Free 5-min Resistance Band Workout

If you want to start a basic strength training routine that you can do at home, you will need some basics. Don’t worry!  Hand weights are not required, and strength training will not make you bulk up – but it will help you tone up, look better, and live more independently.

I recently started a resistance band workout and wanted to share it with you – as well as some of my favorite strength training essentials.

Resistance Bands (and free Resistance Band Workout)

Resistance bands are flexible nylon, rubber, or latex bands that help provide greater resistance.  Here is a quick video I put together using Phantom Fitness Resistance Loop Bands.  I just got a set this week, and they were kind enough to share some basic exercise ideas.  I put the movements together in a workout I thought I’d share with you.  Forgive my form in some of the video.  I’m not an instructor and am still learning as I go.  As with any workout, please consult a doctor before beginning to make sure these moves are appropriate to you.  Also, listen to your body.

Yoga Pants

Prolific Health Yoga Pants
Prolific Health Yoga Pants

While perusing the fitness clothing at a local retailer, I overheard a conversation between a rudely loud young lady and her mother.  The girl saw me browsing yoga pants and decided to deride the very use of such clothing, declaring they served no other purpose than for wild women to show off their butts while grocery shopping.  You wonder why I, with my agoraphobia, hate to shop?

Yoga pants do serve a purpose, however.  If you run for fitness, then a loose-fitting pair of shorts is adequate.  However, if you want to do yoga, Pilates, or weight training, I suggest a pair of well-fitting yoga pants without strings.

Loose-fitting clothing gets in the way of your hands and can restrict movement.  Drawstrings can get caught between weights and pose a safety hazard.

Since they conform to your body, good fitting yoga pants stay out of they way.  They don’t restrict movement and allow more freedom of movement.   I like this pair from Prolific Health.  I am very short, but their capris fit me perfectly.  They don’t sag in the crotch area and are so comfortable; I could almost wear them all day.

If you want to see them in action, be sure to watch my video above.  It’s what all the cool girls are wearing!

Sports Bra (women)

A sports bra is a must for females.  If your workout top doesn’t have a well fitting, supportive built-in bra, it’s time to invest in a good sports bra.

Your regular bra simply will not do.  Look for a bra that offers extra support and a mild degree of compression.  You want just enough compression to keep bits where they are supposed to be during all that stretching and bending.  In most cases, the straps on daily bras slip and slide.  Look for a sports bra with a good racerback or one that crosses in the back.  The straps will not become a distraction hazard.

I like the C9 Powercore Compression bra by Champion available from Target.  I do not like the C9 PowerShape bra, though.  There is a difference (HUGE) in these two bras.  The Powercore bra is comfortable and cool.  The Powershape bra is too tight, and the straps cut into my shoulders.

Yoga Mat

Silvan 1/2 in foam yoga mat
Silvan Yoga Mat

Get a good quality yoga mat.  Most yoga mats are very thin (about 1/4 inch).  While they are less expensive than their thicker cousins, these mats offer joints little protection from the hard ground.

I use the Silvan foam mat.  It’s 1/2 inch thick and feels like I’m walking on memory foam.  I’ve been using it daily for over a month and have noticed no signs of flattening.  It has a grippy side and doesn’t slide around.

It’s also large enough that I do not find myself having to reposition frequently.  I use this same yoga mat in the video, so be sure to check it out there.

Pilates Magic Circle

Pilates Circle - Resistance Workout
Probody Pilates Circle

I love my Pilates Magic Circle.  It offers excellent resistance.  A proper Pilates circle workout provides strengthening and tightening for the entire body!

I’ve been using my Probody Pilates Ring for over a month, now and haven’t seen any weakening in it.  I put it through its paces, too.

A good Pilates ring has padding on both sides of the grips so you can push and pull against its resistance more comfortably.  Resistance rings like this help firm and tone the whole body.

Special thanks to Prolific Health for providing me with a free sample of yoga pants for testing purposes.  They are honestly the best fitting yoga pants I’ve found in an eon.

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Happily married to the love of my life. It's just us, our 5 cats, and our beautiful woods. I'm loving living back in the Florida panhandle being close to family. I love cooking, living a healthy lifestyle, taking care of our cozy home, and trying new things.

We enjoy hosting parties and my husband and I are both avid gamers. You can find me on PS4 as SunshineFlaGirl. We also play tabletop RPGs and eurogames.

Alicia Taylor

Happily married to the love of my life. It's just us, our 5 cats, and our beautiful woods. I'm loving living back in the Florida panhandle being close to family. I love cooking, living a healthy lifestyle, taking care of our cozy home, and trying new things.

