sets.
  7. Remember to breathe and you're allowed to take a break if you’re burned out.

How to Deadlift with Resistance Band:

Muscle groups:

  • Glutes
  • Hip Flexors
  • Hamstrings

Approximate exercise duration: 40 sec per set + 1 min. break (between sets) x 3 = 5 minutes.

  1. Choose the resistance band that best fits your fitness level. If you’re a beginner, start with the lightest one. The longest band is the band with less resistance.
  2. Find a good grip on the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  3. Slightly bend your knees and drive your hips back. NB: NOT lower than your knees! Keep your chest up. This is the starting position.
  4. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
  5. Repeat this 12 times in a set of 3 (12 x 3). 1-minute break between sets.
  6. Remember to breathe and you're allowed to take a break if you’re burned out.

Best-Resistance-Band-Exercises-sidestep

How to do Side Steps with a Resistance Band:

Muscle groups:

  • Glutes
  • Hip Flexors
  • Calves
  • Hamstrings
  • Quadriceps

  • Approximate exercise duration: 50 seconds. per set + 10 seconds break (between sets) x 3 = 3 minutes.

    1. Choose the resistance band that best fits your fitness level. If you’re a beginner, start with the lightest one. The longest band is the band with less resistance.
    2. Step inside the resistance band. Separate your feet to shoulder-width. Place a slight bend in the knees while you keep your chest up.
    3. Take a step to the side with your right foot. Do it slowly, to be in control of the movement. Now, your stance should be well outside of shoulder-width.
    4. Pause for a second, then step with the left foot in the same direction as the right. Keep stepping out with the right until the set is complete then switch sides.
    5. Repeat this 24 times in a set of 3 (24 x 3). 10 seconds break between sets.
    6. Remember to breathe and you're allowed to take a break if you’re burned out.

    How to do a Side-lying Hip Abduction with Resistance Band:

    Muscle groups:

    • Glutes
    • Hip Flexors
    • Calves
    • Hamstrings
    • Quadriceps

    Approximate exercise duration: 40 sec per set + 1 min. break (between sets) x 3 = 5 minutes.

    1. Choose the resistance band that best fits your fitness level. If you’re a beginner, start with the lightest one. The longest band is the band with less resistance.
    2. Lie on your side with your hips and knees bent at 90° and the resistance band looped just above your knees. 
    3. Raise the upper leg to pull your knees apart while contracting your glutes for two to three seconds, then slowly return to the starting position. 
    4. Do all your reps on one side, then switch.
    5. Repeat this 12 times in a set of 3 (12 x 3). 1-minute break between sets.
    6. Remember to breathe and you're allowed to take a break if you’re burned out.

    How to do a Bicycle Crunch with Resistance Band:

    Muscle groups:

    • Lower abs
    • Rectus abdominis
    • Hips
    • Obliques

    Approximate exercise duration: 40 sec per set + 1 min. break (between sets) x 3 = 5 minutes.

    1. Place the resistance band around feet. Lie faceup with both hands behind head, legs bent, and feet flat on floor. 
    2. Lift right shoulder off mat to bring right elbow toward left knee, while extending right leg straight. Reverse to draw left elbow to right knee as you extend left leg straight. Repeat.
    3. Repeat this 12 times in a set of 3 (12 x 3). 1-minute break between sets.
    4. Remember to breathe and you're allowed to take a break if you’re burned out.

    How to do a Lying Leg Raise with Resistance Band:

    Muscle groups:

    • Quads
    • Glutes
    • Core

    Approximate exercise duration: 40 sec per set + 1 min. break (between sets) x 3 = 5 minutes.

    1. When doing this resistance band workout, choose the resistance band that best fits your fitness level. If you’re a beginner, start with the lightest one. The longest band is the band with less resistance.
    2. Lie on your back with the band around your ankles. Keeping your hands on the floor and legs straight, lift one leg up high while pressing your other leg to the floor.
    3. Repeat this 12 times in a set of 3 (12 x 3). 1-minute break between sets.
    4. Remember to breathe and you're allowed to take a break if you’re burned out.

    Take this workout even further! Want to do a resistance band challenge? Do this program 3 times a week and challenge a friend. Try it for a month. Can you do it?


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