RANDOM
WORKOUT
GENERATOR
Resistance Band Exercises
Fast, easy, and typically lower impact workouts can be achieved with resistance bands. They offer a dynamic solution to exercising almost anywhere as they can be used on your person, or tethered to every day objects to achieve a desired workout. Do be aware there are different styles of resistance bands and not all are optimal for all types of workouts.
Biceps Curl More Info »
Stand with both feet insider of the band shoulder width apart. Use the band to curl your bicep in towards your body. You can do this with both arms at once or alternate between sets on each arm.
Difficulty Tiers
Easy
10
Medium
15
Hard
20
Hurt Me
30
Clam Shell More Info »
Lay on your side with the band just below your knees and your knees bent backwards at a slight angle. Rotate your top knee upward towards the ceiling as if your knees are a clam shell opening.
Difficulty Tiers
Easy
15
Medium
25
Hard
35
Hurt Me
40
Deadlift More Info »
Place the band under both feet at shoulder width apart. Hold one end of the band in each hand. Bend at the waist to release tension in the bands. Raise at the waist until you are standing straight up.
Difficulty Tiers
Easy
10
Medium
15
Hard
20
Hurt Me
30
Donkey Kick More Info »
Place the band above your knees. Position yourself on your knees with your arms straight palms flat on the ground. Move your leg backwards keeping your knee bent until your thigh is straight with the rest of your torso.
Difficulty Tiers
Easy
12
Medium
18
Hard
26
Hurt Me
36
Glute Bridge More Info »
Lay on your back, and loop the band just above your knees, and bend your legs so your feet are flat on the ground. Have your arms out with your palms up. Raise your pelvis towards the ceiling until it is suspended forming a horizontal angle from your head to your knees.
Difficulty Tiers
Easy
12
Medium
16
Hard
22
Hurt Me
30
Lat Pulldown More Info »
In a standing position with feet shoulder width apart place the band across your wrist (or hold in your fist depending on band style) and hold them above your head shoulder width apart. Pull your arms down until your elbows are in at your side. Hands should go behind your head as you pull down.
Difficulty Tiers
Easy
10
Medium
20
Hard
30
Hurt Me
40
Lateral Lunge To Cross-Body Row More Info »
Place one end of the band under one foot, and hold the other end with the opposite hand so that you are reaching across the body. Hold the band tight with your arm bent in towards your shoulder. Reach across your body to your foot the band is trapped under.
Difficulty Tiers
Easy
10
Medium
16
Hard
22
Hurt Me
30
Lateral Walk More Info »
Place band slightly above your knees and crouch into a partial squat. Then walk to your side taking wide steps so you feel the resistance of the band.
Difficulty Tiers
Easy
12
Medium
20
Hard
30
Hurt Me
50
Lying Leg Raises More Info »
Lay flat on your back with the band either just above you ankles or around your thighs. Slowly raise one leg vertically into the air until it makes roughly a 45 degree angle with the rest of your body. Slowly lower it back down.
Difficulty Tiers
Easy
10
Medium
14
Hard
20
Hurt Me
26
Plank To Bear More Info »
Start in a plank position with arms fully extended and palms flat on the ground with the resistance band just above your knees. Bring one foot in so that it is under your hips and your knees makes a 45 degree angle. Then do the same with your other foot. Do not let your knees touch the ground.
Difficulty Tiers
Easy
10
Medium
15
Hard
20
Hurt Me
26
Plank With Tap More Info »
Place the band just above your ankles and position yourself in a plank position with arms extended and palms flat on the ground. Reach your foot out to the side of your body. Tap the foot to the ground, and bring it back to the standing position.
Difficulty Tiers
Easy
10
Medium
16
Hard
26
Hurt Me
40
Seated Row More Info »
In a seated position on the floor, place the band through the arch of your feet. With both hands hold the band. Row your arms in towards your chest as if you were rowing a boat.
Difficulty Tiers
Easy
12
Medium
18
Hard
24
Hurt Me
36
Single-Leg Deadlift More Info »
Place the band under one foot and hold it with both hands. With your other leg bend the knee to a 45 degree angle. Slowly lean forward releasing tension from the bands and extending the bent leg behind you like a pendulum.
Difficulty Tiers
Easy
6
Medium
10
Hard
16
Hurt Me
25
Standing Leg Abduction More Info »
Place the band midway up your calves and keep your legs shoulder width apart. Raise one leg off the group and out to the side until you feel the resistance of the band, then slowly bring it back down to a standing position.
Difficulty Tiers
Easy
10
Medium
15
Hard
25
Hurt Me
30