The following resistance band workout is designed to take you through 6 days of total body strength training that will get and keep you in great shape. Since resistance bands are portable, lightweight and affordable, you can easily get a good set and use them practically anywhere.

This explosive resistance band workout addresses the upper body, lower body and trunk with specific exercises performed on 3 days and different exercises performed on the alternating days. This fitness tube workout can easily be accomplished in 30 minutes or less each day by moving from one exercise directly to the next. Rest time should only consist of what it takes to change positions or band placement.

6 Day Resistance Band Exercise

Days 1, 3 & 5

Upper Body

Super Set – Complete one set of each exercise followed by a set of the next until all sets are complete.

• 2 Arm Bicep Curls – 3 sets of 10 reps
• Pushups – 3 sets of 25

Super Set –

• Overhead Tricep Extensions – 3 sets of 10 reps for each arm
• Lateral Raises – 3 sets of 10 reps for each arm

Super Set –

• Tricep Extensions – 3 sets of 10 reps
• Lat Pull Downs – 3 sets of 10 reps

Super Set –

• Pec Flyes – 3 sets of 10 reps
• Reverse Flyes – 3 sets of 10 reps

Super Set –

• Standing Chest Presses – 3 sets of 10 reps
• Upright Rows – 3 sets of 10 reps
  

Lower Body

Super Set –

• Knee Flexions – 3 sets of 10 reps for each leg
• Hip Extensions – 3 sets of 10 reps for each leg

Super Set –

• Knee Extensions – 3 sets of 10 reps for each leg
• Seated Hip Flexions – 3 sets of 10 reps for each leg
  

Trunk

Super Set –

• Crunches – 3 sets of 20 reps
• Woodchops – 3 sets of 10 reps for each side
  

Days 2, 4 & 6

Upper Body

Super Set –

• Seated Rows – 3 sets of 10 reps
• Pullovers – 3 sets of 10 reps

Super Set –

• Shoulder Presses – 3 sets of 10 reps
• Front Raises – 3 sets of 10 reps

Super Set –

• Pronations – 3 sets of 10 reps for each arm
• Supinations – 3 sets of 10 reps for each arm

Super Set –

• Internal Rotations – 3 sets of 10 reps for each arm
• External Rotations – 3 sets of 10 reps for each arm

Super Set –

• Wrist Extensions – 3 sets of 10 reps for each arm
• Wrist Flexions – 3 sets of 10 reps for each arm
  

Lower Body

Super Set –

• Standing Abductions – 3 sets of 10 reps for each leg
• Standing Crossover Abductions – 3 sets of 10 reps for each leg

Super Set –

• Standing Hip Flexions – 3 sets of 10 reps for each leg
• Laying Hip Abductions – 3 sets of 10 reps

Super Set –

• Dorsiflexions – 3 sets of 10 reps for each leg
• Plantarflexions – 3 sets of 10 reps for each leg
  

Trunk

Super Set –

• Sitting Twists – 3 sets of 20 reps (10 to each side)
• Standing Twists – 3 sets of 20 reps (10 to each side)