#FatblasterFriday | 8 Resistance Band Exercises for Home or Travel

Well, the turkey and mashed potatoes are finished. The last of the pumpkin pie cheesecake was eaten for breakfast. The wine bottles have been carried to the curb. Another Thanksgiving dinner is over and done.

resistance band exercises

Now’s the perfect time to haul yourself off the couch and squeeze in a quick workout!

I know, you’re not at home and you don’t have any equipment other than that resistance band I suggested you pack 😉

resistance band exercises

This week’s #FatblasterFriday workout is a short and sweet, whole body strength workout, perfect for regular exercisers and newcomers to fitness alike. Just twelve reps of each of 8 resistance band exercises and you’re done (unless you had seconds on dessert; then you need to do the circuit two more times…).

Tips for working with a resistance band?

  • always check your band for tears and holes before you begin your workout; a band that snaps during exercise will leave a nasty bruise on your arm, leg or face
  • bands with padded handles are easier to use than bands without
  • bands generally come in 4′ and 6′ lengths. The longer the band, the more versatile (you can always shorten it when more resistance is needed; see below)
  • make sure there’s tension on the band at the beginning of each exercise; no tension, no added resistance
  • increase the resistance on the band by shortening the distance between the handles, either by wrapping the excess band around your wrists (as demonstrated in the video) or by stepping on the band with both feet (again, see the video for more details)

Ready to go? The “Resistance is NOT futile” Band Workout!

 resistance band exercises

Did you like this workout? Then PLEASE

  • WATCH and DO the workouts with me
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  • CHECK OUT the #FatblasterFriday Playlist for more, real time workouts
  • PIN the above WORKOUT PHOTO
  • GIVE me your FEEDBACK on YouTube or in the COMMENTS section below
  • LIKE and SHARE my videos with your friends via email, Facebook and Twitter


Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.



  1. Great workout out course. Pinned the video to share 🙂
    Jill @ Fitness, Health and Happiness recently posted…Fitness Friday || Turkey Day 10K RecapMy Profile

    • Thanks Jill! Hope you had a great Thanksgiving (I have some online SEO resources that I’ll dig up and send to you; first lesson had a lot of info!)

  2. I love my bands! You can really get a good pump once you know what to do with them!

    Glad you had a great Thanksgiving! 🙂
    Kierston recently posted…FUriday Things…My Profile

  3. Kammie @ Sensual Appeal says:

    Cheesecake for breakfast? I am ALL for it 😉
    Love resistance bands, so simple and cute but deadly!
    Kammie @ Sensual Appeal recently posted…6 Things I’m thankful for this ThanksgivingMy Profile

  4. I’m not a huge fan of resistance bands. It could be because I don’t think mine are of good quality. The only really great set I had I gave to my daughter because she has no equipment at all.

    I’m gonna give this a go though. Pinned!
    Carli recently posted…Turkey Baby Bye-Bye Circuit Workout #WIAW #RWRunStreakMy Profile

    • Yes, Carli, quality bands make all the difference. At my gym, our bands are heavy duty rubber and covered with fabric to protect the skin from friction.

      Let me know what you think of the workout! I have lots more band exercises for another video…

  5. I am never sure I am using the right tension, but I will give it a try! Pinned to share of course!
    Elle recently posted…Tuesday TruthsMy Profile

    • Elle, always make sure there’s tension on your band when you’re in the starting position for each exercise. No tension means you might as well not be using a band.
      Thanks for pinning!

  6. Always love Tamara!!!! I bring my bands when I go places even if their is a gym cause ya never know about the gym hours AND maybe short of time & need to do in the room. I even use mine at the gym too! 🙂 Tweeting & Pinning!!!!!!
    Jody – Fit at 55 recently posted…New Weightlifting Tricks for Post Turkey Day!My Profile

    • Ha! Always love you back, Jody!
      Bands are a great, all levels tool. I always start my new clients off on bands before we move to free weights!

  7. Thanks for the tips. I don’t work too much with resistance bands, but glad to know that there is content out there to help us out. Pinning and sharing!
    Pavement Runner recently posted…Playlist Thursday: “Thankful” SongsMy Profile

    • Thanks for sharing! You should give them a try. I believe that the Angry Trainer prepped for his summer competition using ONLY resistance bands! Clearly, they work!

  8. I’ve been loving your Friday workouts because they give me new ideas for what to do in the gym. I’ve been looking for workouts with the resistance band so thank you for this!
    Christine @ Love, Life, Surf recently posted…My Life in NumbersMy Profile

    • You’re welcome! I have so many other uses for bands, I’ll be certain to create another workout with them soon!

  9. This is great, Tamara! I’m currently out of town, so I can’t wait to try this in my hotel room tomorrow morning. 🙂
    Carrie Rubin recently posted…Who Wants To Stroke My Goatee? A Hairy MovemberMy Profile

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