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7 Resistance Band Workout Moves to Increase Your Intensity and Strength

Looking for an easy way to spice up your program? Grab a resistance band and add it to your movements for increased intensity!

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Resistance band workout, Dumbbell Romanian deadliftsphoto credit: fitsquad

Resistance band workout set A, exercise 1: Dumbbell Romanian deadlifts

For each set (A, B and C), perform 3-4 rounds with 10-12 reps per exercise.

In this first exercise of our resistance band workout, stand in the middle of the band and hold an end in each hand together with the dumbbell.

  • Begin in a standing position. While keeping your back flat and shoulders retracted, hinge your hips back to load your glutes and hamstrings until your back is parallel to the ground.
  • Complete the movement by driving the hips forward to return to a standing position. (Check out our top 10 fitness trends for 2019.)

And if you’re more of a visual learner:

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Resistance band workout, Banded push-upsphoto credit: fitsquad

Set A, exercise 2: Banded push-ups

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  • Begin with the band across your upper back and each end under your hands.
  • Complete standard push-ups.

Watch the move here:

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Resistance band workout, Dumbbell goblet squatphoto credit: fitsquad

Resistance band workout set B, exercise 1: Dumbbell goblet squat

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  • Stand with your feet shoulder-width apart inside the band, criss-cross the band and hold the dumbbell at your chest while holding the other end of the band.
  • With your chest up and shoulders retracted, brace your core by creating tension through your midsection and squat down towards the ground.
  • Drive through your feet to return to standing.

Watch the move here:

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Resistance band workout, Bent-over rowsphoto credit: fitsquad

Set B, exercise 2: Dumbbell bent-over rows

  • Standing in the middle of the band, hold an end in each hand together with the dumbbell. Hinge to bring your torso to parallel with the ground.
  • Begin with your arms straight, row to bring your elbows back to bring the dumbbells towards your chest squeezing your lats at the top of the row.
  • Straighten your arms to complete the movement.

Watch the move here:


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Resistance band workout, Side plank banded rowsphoto credit: fitsquad

Resistance band workout set C, exercise 1: Side plank with banded rows

  • Ensure the band is attached to a fixed pillar.
  • Begin in a side plank position with hips off the ground and top hand through the band. Ensure you are positioned far enough so there is tension on the band.
  • From your plank position, pull the band towards you using a rowing motion.
  • Complete the movement by extending your top arm back to the starting position.

Watch the move here:

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Resistance band workout, Pull-throughs with bandAndrea Karr

Set C, exercise 2: Pull-throughs with band

  • Ensure the band is attached to a fixed pillar.
  • Straddle the band and hold the loose end with both hands. Step away from the pillar to create tension on the band.
  • Maintaining a flat back with retracted shoulders, hinge at the hips.
  • Drive your hips forward to return to a standing position with glutes engaged to complete the movement.

Watch the move here:


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Resistance band workout, Banded lateral jumpsphoto credit: fitsquad

Set C, exercise 3: Banded lateral bounds

  • Ensure the band is attached to a fixed pillar, and step into the band to bring it around your hips. Step away from the pillar to create tension on the band.
  • Jump laterally away from the pillar landing on your outside foot. Push back towards the pillar landing on your inside foot to complete the movement.

Watch the move here:


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workout for runners, photo of Jennifer Lauphoto credit: jennifer lau

About Jennifer Lau

Jennifer is co-owner of FitSquad Toronto and is a highly accomplished personal trainer and holistic nutritionist with 10 years of experience in the fitness and health industry. Her passion to empower women has lead her to become one of Canada’s Nike Trainers. Next, find out how a personal trainer-client relationship actually works.

See more of Jennifer on Instagram @fitsquad_training and at fitsquad.ca.