Move · Videos · Strength · 16 min

16-Minute Beginner Loop Band Workout for the Whole Body

16-Minute Beginner Loop Band Workout for the Whole Body — video by Vive Health Play · 15:39

Video by Vive Health on YouTube · Open on YouTube

A certified personal trainer takes you through 10 slow reps of each move with a light loop band: arm pulls, curls and triceps presses, then standing side and back leg lifts, band squats, bridges and lying leg work. Hold a chair or wall for balance if needed.

  • 16 min
  • Beginner
  • Low impact (no jumping)
  • resistance band, mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Shoulder pulls: hold the band loosely, elbows and shoulders relaxed, and pull it out and in 10 times. 0:13
  2. Triceps press-downs: keep the top hand still and press the lower hand down with a soft elbow; then swap. 1:04
  3. Biceps curls: lower hand anchored, curl the top hand up with your elbows tucked in; then swap grips. 2:22
  4. Pull-aparts: in front of the chest, then overhead and down (stay lower if it hurts), then behind your back. 3:42
  5. Side leg lifts: band just above the ankles, hold a wall or chair if needed, and lift each leg out 10 times. 5:47
  6. Back leg lifts: chest up, foot flexed and hips facing forward, kick each leg back 10 times. 7:20
  7. Front leg lifts: raise each leg forward only as high as you can control, keeping your hips level. 8:34
  8. Squats with the band above the knees: a wide stance first, then narrow, weight in the heels and chest up. 9:46
  9. Glute bridges on the mat: feet under the knees, push through the heels and lift only as high as is comfortable. 11:56
  10. Lying leg work: open the knees against the band (never on the joint), then legs up with the band at the ankles. 12:52

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your elbows tucked into your sides on curls to protect shoulders and elbows
  • Relax your shoulders and don't grip the band too hard
  • Place the band just above the ankles or knees, never on the joints

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadband pull-aparts, overhead pull-downs
  • Elbows takes loadband curls and triceps presses
  • Hips takes loadstanding side and back leg lifts, squats
  • Knees takes loadwide and narrow band squats
  • Wrists & hands movesgripping the band
  • Lower back movesbridges, lying leg lifts
  • Ankles & feet movesstanding on one leg for leg lifts
  • Down on the floor. You get down to the floor and back up again.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Hold a wall or chair for standing leg lifts; squat only as low as is comfortable

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Vive Health; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety