Workout Details

  • Duration: 28 Minutes
  • Calorie Burn: 120-200
  • Difficulty: 2/5
  • Equipment: Exercise Band
  • Training Type: Low Impact, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Upper Body

At Home Resistance Band Workout for the Upper Body - Exercise Band Training

Resistance bands are an awesome training tool because they are so versatile, inexpensive, and easy to store and travel with.

For this Resistance Band Workout video, all you’re going to need is a set of bands, as well as a door anchor or wall attachment to hook your band onto for several of the exercises. Most kits come with an anchor or foam roll that you can stick through any door frame – if you don’t have one, you can weave the band that you want to use through the handle of a second band, and then close the handle of that second tubing on the outside of the door so that it holds it in place. If you have a heavy enough piece of furniture, you could also loop the tubing around the leg of a chair, sofa, or table.

Workout Structure
6 Exercises
12 Repetitions
3 Rounds

Printable Workout Routine
Standing Rows – Anchor your resistance band in the door way (or anyway that you conveniently can) and stand facing that direction, a handle in each hand. Adjust your distance so that there is appropriately challenging tension when your elbows are pulled back behind your torso. Keeping your arms in close to your sides, pull backwards & then move back to the starting position to complete one rep.

Chest Presses – Turn away from the point that you are anchored, and this time complete a chest press.

Lateral Pulls – Lie on your back with your arms above your head, hands pointed towards where your band is anchored. Pull up and just over your head, then lower your hands back down to the ground above your head to complete one rep.

Shoulder Presses – Stand on the tubing, making sure that there is equal length on each side. Press up so that your hands are level with your shoulders; this is your starting point. Press straight up, and then lower to complete a rep.

Bicep Curls – Stay standing on the rope, and this time straighten and flex at the elbow to complete bicep curls, making sure to keep your elbows pinned at your sides.

Tricep Extensions – Step over, on, and through the tubing in order to end up standing on the tubing with one foot and over it with the other. Extend on arm overhead and complete a tricep extension.

How many calories does this Fitness Blender Burn?
We estimate that this 28 minute upper body resistance band workout burns roughly 120 – 200 calories total. Remember, while you may burn more calories per minute doing cardio, you get a higher net expenditure with strength training because lean muscle gives you the advantage of a boosted metabolism for 24-48 hours after your workout is complete.

What other videos should I combine this with?
A combination of cardio and strength training is ideal for both good health and staying/getting lean. We recommend that you do this upper body workout video with some of our cardio workouts. You can either do 10-15 minute videos both before and after these resistance bands exercises, or you can do a longer 20-30 minute cardio session before or after. Remember to look up one of our cool down or upper body stretching routines once you’re finished.

How many times a week can I do this routine?
We recommend that you do this workout (or any of our other upper body strength training videos) 2-3 times per week, with the same number of strength routines for the lower body. Do it in conjunction with Fitness Blender’s cardio workouts (our low impact cardio workouts can be done daily; HIIT no more than four times weekly), and you will reach your fitness goals in no time.