powerbands are a great addition to any strength training routine or rehabilitation program, proven to increase stability while burning fat and toning lean muscle.This portable exercise equipment is also easily stored, making it perfect for home use, hotel workouts, or when you’re tight on space at the gym. 

Just like free weights, powerbands come in a variety of sizes, lengths, and strengths. For most exercises, try aiming for 8 to 15 reps for 3 sets per exercise.

1. Front Squat
Stand on the powerband MAX with your feet slightly wider than shoulder width. Bring the top of the band over to your shoulder. Sit straight down, Stand straight, chest up, abs firm, pressing knees out over your toes. Rise back up to start position and repeat for 8 to 12 reps.

2. Hip Lift
Use the powerband MINI around your knees. Lie on your back with your feet on the floor, bending your knees to 90 degrees. Rise up with your hips until your shoulders, hips and knees align, contracting your glutes through the entire movement. Do 10 to 15 reps.

3. Hip Sidelying
Loop the powerbands MINI just above your knees. Lie on your back with hips and knees flexed to 90 degrees. Pull the knees apart while contracting your glutes for 2 to 3 seconds. Slowly return to starting position and repeat, aiming for 10 to 12 total reps.

4. Lateral Walk
Place a powerband MINI around your knees and a second around your ankles. Place feet shoulder-width apart to create tension on the band. From a half-squat position, shift your weight to the left side, stepping sideways with the right leg. Move the standing leg slightly in. Take 8 to 10 steps in both directions.

5. Splitter
Stand with knees slightly bent, feet shoulder-width apart. Grip the middle section of the powerband MAX with both hands at shoulder level with palms facing up. Keeping your arms straight, pull the band out and back until your shoulder blades contract. Slowly return to starting position and stretch, squeeze, and release for 8 to 10 reps.

6. Push-Up
Get in plank position, draping the resistance band across your upper back. Loop the ends of the band through each thumb, and place your hands on the ground in starting position. Contract your glutes and abs, and push straight up until your arms fully extend. Lower back down, chest to the floor, and see what you’ve got for 5 to 15 reps.

7. Fly
Grab the powerbands MAX with your back to the band. Position your hands at chest height. With elbows up press the band straight out in front of you until your arms reach full extension, and squeeze those chest muscles. Return to starting position and press on for 12 to 15 reps.

8. Overhead Press
Stand on the powerbands MAX with feet shoulder-width apart. Positioning your hands at shoulder level with palms facing forward. Press straight up, fully extend your arms. Lower back down slowly and repeat for 8 to 10 reps. 

9. One Arm Biceps Curls
Stand with feet shoulder-width apart with your feet placed over the powerbands MAX. Grab the band with one arm, starting with your arm down at your side. With palms facing in front of you, pull your arm toward your shoulders by bending at the elbow until you get a good bicep contraction. Slowly lower back down and go for a total of 12 to15 reps.


Check out our Full-Body powerbands Workout. Our head-coaches created this routine that'll work your whole body.