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20-Minute Full Body Resistance Band Workout

20-Minute Full Body Resistance Band Workout — video by Tom Peto Training Play · 21:20

Video by Tom Peto Training on YouTube · Open on YouTube

Two rounds of 11 band exercises: thrusters, seated rows, face pulls, deadlifts, upright rows, pull-aparts, squats, side steps, curls and overhead extensions. Ideal for travel or minimal kit; warm up first.

  • 21 min
  • Intermediate
  • Low impact (no jumping)
  • resistance band
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Step by step 9

Tap a time to watch that step in the video.

  1. Thrusters: stand on the band, feet just wider than hips, squat with it at your shoulders and press overhead. 0:34
  2. Seated rows, then seated face pulls: lead with your elbows and squeeze your shoulder blades together. 1:30
  3. Band deadlifts: hinge at the hips with a flat back, then squeeze your glutes to stand tall. 3:17
  4. Upright rows, pulling the band to your chin elbows first, then band pull-aparts at forehead height. 4:10
  5. Squats with the band over your shoulders, or held at your sides, knees pointing out over your toes. 6:01
  6. Side steps: cross the band into an X and take small steps, keeping it stretched so it never goes slack. 6:49
  7. Single-arm bicep curls, 40 seconds each arm: squeeze up and lower slowly. 7:51
  8. Overhead tricep extensions: band behind your head, elbows tucked in, extend fully overhead. 9:45
  9. Round 2: all 11 exercises again, doubling the band or using a thicker one if you can. 10:58

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

Form cues from the coach

  • Lead face pulls and rows with your elbows and squeeze your shoulder blades together
  • Keep the band slightly stretched between your feet on side steps so it never goes slack
  • Lower each curl slowly instead of letting the band snap you down

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 5 takes load

  • Shoulders takes loadupright rows, face pulls, pull-aparts, thrusters
  • Elbows takes loadbicep curls, overhead tricep extensions, rows
  • Lower back takes loadband deadlifts, seated rows
  • Hips takes loadsquats, thrusters, band deadlifts, side steps
  • Knees takes loadthrusters, band squats, deadlifts
  • Wrists & hands movesgripping the band, curls, pulls
  • Upper back movesseated rows, face pulls, pull-aparts
  • Ankles & feet movessquats, thrusters, side steps
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Lighter or single band; hold band at your sides, not overhead, in squats

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 Tom Peto Training; 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