The Best Resistance Bands Workouts for Beginners: Easy Routines You Can Do Anywhere
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Time to read 3 min
Why Battle Bands Work
Starting your fitness journey can feel overwhelming—but Battle Bunker makes it simple. With our Battle Bands, you’ll unlock powerful workouts you can do anywhere, whether you’re just starting or leveling up your training.
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Table of Content
7 Simple Resistance Band Exercises for Beginners
1. Banded Squat Press
Setup: Stand on the band with feet shoulder-width apart
Movement: Squat down, then press overhead
Tip: Keep core tight and control each rep
Pros:
Full-Body Activator: Hits legs, shoulders, and core in one move.
Minimal Equipment: Just one band needed—perfect for training anywhere.
Scalable Strength: Easily increase intensity by using a thicker band.
Cons:
Band Control Required: May feel awkward for first-timers.
Shoulder Mobility Needed: Pressing overhead can be tough if shoulders are tight.
Must Have Product for Resistance Bands Training
2. Single-Leg Banded Balance Hold
Setup: Anchor the band under one foot, raise the other foot to your calf or thigh.
Arms: Pull the band upward with both hands to engage the shoulders.
Focus: Keep your gaze locked on a fixed point to maintain balance with the resistance bands.
Further Readings
→ Banded Bent Over Row with Resistance Bands
→ Banded Good Morning with Resistance Bands
“Discipline is choosing what you want most over what you want now.”
3. Banded Bent-Over Row
Block: Pull Strength
Setup: Stand on the band, hinge at the hips, grab both sides.
Movement: Pull towards your torso, keeping elbows close.
Track: 3 sets of 12 reps
Rest: 60 seconds
Why it works: Resistance bands trengthens back, posture, and grip.
image from battle bunker training
4. Banded Good Morning
Block: Posterior Chain
Setup: Band under feet and over shoulders
Movement: Hinge at hips, keep back flat, then return upright
Track: 3 sets of 10 reps
Rest: 45 seconds
Why it works: Resistance bands lights up your hamstrings and glutes with minimal loading.
reisistance bands workout
5. Banded Reverse Flye
Block: Shoulder & Back Activation
Setup: Stand on the band or anchor it at midline, hinge forward slightly
Movement: Pull arms out to the sides, squeezing shoulder blades together
Track: 3 sets of 12 reps
Rest: 30 seconds
Why it works: Strengthens rear delts and upper back to improve posture and shoulder health using resistance bands.
"Resistance bands can be as easy, or as challenging as you want them to be"
6. Banded Thruster
Block: Full Body Power
Setup: Stand on band, hold handles at shoulders
Movement: Squat down, then drive up and press overhead in one motion
Track: 3 sets of 10 reps
Rest: 60 seconds
Why it works: Combines leg and upper body strength for explosive movement and conditioning.
Further Readings
→ How to choose resistance bands based on your level
→ How to master the resistance bands?
"The yoga pose you avoid the most you need the most."
7. Banded Deadbug
Block: Core Control
Setup: Lie on back, hold band with arms extended, tension between hands and anchored feet
Movement: Extend opposite arm and leg slowly
Track: 3 sets of 10 each side
Rest: 30 seconds
Why it works: Sharpens core control and coordination under resistance bands tension.
Conclusion: Build Strength Anywhere, Anytime
You don’t need a gym full of equipment to get stronger — just resistance bands and a plan. These 7 movements prove you can build real strength, mobility, and control in just 10 minutes a day.
Whether you’re training at home, in the field, or on the go, resistance bands offer scalable intensity and serious results. Add these into your weekly routine, track your progress, and level up with every rep.
Master 7 beginner-friendly resistance bands exercises to build strength, stability, and confidence anywhere.
Learn the benefits of resistance bands movements backed by functional training principles and hybrid fitness.
Get equipped with the right resistance bands, and unlock Battle Bunker's 7 Day Resistance Band Program
If you want to buy yoga mats or books for beginners, you can check out more on our store
The Author: Austen Alexander
Austen Alexander is a Navy veteran, hybrid athlete, and founder of Battle Bunker. With a mission to build both mental and physical resilience, he creates powerful training programs that blend strength, endurance, and grit.
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