KatieJFit’s Full-Body Resistance Band Workout | Work Out From Home

Full-body workouts can be effective, especially when the gyms are closed. If you don’t have time to train five days per week, then full-body workout could be just what you’re looking for.  

This resistance band workout from KatieJFit will help sculpt your whole body, hitting more muscle groups in one session than a traditional workout split. 

Resistance bands are a relatively cheap and effective way to train, providing that extra resistance you’ll need to see results. Use this super-simple eight-move workout to tone every muscle group. 

KatieJFit’s Workout 

Katie has combined the full-body workout and added in a resistance band to make it the best of both worlds. Chris our PT here at Myprotein has given us his top tips for mastering each exercise. For each exercise complete 3 sets of 15 repetitions. 


Chest flies 

  • Keep a slight bend in the elbows and squeeze the chest together.   
  • Ensure a slow release for better tension. 

Bentover Row 

  • Back and neck in line and straight.   
  • Squeeze the shoulder blades together.   
  • Slight bend in the knees and pull into the belly button. 

Sumo Deadlift 

  • Back and neck neutral with a wide stance just outside the shoulders.   
  • Pull the band up between the legs and squeeze your bum.  
  • Keep the movement smooth and controlled. 

Banded V Crunch 

  • Keep the feet off the floor and the tension in the band throughout.   
  • Keep the chest up and back straight sucking in your core. 

Overhead Press 

  • Keep the motion smooth and controlled and pushing from the chest, bring the head under when pushed over to complete the move.

Stationary Lunge 

  • With a straight back and a slight bend in your knee, lean forward until you feel the hamstring stretch.   
  • Kick the opposite leg bag for balance and adding a squeeze to the glute will target a second muscle group. 

Front Raises 

  • Keep the body straight and the core engaged.   
  • With straight arms, raise until level with the face to feel the burn in the front head of the shoulders. 

Take-Home Message 

A resistance band is such an inexpensive addition to the impromptu home gym and with the amount of versatility, they offer it’s a new staple. Combining this with a full-body workout is such an effective way to get a sweat on whilst adding the extra resistance from one simple band is genius. 

Isaac Syred

Isaac Syred

Writer and expert

Isaac is a brand communications apprentice with a passion for all things fitness. He has always had a passion for football, playing at a high youth level and enjoying 4 years of competitive kickboxing. Over recent years Isaac has dedicated himself to continually improving in the gym, enjoying both functional fitness and bodybuilding styles of workouts. He strongly believes that you should always have balance and likes to spend his time at the weekends socialising with his friends.