Resistance Band Exercise Chart Printable
If you are searching for a resistance band exercise chart printable, then you have come to the right place. I have seen a lot of need for this sort of printable, so I created one just for you.
This resistance band exercise chart printable covers the upper body, lower body, and core exercises, ensuring a full-body workout that can be tailored to your fitness level.
Whether you’re looking to add variety to your home workouts, enhance your gym routine, or simply stay fit, resistance bands can help you reach your fitness goal and be swimsuit ready in no time!
*This post includes my affiliate links
Resistance Band Exercise Chart (Free Printable)
Having a visual reference of exercises can help you stay motivated and ensure proper form. Let’s dive in and discover the benefits of resistance band training. (Don’t forget to grab the free printable exercise charts below plus the free workout planner that goes with the workouts!)
Resistance band training is a great option for individuals of all fitness levels. These bands can target every muscle group effectively, simulating traditional gym exercises while allowing for a wide variety of movements.
Their adjustable resistance levels cater to beginners through advanced users, aiding in gradual strength progression.
Unlike weights, resistance bands provide continuous tension that’s gentle on joints, making them ideal for injury prevention and rehabilitation.
Regular use enhances muscle strength, endurance, and tone, while also improving flexibility and range of motion through dynamic stretching. Resistance bands are perfect for home workouts or on-the-go fitness routines.
Resistance Band Exercise Chart Printables
Upper Body Resistance Band Exercises
These resistance band workouts are targeting your upper body muscles. Let’s get started!
- Banded Upright Bicep Curl
Muscles Targeted: Biceps
Instructions: To do a Banded Bicep Curl with a resistance band, stand on the band, hold the ends, and curl your hands towards your shoulders.
Do 10-15 reps, adjust the band as needed. This exercise targets the biceps for strength and muscle tone.
- Band Pull-Apart
Muscles Targeted: Shoulders (rear delts)
Instructions: Stand on the band, hold the ends, and pull the band apart, then return. Aim for 12-15 reps to target the upper back and rear deltoids, improving posture and upper body strength. Adjust the band tension as needed.
- Band Upright Row
Muscles Targeted: Upper back (rhomboids)
Instructions: Secure one end and hold the other with both hands, facing the anchor. Pull the band towards your waist, then return. Aim for 12-15 reps to target your upper back muscles, improving strength and posture.
- Band Chest Press
Muscles Targeted: Chest (pectoralis major)
Instructions:
Instructions: Anchor the band behind you at chest height, hold the handles, and step forward for tension.
Press forward, extend your arms, and squeeze your chest. Return slowly. Aim for 12-15 reps per set, adjusting band tension as needed.
- Tricep Extension
Muscles Targeted: Triceps
Instructions: Stand on the band, hold the ends, and extend your arms overhead. Aim for 12-15 reps per set, adjusting band tension for a challenge. This exercise effectively targets the triceps and can be done anywhere.
Lower Body Resistance Band Exercises
These resistance band workouts are targeting your lower body muscles. Let’s get started!
- Squats with Band
Muscles Targeted: Quadriceps, glutes
Instructions: Place the band under your feet and hold the handles at shoulder height. Squat down, keeping your back straight and knees aligned with your toes.
Push through your heels as you return to a standing position. Aiming for around 10-15 repetitions per set is a good starting point.
- Lateral Band Walk
Muscles Targeted: Glutes, hip abductors
Instructions: Place a resistance band around your thighs above the knees. Stand with feet shoulder-width apart and knees slightly bent.
Step sideways with one foot, then follow with the other foot while maintaining tension on the band. Aim for 10-15 steps per side as a set and perform 2-3 sets.
This exercise targets the hip abductors and glutes, enhancing lower body strength, stability, and mobility.
- Glute Bridge with Band (My FAVORITE!)
Muscles Targeted: Glutes, hamstrings
Instructions: Lie on your back with knees bent and feet flat on the floor. Place a resistance band above your knees.
Make sure your knees are hip-width apart so there is a bit of tension on the band. Lift your hips off the floor, squeezing your glutes at the top.
Keep your core engaged and lower your hips back down slowly. Aim for 12-15 reps per set. This exercise effectively targets the glutes and hamstrings.
- Leg Press
Muscles Targeted: Quadriceps, hamstrings
Instructions: Secure one end of the resistance band behind you and loop the other end around one foot. Maintain tension as you extend your leg forward, straightening your knee against the resistance.
Control the movement back to the starting position. Do 12-15 reps. This exercise targets the quadriceps and hamstrings.
- Standing Leg Curl
Muscles Targeted: Hamstrings
Instructions: Secure one end of the resistance band to a low, sturdy anchor and loop the other end around one ankle.
