Band Camp: Beginner-Friendly Resistance Band Workout

Welcome to Band Camp! If you’re new to resistance bands, want to perfect your form, or get the most out of your band workouts, this is for you! “Camp” orientation starts with a 12-Minute How To Use Resistance Bands tutorial that’ll teach you all about various types of bands and how to properly use them. Then we’ll dive into the fun with a 30-minute full-body resistance band workout (which begins at 13:06 in the video) that can give you the same great muscle toning as a set of dumbbells. Click that button to play with this band!

30 Min Resistance Band Sculpting Circuit

Take your exercise routine outdoors (in reality or your imagination) with Jason, the Tropical Tornado. In this high-energy 30-minute circuit training workout with resistance bands, you’ll sculpt, tone, and burn while breathing in fresh air and soaking up the sun. With this travel friendly strength workout, the world is your fitness playground. Grab your band and unleash your power!

Resistance Bands Circuit

You don’t always need weights to get a great body-toning resistance training session. This travel-friendly circuit workout using booty bands and classic resistance bands delivers a legit total-body burn. The first 15-min circuit is a killer booty band circuit designed to engage the glutes and strengthen the hips. Then the second circuit is done using a classic resistance band with handles, and with that you’ll tackle your upper body, core, and more! It’s tone time, leggo!

This workout does not include a cool-down, but we have some great options here!

30 Min Resistance Band Burn

If you think you can’t get the best resistance band workout in an app, think again, because you just found it! Rebecca guides you through a cardio and strength circuit workout packed with resistance band exercises that work the entire body from head to toe. Grab your towel to soak up that sweat and get ready to feel the burn.

Resist Quitting. A Full Body Resistance Band Workout!

All you need is a resistance band and grit for this fun filled full body resistance band workout. Once we start we don’t stop until we’ve tackled every major muscle group. It’ll not only help you build lean muscle mass, but it’ll keep that heart rate up burning some mega kCals! Let’s knock out some of the safest and best resistance band exercises. Grab your band and let’s do this!

*Don’t forget to stretch!*

Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

20 Min Resistance Band Sculpt

No joke, all you’ll need is a resistance band and some grit to get this killer total body sculpt done. And, if you don’t have a resistance band, you can use a set of dumbbells instead! Either way, you’ll do some of the best resistance band exercises today – from your chest, to your back, shoulders, and all the way down to your toes! We get it all done in just 20 minutes. Push play to play!

*Don’t forget to warm up! See below for warm-up options*

Warm-Up Option #1

Cat’s 12 Minute Warm Up Spin: https://www.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/

Warm-Up Option #2

20 Jumping jacks

20 Bodyweight Squats

20 Alternating forward lunges

20 arm circles- 10 large / 10 small

Repeat 2-4 times

Warm-Up Option #3

Set a timer for 30 seconds for 10 rounds

1. Jog in Place

2. Butt kickers

3. Squats

4. Mountain climbers

5. Push ups

Repeat twice for a total of 5 mins

*Don’t forget to stretch!*

Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

Tropical Tornado: Total-Body Band Burner

Pop on into your home gym (or really anywhere ya like) to join Jason, the Tropical Tornado, for a muscle burning full-body strength workout using only resistance bands. We’ll hit every major muscle group, and the best part is that you can adjust the intensity just by adjusting your tension or simply switching to a heavier band. No gym, no big deal. Let’s go!

To finish your cool down and stretch, we have some great options here!

Mini Band, Mighty Burn

In this full-body mini band workout, we’ll show you that these bands are not just for a killer glute workout. That’s right… you’ll get all-over muscle toning as we hit arms, legs, core, and even your back with this small, but mighty, resistance tool. All you’ll need is a set of Mini Therabands and your body. Let’s “band” together and make it burn!

Mat Pilates w/ Thera-bands

Embrace the burn and savor the sculpt in this body-sculpting mat pilates workout with thera-bands. Though in this class you can get an amazing pilates session in without the bands, the added resistance provides an element of strength and control. Grab your mat and let’s feel the burn.

Spin Sculpt: The Resistance

If you enjoy a resistance heavy, tough grindin’ it out climb, combined with some of the best resistance band exercises today, then this is the class for you! Don’t get me wrong, there are a few flat road stretches to balance out this amazing Spin workout video, but get ready to hit that hill and work hard for it!

And for the killer total body sculpt portion, all you’ll need is a resistance band (or dumbbells) and some grit to get it done! From your chest, to your back, shoulders, and all the way down to your toes, we work it all in just 20 minutes before hitting the bike again.

Now get ready to Spin and Sculpt online; grab your towel, resistance band, and some water and let’s do this!

*Don’t forget to stretch!*

Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

TRX Total-Body Time!

When you want to build muscle without picking up a weight, click play on this TRX Total-Body Workout session. Be sure to get a good warmup, and then strap in for three blocks of some of the best muscle-building exercises using TRX straps (with a bonus option to use resistance bands) that will hit every major muscle group PLUS challenge your balance. The final push in this killer TRX workout is a core-sculpting set. It’s TRX-time – Let’s go!

