Resistance Bands Exercise: A Complete Workout for Men & Women

Resistance Band Workout Routine

Upper Body Exercises

✅ Bicep Curls – Stand on the band, hold handles, and curl upwards.
✅ Tricep Extensions – Anchor the band high, extend arms downward.
✅ Shoulder Press – Step on the band, press hands upward.
✅ Band Rows – Anchor the band, pull elbows back to engage back muscles.

Lower Body Exercises

✅ Squats with Bands – Place band above knees, squat while pushing outward.
✅ Glute Bridges – Loop band above knees, lift hips while squeezing glutes.
✅ Lateral Walks – Band around thighs, take side steps to activate hips.
✅ Standing Leg Lifts – Anchor band, lift leg sideways for outer thighs.

Core & Full-Body Exercises

✅ Russian Twists – Sit, wrap band around feet, twist side to side.
✅ Standing Woodchoppers – Anchor band high, pull diagonally down.
✅ Mountain Climbers – Add band for extra resistance.

Diet Plan to Burn Calories

To complement your resistance band workout, follow this calorie-burning diet plan:

Breakfast (High-Protein, Low-Carb)

✔ Oatmeal with nuts & berries
✔ Scrambled eggs with spinach
✔ Green tea or black coffee

Mid-Morning Snack

✔ Greek yogurt with chia seeds
✔ Handful of almonds

Lunch (Balanced Meal)

✔ Grilled chicken/fish with quinoa
✔ Steamed vegetables (broccoli, carrots)
✔ Salad with olive oil dressing

Evening Snack (Pre-Workout Boost)

✔ Banana with peanut butter
✔ Protein smoothie

Dinner (Light & Nutritious)

✔ Grilled tofu or lean meat
✔ Stir-fried veggies
✔ Lentil soup (optional)

Hydration & Tips

✔ Drink 3-4L water daily
✔ Avoid sugary drinks & processed foods
✔ Include healthy fats (avocado, nuts, olive oil)