63 Band Exercises You Can Do Anywhere For Short Workouts - At Home, Hotel, On The Road Workout

www.VigorGroundFitness.com
Last year the most watched and shared video was 99 exercises with little to no equipment and this year we're bringing it back to give you some the best band exercises you can do anywhere. This will give you ideas and an endless stream of workouts even when you have nothing but a little space, a band, and your body.
Yes, you can get in great shape with just your bodyweight and implements like bands, TRX, a kettlebell (and improving nutrition and lifestyle of course).
Remember, if you're doing more than you were last week you're on the right track.
Success comes from the "succession" as in - the next step. It means progress.
No matter how little you're improving, as long as you are working on the process and inching away towards your best self; you're moving in the right direction.
Don't worry about perfection, just focus on consistency and you'll see progress.
Too many times people drop off because they did too much too fast and then fall off. Maybe this time around you start slower and add on as you progress and become stronger and fitter.
You can pick anywhere from 5-10 exercises (one's you feel comfortable doing with good form) and go through a circuit in an interval fashion, setting a time (you can start as low as 6 minutes, if you're fitter you can start with 10 mins or more) and do any one of these intervals (rotating them and changing intensities would be good in this situation).
40 seconds on/20 seconds off
30 seconds on/30 seconds off
20 seconds on/40 seconds off
60 seconds on/15 seconds off
....
....
So an example would be 30 seconds on/30 seconds off for each exercise 3 x through (15 minutes). You can also break it up into 3 x 5 minute circuits if you are a beginner:
1. Band Resisted Squat Jumps
2. Band Resisted Push Ups
3. Band Reverse Lunge + Row
4. Side Plank w/ Row
5. Band Resisted High Knees
There are plenty of different intervals you can go for. If the interval is shorter and the rest is longer, you will usually do the exercise with more intensity.
You can also go the density option where you set a time and work on doing as much work in that time frame as possible with a circuit of exercises (you can do as little as two exercises).
For instance:
Density Set #1:
Squat + Row x 15/side
Band Resisted Press + Pull Apart x 12
Do this for 6 minutes and get as many sets and reps as possible with good/quality form. If you get tired you can drop the reps to keep the form good.
Density Set #2:
Band Resisted 1 and 1/2 Rep Static Lunge x 10/side
Band Resisted Push Up x 8
Band Pull Apart x 8
Do the same with this density set.
These to 6 minute density sets together, as well as a 5-8 minute warm up ends up being a great workout and you can adjust it to your fitness level.
Every week you can work on improving the amount of reps you do and once you get 20% more reps, you can up the weight (this is a great way to continue challenging the body and progressing).
I wanted to give you some examples of workouts and some strategies on how you can progress so you can get started because the first step is...
Getting started.
Then it's about being consistent.
A little more and a little better every day.
Now put this to work!

[@BenStows]

Love that this dude just starts the work without the talking! What quality videos! Adding a number of these to my workout.

[@twofour8790]

So the best thing about quarantine was learning that I never needed the gym. And these resistance bands videos are the best ones out

[@anshumankishoresingh1293]

Completely agree

[@Chubby3458]

💯✊🏽 Facts

[@simonrankin9177]

I agree im now over 60 ,and have loved my bands ,they are so ingenious, forget paying all those gym fees ,at my age my chances of being mr olympia are fairly slim. ..😀😀😀

[@elainefedyk6285]

Excellent compilation!!! So helpful when planning classes & routines. Love your videos. Thanks

[@robbieburns216]

I love bands and this is a treasure trove! Thanks for taking the time to do it! GOD Bless!

[@fitwithvlad2149]

Another outstanding compilation by the great Luka Hocevar!!!

[@danieltsuedo334]

this is excellent.., never have an excuse for not getting some type of work in... also, everyone, get yourself a set of bands.., very inexpensive

[@Arthur-pj7db]

Fab creativity

[@AshleySmith2023]

Hi Luka, I love all of your ideas! You are the best!!

[@mikec9231]

This vid deserves way more views, brilliant work.

[@darrenleelayton6052]

Brilliant. Awesome. Thanks

[@aleksandraplatonova441]

Amazing! The best video with resistance bands. Thank you very much! 👏

[@enemyofyourface]

Amazing my dude, simply amazing, this is going in my favorites so i can always go back to it

[@trainingxl]

Superbe vidéo, merci

[@Chubby3458]

One word ☝🏽 “Amazing” I just started workout with heavy duty resistance bands and I love it. To have gym in your back yard, on the road, wherever, anytime any place. I actually feel more tension in my muscles working out with heavy duty resistance bands than with free weights. I’m definitely going to incorporate these amazing exercises 💯💪🏽 Thank you for sharing 🙏🏽

[@dorisbest7580]

it's amazing! thank you!

[@joshuatoledo8844]

Outstanding. Just show the work. No talking. Perfect. Well done. Thank you for sharing. Buen Camino.

[@raulferaudrodriguez4234]

I⁷

[@1Dugongs]

This is an AMAZING video!! Love love love it 💗💗💗

[@healthymindhealthybody9324]

The most creative KZbin exercise channel there is. Really admire your work. Thanks for sharing the amazing content you create 👏🏻👏🏻👏🏻

[@Alysbar]

Excellent video. Thank you🙏🙏♥️♥️

[@mgirl000]

Love the background mural.

