Workouts · Strength

Resistance Band Total Body in 30

One band, seven movements, every major muscle — the whole gym folds into a drawer.

30 minbeginnerbandstrengthmoderate
Why it works. Bands load the same patterns as free weights with almost zero cost and space — the most accessible strength setup there is.

Warm-up

March in place, arms swinging — 45s
Slow bodyweight squats — 45s
Band pull-aparts, light — 45s

The workout

  1. band squat — 3 × 12 reps
    rest 45s
  2. band row — 3 × 12 reps
    rest 45s
  3. band shoulder press — 3 × 10 reps
    rest 45s
  4. band rdl — 3 × 12 reps
    rest 45s
  5. band horizontal pallof press — 3 × 10 each side
    rest 40s
  6. band curl — 2 × 12 reps
    rest 40s
  7. band lateral raise — 2 × 12 reps
    rest 40s

Cool-down

Standing forward fold — 45s
Chest stretch, hands behind back — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

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Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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