Home > News > 3-Day Resistance Band Exercise You Can Do Anywhere

3-Day Resistance Band Exercise You Can Do Anywhere

Aug. 08, 2022

Check out this three day resistance band exercise that helps you build muscle. With these easy to adapt workouts, you’ll be able to target your glutes, arms, and chest along with supporting muscles.

According to the American Council on Exercise (ACE), a good starting point is about 10 to 20 minutes, twice per week in order to maintain muscular strength. If you’re looking to build serious muscle, use that progressive overload method we talked about – increasing volume, weight, and/or reps overtime.

3-Day Resistance Band Exercise You Can Do Anywhere



Always remember that form is extremely important for both safety and effectiveness. When you do these exercises, make sure to keep wrists and joints in alignment and focus on slow and controlled movement rather than quick snap backs.



Before each of your workouts, make sure to warm-up. March or lightly jump in place while you move your arms by either drawing circles or swinging them side to side. Slowly increase the movement by going faster or doing more powerful movements. Do this for about 3 minutes.



Start with 20 reps of each exercise each with 30 seconds to a minute rest in between. Aim for at least three rounds.



● Grab a mat or find a floor with cushion (such as carpet) or a blanket for your knees. Start on your hands and knees with the band around your right foot.

● Lift and extend your right leg straight behind you, pushing against the resistance of the band.

● Slowly bring it back to the starting position and continue to alternate until you feel your glutes getting tired.



● Step on the band with both feet about shoulder width apart. Make sure its secure and won’t snap up.

● Lower down into a squat, focusing on reaching your bum in back of you as you lower.

● Return up, focusing on tightening glutes and repeat.

● For an extra shoulder workout, you can lift the band straight above to the sky as you come up.



● Place the band under your front foot as you have one leg in front and one in back, lunge ready.

● Bring your arms in a right angle with hands at your shoulders.

● Slowly lower into a lunge and return up.

● Do all reps with one leg in front then switch to the other leg in front.



Start with 20 reps of each exercise each with 30 seconds to a minute rest in between. Aim for at least three rounds.


Chest Fly

● Start by placing the band on something safe and secure that’s behind you. For instance, if you’re outside you can use a pole.

● Stand with legs slightly staggered for balance and move far enough away so you feel tension.

● Grab each handle (or wrap around your hands if using a band without handles) and hold your arms straight out to either side with your palms facing forward.

● Keeping arms straight, take your time pulling the band to bring the handles to meet in front of your body.

● Then slowly return arms back to starting.


Row Back

● Start in a seated position on the floor with legs extended straight ahead.

● Place the resistance band under the middle of your feet and add a bit of tension to make sure the bands don’t snap back.

● Pull your arms back towards your hips as you keep your elbows close to your body. Slowly return to extended arms and repeat.


Upper Back 

● Stand up with feet shoulder width apart, keeping a good posture with core engaged.

● Hold bands in hands with palms facing down.

● With a slight bend in the elbows, pull arms from straight ahead to your sides, while keeping arms raised at shoulders.


The movement should be opening your chest.

Return to start and repeat.



Start with 20 reps of each exercise each with 30 seconds to a minute rest in between. Aim for at least three rounds.


Bicep Curl 

● Stand with legs shoulder width apart, with both feet on the resistance band.

● Hold each end of the band in each hand, starting with hands towards the floor and palms facing forward.

● Keeping your elbows stable, slowly lift your hands towards your shoulders while focusing on squeezing your biceps.

● Slowly lower back to where you started.


Tricep Extension 

● Stand with feet shoulder width apart with core engaged.

● With arms in back, grab the band on both ends with both hands.

● Keep one hand at your hip level, steady.

● With the other hand at about neck level, pull the band, reaching your hand to the sky.

● Slowly return back and do all reps on each side.


Final Thoughts

Safety first! Just like any equipment, resistance bands can break down over time due to normal wear and tear from use. It’s important to check the bands frequently to ensure they are safe for use. Make sure the rubber doesn’t have tears in it.

When using a resistance band, never release a resistance band while under tension. A release can cause the band to snap back. Do not place the resistance band handles over feet as they can slip off.

If you have any questions about proper use, check with a fitness professional. And always ask your doctor for an ok before starting a new exercise routine.



Contact Info