Full Body Band + Bodyweight Workout

If you’re looking for a workout that strengthens your whole body, improves stability, and can be done anywhere with minimal equipment—this one is for you. All you need is a mini band and some space to move.

This circuit blends strength, core control, and mobility so you’ll feel challenged from head to toe. It’s great as a standalone session or as an add-on to your usual training routine.

👉 Perform 3 rounds

👉 Do 12–15 reps per exercise or hold/work for about 30 seconds each

👉 Rest for about 30–60 seconds between moves if needed

1. Plank Tap-Ins with Mini Band

Start in a plank position with the band around your ankles. Step one foot out slightly and then back in, alternating sides. This move fires up your core, glutes, and shoulders while keeping your hips steady.

Coaching tip: Keep your hips low and avoid rocking side to side.

2. Lateral Walking with Band

With the band just above your knees or around your ankles, lower into a mini squat and take side steps across the floor. You’ll feel this instantly in your glutes and outer thighs.

Coaching tip: Stay low and control your steps rather than rushing.

3. Squat with Tap-In

Holding a band just above your knees, squat down, then as you stand, tap one in together.

4. Good Mornings

Stand tall. Hinge forward at the hips, keeping your back flat, then return to standing. A classic move for strengthening your hamstrings and lower back.

5. Single Leg Glute Bridge

Lie on your back with one knee bent, the other leg extended. Push through your heel to lift your hips high, squeezing your glutes at the top. Alternate sides.

Coaching tip: Keep your hips level—don’t let one side drop!

6. Modified X-Up

Lie on your back with one leg straight, the other bent, and opposite arm overhead. Crunch up, crossing elbow to knee, then return to start. This targets your obliques and deep core muscles.

7. Push-Up with Shoulder Tap (Kneeling Option)

From a push-up position (or on knees for a modification), lower down into a push-up, then at the top, tap one shoulder with the opposite hand. This challenges your chest, arms, and anti-rotation core strength.

8. Bird Dog

On all fours, extend one arm and the opposite leg, then return and switch sides. This is a stability powerhouse move, building coordination and core control.

9. Superman

Lie face down with arms extended overhead. Lift your arms, chest, and legs off the ground, hold briefly, then lower back down. Great for strengthening your back and posture muscles.

10. Bear Hold with Arm Raise

From a tabletop position, lift your knees a few inches off the floor. While holding the position, raise one arm forward, then switch. This one works your shoulders, core, and stability all at once.

Wrap-Up

This circuit hits every major muscle group while building stability and endurance. You’ll strengthen your core, glutes, and back while also working mobility and balance. Plus, since most of it uses just a mini band, you can do it at home, the gym, or even while traveling.

💡 Tip: If you want to turn this into more of a cardio workout, shorten your rest and push the pace. For strength and control, slow down and focus on good form.