A 15-Minute Resistance Band Workout That Targets Every Major Muscle Group

By Jan 2, 2024
You can do biceps curls, side lunges and hollow holds with a resistance band to work all your muscles.
Image Credit: andresr/E+/GettyImages

On the hunt for a full-body workout you can do in minimal time with minimal equipment and get it done virtually anywhere? Look no further! The following 15-minute resistance band workout targets your legs, butt, biceps, triceps, back and core.

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In it, you'll perform two exercises individually and then put them together in a combo. Combination exercises allow you to work more muscle groups in a shorter amount of time, which will seriously increase the efficiency of your workout.

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How to Do This Workout

Perform two individual exercises for 30 seconds a piece with no rest in between. Then perform the exercises as a combo for 60 seconds. Take a small rest before moving on to the next section. For example: 30-second biceps curl, 30-second squat then 60-second biceps curl/squat combo.

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Once you complete all three sections, you'll have 60 seconds of core work before you start the workout back to the top.

Perform this sequence in it's entirety two times through to complete your 15-minute workout. Add this workout into your routine two to three times per week.

Things You'll Need

Part 1

1. Banded Biceps Curl

Sets 2
Time 30 Sec
  1. Stand with your feet hip-width apart on top of a resistance band, holding a handle with each hand, palms facing away from your body, arms at your sides and a slight bend in your knees.
  2. Roll your shoulders back and down to keep your chest up and core tight.
  3. Working against the resistance of the band, lift both handles up to your shoulders while keeping your elbows close to your sides.
  4. Lower the handles back down to your sides with control.
  5. Repeat.

2. Banded Squat

Sets 2
Time 30 Sec
  1. Stand securely in the middle of the band with your feet shoulder-width apart. Hold a handle of the band in each hand and bring them to shoulder height, palms facing in.
  2. Bracing your core and keeping your back straight, push your hips back and bend your knees, lowering down until your thighs are parallel with the floor (or as low as you can comfortably go).
  3. Press your feet firmly into the ground to stand back up.
  4. Repeat.

3. Banded Biceps Curl/Squat Combo

Sets 2
Time 1 Min
  1. For the biceps curl, stand with your feet hip-width apart on top of a resistance band, holding a handle with each hand, palms facing away from your body, arms at your sides and a slight bend in your knees.
  2. Roll your shoulders back and down to keep your chest up and core tight.
  3. Working against the resistance of the band, lift both handles up to your shoulders while keeping your elbows close to your sides.
  4. Lower the handles back down to your sides with control.
  5. Perform 3 biceps curls.
  6. For the squat, hold a handle of the band in each hand and bring them to shoulder height, palms facing in.
  7. Bracing your core and keeping your back straight, push your hips back and bend your knees, lowering down until your thighs are parallel with the floor (or as low as you can comfortably go).
  8. Press your feet firmly into the ground to stand back up.
  9. Perform 3 squats.
  10. Repeat this sequence of 3 biceps curls and 3 squats for 60 seconds.

Part 2

1. Banded Deadlift

Sets 2
Time 30 Sec
  1. Stand with your feet hip-width apart on top of a resistance band and cross the bands creating an “X”. Grab low enough on the tube of the band to create resistance.
  2. Roll your shoulders back and down away from your ears, engage your back and brace through your core.
  3. Push your hips back and lower your torso, allowing a very small bend in your knees.
  4. Keeping your hands close to your body, lower until they're at about shin height.
  5. Pause, then push through your heels and squeeze your glutes to stand up tall.
  6. Repeat.

2. Banded Bent-Over Row

Sets 2
Time 30 Sec
  1. Stand with your feet hip-width apart on top of a resistance band and cross the bands creating an “X”. Grab low enough on the tube of the band to create resistance.
  2. Push your hips back and soften your knees to lean your torso forward until it's nearly parallel with the ground and your weight is centered in your heels.
  3. Brace your core and think about keeping your back completely flat.
  4. Leading with your back, squeeze your shoulder blades together and then pull through your arms to raise the handles up toward your ribcage.
  5. Pause at the top of the movement.
  6. Release your hands back to the starting position.
  7. Repeat.