Stand on the opposite leg with a slight knee bend. Pull your heel toward your buttocks, squeezing your hamstring against the band’s resistance. Lower your leg back down slowly. Do 12-15 reps. This exercise targets the hamstrings.
Core Resistance Band Exercises
These resistance band workouts are targeting your core muscles. Let’s get started!
- Pallof Press
Muscles Targeted: Core (obliques)
Instructions: Attach the band to a sturdy anchor at chest height and hold it with both hands at chest level.
Stand sideways to the anchor with feet shoulder-width apart and core braced. Extend your arms straight out from your chest, pressing the band away from your body.
Hold briefly, then return to the starting position under control. Aim for 10-12 reps per side. This exercise targets the obliques.
- Woodchopper
Muscles Targeted: Core (obliques)
Instructions: Attach a resistance band to a low anchor point. Stand with feet shoulder-width apart, holding the band with both hands near your knee.
Rotate your torso and pull the band diagonally across your body to above your opposite shoulder, then return to the starting position. Perform 10-15 reps per side for 2-3 sets.
- Plank with Shoulder Tap
Muscles Targeted: Core (rectus abdominis, obliques)
Instructions: Loop a resistance band around your wrists and get into a plank position with hands shoulder-width apart.
Tap your left shoulder with your right hand, then your right shoulder with your left hand, keeping your core stable. Perform 10-15 taps per side for 2-3 sets.
- Russian Twist
Muscles Targeted: Core (obliques)
Instructions: Sit on the floor with legs bent, looping a resistance band around your feet. Hold the band with both hands in front, lean back slightly, and twist your torso to the right, then to the left, keeping your core engaged. Perform 10-15 twists per side for 2-3 sets.
- Bicycle Crunch
Muscles Targeted: Core (rectus abdominis, obliques)
Instructions: Lie on your back with a resistance band looped around your feet, hands behind your head, and legs lifted.
Bring your right elbow to your left knee while straightening your right leg, then switch sides. Perform 10-15 reps per side for 2-3 sets.
How Many Reps/Sets Should I Be Doing?
The number of reps and sets depends on a few things including your fitness level, goals, and the intensity of resistance provided by the band.
Here are some general guidelines you can consider:
Beginners:
– Sets: Start with 1-2 sets.
– Reps: Aim for 10-15 reps per set.
– Rest: Rest for about 1-2 minutes between sets.
Intermediate:
– Sets: Progress to 2-3 sets.
– Reps: Aim for 12-20 reps per set.
– Rest: Rest for about 1-2 minutes between sets.
Advanced:
– Sets: 3 or more sets.
– Reps: Aim for 15-25 reps per set.
– Rest: Rest for about 1-2 minutes between sets.
Tips for Proper Form:
Form is Key: Focus on maintaining proper squat form throughout the exercise. Keep your back straight, chest up, and knees tracking over your toes.
Adjust Band Resistance: Choose a resistance band that allows you to complete your desired number of reps with good form.
Bands come in various resistance levels, so choose one that challenges you without compromising your technique.
Progression: As you become stronger, you can increase resistance by using thicker bands or adjusting your body position to increase tension.
Warm-up: Always warm up before starting your resistance band squats to prepare your muscles and joints for the exercise.
Helpful Tip: Adjust the number of sets and reps based on your body’s response and specific fitness goals.
It’s also a good idea to consult with a fitness trainer or coach to tailor a workout plan that suits your needs.
Using resistance bands in your workouts offers so many wonderful benefits for your overall health and fitness!
They help strengthen muscles, improve flexibility, and are gentle on your joints Resistance bands are also pretty easy to use and can be adjusted to fit your fitness level.
FREE Resistance Band Exercise Chart Printable & Workout Planner!
And please do not forget to download and print out your FREE Resistance Band Exercise Chart Printable!
I also created a workout planner printable that goes along with these resistance band workouts! Soooo helpful, aren’t I???
You will find them below! Just click the pictures below OR click the links below, to download today! Yay!
Upper Body Resistance Band Exercises Printable! Click here to download it OR click the pic below!
Lower Body Resistance Band Workout Printable! Click here to download it OR click the pic below!
Core Resistance Band Exercises Printable! Click here to download it OR click the pic below!
Workout Planner Printable!
Click here to download and print or click image below! You know what to do!
Where To Buy Resistance Bands
I buy my resistance bands on Amazon! They have a ton of different ones to choose from and most are very reasonably priced.
PIN IT
Pin the image below or repin it here! Yay!
Disclaimer: Please note that this blog post, Resistance Band Exercise Chart Printable, is not a substitute for medical advice. The information provided above should not be used as a basis for diagnosing, treating, or preventing any medical condition or disease.
Before making any modifications to your diet, sleep regimen, daily routine, or exercise program, consult your physician.
My Fitness Routines is not liable for any physical harm or injury that may result from the suggestions, opinions, or recommendations provided in this article.