We enjoy hosting parties and my husband and I are both avid gamers. You can find me on PS4 as SunshineFlaGirl. We also play tabletop RPGs and eurogames.


  • Five moves to a sexy booty • TaylorLife

    July 11, 2016 - 6:30 pm

    […] received many positive comments, encouraging feedback, and interesting questions.  Since that resistance band workout post generated so much interest, I decided to make another video for you focusing on the […]

  • Liz Mays

    July 1, 2016 - 1:48 pm

    I hadn’t heard of a pilates ring before now. I’m totally intrigued and wouldn’t mind trying that out.

    • Alicia Taylor

      July 1, 2016 - 1:56 pm

      I’ll have to do a video with a Pilates ring 🙂 Several people have said exactly what you said.

  • Rose Siders

    July 1, 2016 - 1:43 pm

    Ok I’ll be honest, I just added my resistance band to my garage sale pile, but this has changed my mind. I can’t do a lot of high-energy, high-impact exercises so this definitely speaks to me. Thanks for the motivation!

    • Alicia Taylor

      July 1, 2016 - 1:57 pm

      Ooh! Don’t toss them just yet. I’ve got another video coming down the pipeline soon that covers more resistance band exercises – this time for the legs!

  • laura londergan

    July 1, 2016 - 12:04 am

    I love working out with these. The last few programs I have done involved them

    • Alicia Taylor

      July 1, 2016 - 1:58 pm

      They do a great job of giving you just the resistance you need!

  • Jennifer

    June 30, 2016 - 5:29 pm

    My husband has recommended that I start using resistance bands when working out, but I never knew how to use them or what the point really was.

    • Alicia Taylor

      July 1, 2016 - 1:58 pm

      Well, I have another video planned soon with more resistance bands. This time, it’ll be a lower body workout.

  • amittenfull

    June 30, 2016 - 2:57 pm

    Great work out tips. I haven’t used resistance bands before, but I will have to look more into them. Thanks for the review!

  • Rosey

    June 30, 2016 - 10:16 am

    I’ve considered working out with bands. I think it would be a good switch up.

  • milenabarrett

    June 30, 2016 - 6:47 am

    I am always looking for new ways to use my resistance bands so thanks! I love those yoga pants!

    • Alicia Taylor

      June 30, 2016 - 1:32 pm

      Thanks! I like them so much, I ordered a second pair in a different color

  • KimCDickerson

    June 29, 2016 - 11:06 pm

    Those yoga pants do look comfy! I use resistance bands during yoga sometimes and they give a great workout!

    • Alicia Taylor

      June 30, 2016 - 1:32 pm

      I use a yoga strap for yoga, but haven’t used resistance bands.

  • Cathy Herard

    June 29, 2016 - 9:59 pm

    I have a couple resistance bands and I always forget just how good of a workout you can get with them. Also? I’d live in my yoga pants if I could. Actually, I pretty much DO live in them three seasons of the year.

  • LauraFunk

    June 29, 2016 - 9:07 pm

    Great workout! I want a pilates magic circle now! Seriously awesome

    • Alicia Taylor

      June 30, 2016 - 1:33 pm

      I’ll have to post a Pilates Circle workout 😀

  • Pamela K

    June 29, 2016 - 7:27 pm

    I’ve never used a resistance band. I may need to try one.

    • Alicia Taylor

      June 30, 2016 - 1:33 pm

      They are excellent for starting out at basic strength training

  • irishred13

    June 29, 2016 - 7:12 pm

    I love working with my resistance band. Thanks for sharing these workouts

  • Catherine Davis

    June 29, 2016 - 5:35 pm

    I’ve been thinking about trying resistance bands for awhile now. I need something like that to help me workout at home that won’t take up a bunch of space.

    • Alicia Taylor

      June 30, 2016 - 1:34 pm

      Yep – they take up almost no space at all.

  • Gloria Duggan

    June 29, 2016 - 3:08 pm

    That is a simple workout that you can do right in your own home. Awesome…not gym membership!!

    • Alicia Taylor

      June 30, 2016 - 1:34 pm

      I don’t do gyms if I can avoid it. Agoraphobia kinda keeps me at home

  • Robin Rue

    June 29, 2016 - 1:16 pm

    That sounds like a great workout! I love resistance bands – they help burn so many calories.

    • Alicia Taylor

      June 30, 2016 - 1:35 pm

      Well, they aren’t a big calorie burner – but they do build muscles – and muscles burn more calories than fat.

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