3. Banded Deadlift/Bent-Over Row Combo

Sets 2
Time 1 Min
  1. For the deadlift, stand with your feet hip-width apart on top of a resistance band and cross the bands creating an “X”. Grab low enough on the tube of the band to create resistance.
  2. Roll your shoulders back and down away from your ears, engage your back and brace through your core.
  3. Push your hips back and lower your torso, allowing a very small bend in your knees.
  4. Keeping your hands close to your body, lower until they're at about shin height.
  5. Pause, then push through your heels and squeeze your glutes to stand up tall.
  6. Perform 2 deadlifts.
  7. For the bent-over row, push your hips back and soften your knees to lean your torso forward until it's nearly parallel with the ground and your weight is centered in your heels.
  8. Brace your core and think about keeping your back completely flat.
  9. Leading with your back, squeeze your shoulder blades together and then pull through your arms to raise the handles up toward your ribcage.
  10. Pause at the top of the movement.
  11. Release your hands back to the starting position.
  12. Perform 2 bent-over rows.

Part 3

1. Banded Side Lunge

Sets 2
Time 30 Sec
  1. Stand with your feet hip-width apart and a slight bend in your knees.
  2. Hold a resistance band across your chest with one hand near each end, at a comfortable shoulder-width distance apart.
  3. With your palms facing down, pull the band apart and to the sides of your body at chest level, keeping your core tight.
  4. Shift your weight to the right and step to your right with your right leg.
  5. With a flat back, bend your right knee and shift your hips back, keeping your left leg straight.
  6. Keep your toes pointed forward on both feet.
  7. Press into your right heel to return to standing.
  8. Repeat on the other leg and continue alternating.

2. Banded Pull-Apart

Sets 2
Time 30 Sec
  1. Stand with your feet hip-width apart and a slight bend in your knees.
  2. Holding onto a resistance band with hands shoulder-width apart, extend both arms straight out in front of you to shoulder height.
  3. Relax your neck and shoulders and slowly pull the band apart while retracting your shoulder blades, creating tension on the band.
  4. Return to starting position and repeat.

3. Banded Side Lunge/Pull-Apart Combo

Sets 2
Time 1 Min
  1. Stand with your feet hip-width apart and a slight bend in your knees.
  2. Hold a resistance band across your chest with one hand near each end, at a comfortable shoulder-width distance apart.
  3. With your palms facing down, pull the band apart and to the sides of your body at chest level, keeping your core tight.
  4. Shift your weight to the right and step to your right with your right leg.
  5. With a flat back, bend your right knee and shift your hips back, keeping your left leg straight.
  6. Keep your toes pointed forward on both feet.
  7. Press into your right heel to return to standing.
  8. Relax your neck and shoulders and slowly pull the band apart while retracting your shoulder blades, creating tension on the band.
  9. Perform a lunge on your opposite side, then a banded pull-apart.
  10. Continue alternating between side lunge and banded pull-apart.

Core Work

Banded Hollow Hold Crunch to Hollow Hold V-Sit

Sets 2
Time 1 Min
  1. Lie flat on your back with your feet off the ground so your legs are bent at a 45-degree angle.
  2. Loop a resistance band in half to create constant tension in the band by pulling it tight so it remains straight.
  3. Hold the band with hands shoulder-width apart, extend both arms straight out in front of you and reach toward your shins.
  4. Lift your shoulders off the mat and extend your arms and band overhead. As you do this, straighten your legs and lower them a few inches so your feet are hovering over the ground. You should be in a hollow hold position.
  5. Then bring your knees into your chest as you bring your arms forward and tap the band to your legs.
  6. Extend your arms and legs back out into a hollow hold position.
  7. Then, bring your knees into your chest as you bring your arms forward and tap the band to your legs.
  8. Repeat.