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The Hidden Power of Resistance Bands for Full Body Workouts

The Coronavirus global pandemic has been a tough year for all of us in various ways. Suddenly we were all quarantined into our homes, and barely able to go grocery shopping much less hit the gym. Many people were unprepared and unequipped to handle this sudden inability to continue their fitness regime. Most gym-goers take advantage of the large variety of equipment because they don’t have the space or finances to install all their favorite equipment into their home. If this sounds like you, and you’re looking for a way to intensify your workout, but are limited on space, resistance bands can boost your fitness routine without taking up too much room!

Whether you have a large home or cozy studio apartment, whether you’re a fitness novice or have been a lean machine for years, resistance bands make incredible pieces of equipment. They take so little space that they’re perfect if you’re constantly on the move, travel for work, or just want to be able to get some exercise in at the office. Even star athletes like LeBron James and Tom Brady choose resistance band workouts to get into athletic shape, build lean muscles and improve endurance.

What Makes Resistance Bands So Useful for Fitness?

resistance band - glute workout - archon fitness

Resistance bands are one of the most functional and effective pieces of equipment, yet they don’t get much recognition or acknowledgment for this. The unassuming design of resistance bands often leads people to think they’re not “for them” but resistance bands have multiple uses. 

When paired with the right movements, resistance bands can boost strength training, mobility, and rehabilitation exercises. They work great for singular or compound movements for isolation exercises and full-body workouts. You can purchase them with handles for easier grip, or as a flat rubber band. They come in varying resistance levels so you can increase your stamina and strength as you go. 

At Archon Fitness, we understand the flexibility and functionality that resistance bands offer, that’s why we designed Archon resistance bands to be durable, challenging, and fully functional for a variety of workout styles. When you’re ready to start your resistance band training, or if you want to just give it a shot, get your Archon resistance bands and try these powerful exercises to engage your whole body. 

Lower-body Resistance Bands Exercises

resistance band workout - resistance band lunge - archon fitness

Front Squat

Muscle Targets: Glutes, quads, hamstrings, groin, hip flexors, and calves.

How to: 

  1. Step into the resistance band and place it flat over your lower quads.
  2. Begin in a standing position slightly wider than shoulder-width.
  3. Squat down. Ensure your back is straight, the chest is up, and your abs engaged. Keep your knees behind your toes.
  4. Engage glutes and hamstrings to return to a standing position.
  5. Perform 3 – 4 sets of 8–12 reps.

Lateral Band Walk

Muscle Targets: Hips, glutes, quadriceps, hamstrings

How to: 

  1. Place the resistance band flat around your ankles, stand with feet hip-width apart and assume a squat position. Ensure your thighs are parallel to the ground.
  2. Maintaining the squat position, step your left leg out to the left against the band, followed by the right foot. 
  3. Step your right foot our to the right against the band. Continue to alternate sides while maintaining the squat position.
  4.  Perform 3 sets of 8-10 reps (on each leg).

Banded Glute Bridge 

Muscle Targets: Hips, glutes, hamstrings, quadriceps

How to: 

  1. Lie faceup on the floor or a mat with a resistance band wrapped around your thighs, just above your knees. Bend your knees and plant feet hip-width apart. Place hands at your sides.
  2. Press your lower back to the ground by engaging your core. 
  3. Press your heels into the ground and lift your hips until they align with your knees. 
  4. Squeeze your glutes at the top and hold for 1 -2 seconds.
  5. Lower your hips to the floor to return to the starting position.
  6. Perform 3 sets of 15–20 reps.


Muscle Targets: Hips, glutes, hamstrings, quadriceps

How to:

  1. Start with feet hip-width apart, toes slightly pointed out.
  2. Stand with your feet inside the resistance band. Using both hands, grab the band.
  3. Maintain a natural arch in your lower back arched, with a soft bend in your waist and knees.
  4. Stand up by engaging your core, lifting your chest, keeping your upper back straight, and head forward. Be sure to pull the band taut.
  5. Perform 3 sets of 8 – 12 reps. 

Upper-body Resistance Bands Exercises

resistance band upper body workout - archon fitness - resistance band exercise

Band Pull-Apart

Muscle Targets:: Chest, triceps, rhomboids (upper back)

How to:

  1.  Stand with your feet shoulder-width apart.
  2. Extend arms out in front of you, grasping the resistance band in each hand. 
  3. Engage shoulders to pull the band apart. You should be pulling the band towards your chest as you pull shoulder blades together. 
  4. Return to the starting position.
  5. Perform 3 sets of 8-10 reps.