This workout does not include a warm-up, but we have some great options here!

Total Body Pull Workout

Did you know that most people don’t do enough pulling-type movements in their fitness programs? Front side (push) workouts may be more popular, but you’ve gotta balance out your body movements for better posture, fewer injuries, and even better performance on the push moves. We’re giving you this interval-style class filled with 11 pull exercises for your whole body to get it done. Using dumbbells and a resistance band, you’ll cycle through two sets that incorporate all the pulling movements for a fat-blaster that’s also balancing your muscle strength. The only push you need to do is on the play button. Let’s do this!

*Don’t forget to stretch!*

Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

Throwback Tracks Cycle

Turn up the volume on this throwback music-themed Spin video, where you’re pumping it out all to the beat of your fave retro tunes. Your lungs will get their cardio burn while you build lower body and core strength with some back-to-back hill-climbing drills, followed by some well-deserved endurance riding. After your 40-minute ride, if you’d like you can also join us on the floor with your band for a 20-minute rocking resistance band sculpt session. Hit play and crank it up!

Format: 40 Min Cycle + an OPTIONAL 20 Min Resistance Band Sculpting session at the end

*Don’t forget to stretch!*

Check out Miriam’s 5 Minute Post-Workout Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/post-spin-cycling-stretches-in-5-minutes-by-studio-sweat-ondemand/

Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

Turn & Burn Spin Sculpt

Intervals & Endurance on the bike. Strength and Balance on the floor. This Spin & Strength combo class with Cat Kom is a whole lotta turn & burn. For the lean-mass building floor set, which comes after a 25 Min Spin Sweat-Fest, you can choose to use either TRX straps or an exercise resistance band. Get after it!

Strength Training Pull Workout

Pull ahead of the well-toned crowd in this amazing 20 minute on-line pull workout, focusing entirely on strength-training PULL exercises – those where the muscles contract when weight is being pulled towards your body. Using heavy dumbbells and an optional resistance band (bonus: if you’ve got a pull-up bar, you’ll get to use it. Woot woot!), you’ll get lots of work on the back, biceps, shoulders, and legs (and even some pull exercises for abs), with the rest of those beautiful, toned muscles gettin’ some love as well. And the last set has a surprise included. Git it done!

*Don’t forget to warm up! See below for warm-up options*

Warm-Up Option #1

Cat’s 12 Minute Warm Up Spin: https://www.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/

Warm-Up Option #2

20 Jumping jacks

20 Bodyweight Squats

20 Alternating forward lunges

20 arm circles- 10 large / 10 small

Repeat 2-4 times

Warm-Up Option #3

Set a timer for 30 seconds for 10 rounds

1. Jog in Place

2. Butt kickers

3. Squats

4. Mountain climbers

5. Push ups

Repeat twice for a total of 5 mins

*Don’t forget to stretch!*

Check out Miriam’s 10 Minute Back and Upper-Body Stretch: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/10-minute-back-upper-body-stretch/

Or choose another stretch session from our awesome selection of Stretch Classes: https://www.studiosweatondemand.com/classes/stretch-restore-workouts/

30 Minute Sculpt September 22, 2016

Sculpt that body and burn mega calories in a flash with this strength, balance, and cardiovascular challenging workout. You just need a resistance band, a set of free weights and… your ENTIRE body to get this amazing 30 minute full-body workout done. Are you gonna take this challenge?!

Spin Sculpt June 5, 2016

Fast and fun are the 2 words that best describe this killer Spin and Strength class. 5 dismounts make the workout go super quick! So when you’re on the bike make every pedal stroke count!

One of Rebecca’s tools of choice in this power hour is a resistance band, but if you don’t have one you can do the modifications given.

With a focus on drills, intervals and hills, as well as an occasional flat road when we earn it, it’s a fat torching blast. So no reason not to grab your weights and mount up! It’s time to ride.

30 Minute Sculpt November 30, 2014

Get ready to SHRED IT UP FAST! All you need for this killer sculpting session is a resistance band and a “Can do!” attitude. Four intense interval sets are packed into this 30 minute total body workout. You’ll alternate two strength intervals using your resistance band with a fat frying cardio drill. This is the perfect way to go after that lovely lean look. Ready, Set, Sculpt!

TRX Sculpt December 22, 2013

With 2 incredibly light and portable pieces of equipment (just a resistance band and TRX strap) the Olganator is going to crush you! This total body strength training workout is going to ‘ pump you up!’ Expect major calorie burn not just during, but after, the workout is over. It’s got simple, but killer drills that you can be done anywhere; your living room, your mother-in-law’s, or even a hotel. Don’t be a girly man… Go! 😉

Strength & Stamina: Killer Travel Workout!

This killer workout can go anywhere you go because all you need is a resistance band & your body! Cat leads you through a circuit of 45 second strength drills and cardio bursts. The end result is massive fat burn and plenty of lean body mass! Awesome stretch at the end leaves you feeling… completely amazing!