[@Kh-zf1kd]

Thanks you great.

[@ioneldiga1437]

Thank you very much!

[@ruiafonso335]

Best video with bands workout. Top

[@AkulSamartha]

Omg...such innovative moves. Hats off coach 👏👏👏

[@kennytoovi9300]

Great work 👌🏾

[@sedorador4967]

good ideas. flaw: bands must be frozen for ca. 5 sec at peak resistance for max effect.

[@ronprevele]

Thanks for your awesome presentation...I love kettlebells, bands, and bodyweight...you have given me many new bows for the fitness quiver 🙂

[@Arendt-Foucault]

That is AWESOME 👍 Thx for these ideas.

[@fess2080]

спасибо!

[@joeyrucks7628]

Love it straight to the content

[@mytrainerdan]

Awesome ideas! Thank you, Luka!

[@courtlandcreekmore1421]

Most excellent content, thanks.

[@beautyofgrace3915]

Excellent work!

[@JasonPatrick-tj4xj]

These videos are greatly appreciated. Covid home gym. Canadian winter. Thanks

[@Nameless3567]

Ok that means my descision of buying resistance band loop was correct 🤘thanks a million for workout ideas man.

[@keithonlife]

Awesome Luka one of your best tbh

[@dididodi652]

Super!! A romperse el esqueleto!

[@jowhee8519]

Awesome workout, watch this at 1.25 speed is perfect guys.

[@paulmcgreevy3011]

Excellent

[@bhyogadog7873]

Thanks for this video some great stuff in here

[@WisdomThroughGod]

Good video!

[@danoneatlatenco2081]

Tremendous 👊🏼💯

[@Saiarts_yt]

I don't have resistance bands, but I do have recycled bike tubing as a resistance bands. Really some killer stuffs here. Keep it up.

[@myworldmagic]

Ciao Luka, ho appena conosciuto il tuo canale e mi sono innamorata dei tuoi allenamenti!🤗

[@jasonshiflet8503]

Salute to u❤️🕊💯

[@tonynguyen2030]

EPIC video man! You're my god ;)

[@simonrankin9177]

Great reminder of the correct moves , i love my band ,but sadly forget half the exersizes, this clip is great ..

[@major5maximus]

Gold

[@Chilloutbeing]

Creative, inteligent and powerfull. I browsed so many clips on resistance bands exercises and workout and this one just rules! Thx Luca for abundance of free amazing content on fitness! Love your stuff man!

[@user-dg4wm5ck9f]

Супер! Огонь!

[@ashbbq]

Thank you very much! I wish I watched this earlier

[@alexblue6991]

I live in Scotland the gym been shut for 10 months got my flat bands that good enough for me at the age of 69 yr no more waiting for trying to get on cable machines as some people use 3 at the one time by leaving drinks bottle on 1 and a towels on another machine then use another maybe it's just the gym I used to go to Alec from Scotland

[@johnconnell1675]

Good stuff. TIP: choke up on the band for the deadlifts so they are not slack at the bottom.

[@broleander]

Guy is a beast omg

[@musarra195]

Excellent video. Any chance you can post what bands you used ? I see a number of different variations throughout the workout. Thank you again.

[@jasonshiflet8503]

This awesomeness dude bless you sir in the mighty name of CHRIST JESUS💯

[@Godmysheperd]

That's actually a good wrestling workout. Cause you always train by everything you do the core plus the muscle working in chains nothing worse than train isolated muscle for sports the only exception I do is heavy squads, ruckpulls and dips, pull-ups with weight.

[@julietamonzon3619]

Ameeeee❤🔥💪

[@user-ci7yy8te3v]

wowwwww

[@arborside242]

Where can I buy a resistance band like you’re using?

[@missdgreat9322]

❤️❤️❤️❤️❤️❤️

[@madestro]

this video reminds me of those old knockoff nintendos back in the 90s that said "1001 games in 1" and it turned out they had like 500 different variations of Super Mario Bros and 300 variations of Contra

[@gorquichica558]

Can someone tell me, please, what are the bands that he is using? Brand name anyone? Where can I get them? Thanks a lot for the incoming reply, if any...

[@mattpimpin24]

What kind of band are those?

[@jiujits84]

Fucking good bro genius 💪🏽

[@vinnitsarieltor2177]

3.14

[@sahraTaghi1361]

👍💪👊💕

[@vinnitsarieltor2177]

2.00мин

[@Vi_krk]

Ajajaj @Mateusz spysiński chyba miss click

[@jasonshiflet8503]

I need to find me sumn THOES bands dude

[@methodtraining]

Just make sure you’re standing firmly on those bands… Don’t ask me how I know. 😂

[@lmc4964]

you should add.... or during an epidemic

[@rediirmanto3411]

U squat your wrong body

[@mikemoore2791]

Erm... i can tell, y'all that if training for absolute strength these do very little. How can a piddly band give you what heavy sets n reps with barbell n plates does... it cannot. Simple. It cannot. I know, i just got back to the gym after 2 months...( goddamned covid) advanced and elite lifters would get very little if any benefit, other than "better than nothing". Sure, if you are not a strength athlete, and only want a light resistance for a HIIT 'workout' then great.

[@littlenel17]

People stop wasting your time watching this. You can’t build muscle using resistance bands. He doesn’t even know how much weight he’s squatting or rowing or anything.