Upright Row

Muscle Targets: Shoulders

How to: 

  1. Stand with your feet inside the band, feet shoulder-width apart. 
  2. The correct form includes shoulders back, back straight, head facing forward. 
  3. Grasp the top of the band with an(overhand grip. Keep hands close together and arms straight.
  4. Pull hands up toward your chin. Make sure elbows are pointed out to your sides and your forearms are parallel to the floor.
  5. Slowly lower arms to the starting position. 
  6. Perform 3 sets of  8-10 reps.

Bicep Curl

Muscle Targets: Biceps

How to: 

  1. Stand inside the band, with feet shoulder-width apart.
  2. Grab the top of the band with an underhand grip, keeping hands on the outside of the hips, with arms extended straight down.
  3. Engaging the biceps, bend arms to a curl, lifting the band to about chin height.
  4. Slowly return the band to the starting position.
  5. Perform 3 sets of 8-10 reps.

PRO-TIP: To add extra intensity, set a timer for 30 seconds to do as many reps as possible. When doing this, be sure not to lock out your joints.

Banded Push-Ups

Muscle Targets: Chest, triceps, shoulders

How to: 

  1. Position the resistance band so it’s lying across your mid/upper back. Hold one end of the band in each hand, so that each thumb is inside the band.
  2. Get into a push-up position, placing your hands underneath your shoulders, body straight, and toes tucked. Start by La flat on your stomach with your legs straight behind you and toes tucked. 
  3. Lower down and then push-up against the band to full extension, ensure your back and butt are straight and engaged.
  4. Perform 3 sets of 8-10 reps.

Core Resistance Bands Exercises

resistance band core workout - archon fitness - resistance band exercise

Banded Plank Jack

Muscle Targets: Abs, glutes

How to: 

  1. Place the resistance band flat around your ankles. 
  2. Get into a push-up position, placing hands underneath your shoulders.
  3. Jack both legs out to the sides, engaging core and glutes to maintain the stretch of the band.
  4. Jack both legs back into starting position. 
  5. Perform 3 sets of 8-10 reps.

Banded Mountain Climbers

Muscle Targets: Abs, glutes

How to: 

  1. Place the resistance band looped around your toes.
  2. Get into a plank position, keeping the body straight, engaging the shoulders and hips.
  3. Pull one knee up towards your chest, then back down to start. 
  4. Repeat on the other leg. Continue to alternate in a continuous movement.
  5. Perform 3 sets of 10 – 12 reps on each leg.

Side Plank Crunch

Muscle Targets:: Abs

How to: 

  1. Place the band around your feet. 
  2. Get into a side plank position, ensuring your body is straight, hips are lifted, and the head is in line with the spine. 
  3. Extend your top arm over your head.
  4. Engage your core and bend at the waist as you bring your top arm elbow and your top knee together.  
  5. Return your arm and leg to the starting position with stability and control. Place the band around your feet and lie on your back. 
  6. Perform 3 sets of 8 reps on that side. Repeat on the opposite side.

Bicycle Crunch

Muscle Targets: Abs

How to: 

  1. Place the resistance band around your feet. 
  2. Lying down flat on your back, place hands by your ears, elbows pointing to the sides.
  3. Bring your legs into a tabletop position, legs lifted, knees bent. 
  4. Raise shoulder blades off of the floor. 
  5. Extend the left leg out as you pull your right leg towards your stomach while twisting your upper body to touch your left elbow to your right knee. 
  6. Switch extended legs and bring the right elbow to the left knee.
  7. Repeat in a continuous motion.
  8. Perform 3 sets of 10 on each side.

Get the Best Results and Experience with Archon Resistance Bands

Training Band Set of PR - Archon Fitness - exercise equipment store

To get into the best shape of your life, you need the right equipment. For home gyms and commercial gyms, Archon Fitness is creating a new standard in high-quality fitness equipment. Our passion is fitness and our mission is to provide people with access to the best performance and fitness equipment available at an affordable cost. Individuals and commercial gyms alike can trust the durability, effectiveness, and great price of Archon equipment. 

If you’re interested in learning more about Archon Fitness, visit our website to view all of our available products, or subscribe to our Youtube channel to get professional tips to help you achieve your fitness goals. At Archon, our legendary equipment can turn you into a legend.

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