20 Minute Full Body Power Band Workout

It’s hard to find exercise equipment as versatile as power bands. A staple tool in rehab training for several decades, power bands have grown in popularity as the go-to workout device for at-home muscle toning and trimming.

UFC Power Bands can be used to target specific muscle groups to provide a full body high resistance workout. Use them as booty bands for a glute toning and strengthening routine. Or just as easily incorporate them into a core workout, or to sculpt and define the arms and shoulders. Perfect for leg day, back, chest & arm day, or even just to stretch, relax and recover, UFC Power Bands provide a wide range of functionality as well as being compact and lightweight enough for fitness on the go. Our bands come in a set of three, with varying resistance, so they’re great for all skill levels.

Below we have a quick, but challenging powerband workout designed for your entire body. So let’s stretch and get started.

Safety Note: Make sure your moves are slow and controlled, especially at high resistance. Don’t let the bands slip out of your grip and snap you!

8 Moves (Repeat Twice)

Take a 10 second break between sets

Front Squat

Target: Legs & Glutes
2 Sets of 15-20 Reps

1. Step on the bottom of the band with your feet shoulder width.
2. Grab the top of the band firmly and bring the back of your hands up to touch your shoulder. (Neck down your body should be inside the band.)
3. In a controlled motion, lower yourself into a squat, keeping your chest and gaze forward, with your knees over your toes.
4. Return to start position.

Bridge Kick Press

Target: Legs & Glutes
2 Sets of 15-20 Reps

1. Lay on your back with your knees bent. Lift your toes up so only your heels are touching the floor.
2. Bring the powerband around the sole of your right foot and with your palms facing each other and with arms bent, tightly grab both ends of the band. This is your starting position.
3. Lift your hips off the ground and bring your right knee in closer to your chest.
4. Extend your right leg while bringing both your hands over your head, pushing against the resistance of the band. Your right leg should be several inches off the ground.
5. Lower your hips and arms back to the starting position.

Second set will be repeated on the left side.

Plank With Leg Extension

Target: Core & Glutes
2 Sets of 15-20 Reps

1. Get into a plank position with the power band around your right foot and holding the other end of the band down firmly with your right hand (you can loop the end around your thumb with your hand holding it down flushed with the mat so there isn’t much strain on your thumb).
2. When in the correct plank position, with hands directly under the shoulders, lift your right leg to the ceiling.
3. Bring your leg back down. This is one rep.

Second set will be repeated on the left side.

Russian Twist

Target: Core & Obliques
2 Sets of 15-20 Reps

1. Sit on the floor with your knees bent and your toes lift (only your heels should be on the floor).
2. Wrap one end of the band around both your feet. Hold the other end in both hands and lean back.
3. Twist your body slightly to the right while bringing both arms towards your right side while pulling the band.
4. Return to center and repeat on the left side. That is one rep.

Banded Push-up

Target: Chest
2 Sets of 15-20 Reps

1. Lay face down on the floor with the band wrapped around your back - just across your shoulder blades - and one end of the band in each hand.
2. With your hands under your shoulders and your elbows pointing backwards lift yourself into a pushup position. Press against the resistance of the band until you reach the the top of the pushup.
3. Lower yourself back down. This is one rep.

Standing Chest Press

Target: Chest
2 Sets of 15-20 Reps

1. Stand with your feet shoulder-width apart.
2. Just like in the banded push up, bring the entire power band around your back- just across your shoulder blades.
3. Firmly hold the ends of the band in each hand just in front of your shoulders. This is your starting position.
4. Press the band straight out until your hands fully extend.
5. Slowly bring both hands back to the starting position.

Bent Over Row

Target: Back & Arms
2 Sets of 15-20 Reps

1. Stand on both ends of the power band with feet shoulder-width apart and knees slightly bent.
2. Grab the ends of the band with each hand.
3. Lean forward while keeping your spine as straight as possible and your arms fully extended. This is the starting position.
4. Bring your elbows back behind you until your shoulder blades are touching and your hands align with your ribcage.
5. Slowly and with control lower your hands back to the starting position.

Standing Bicep Curl

Target: Arms
2 Sets of 15-20 Reps

1. Stand in the middle of the band with feet shoulder-width apart.
2. Grab the top of the band with both hands - your hand should be right on the outside of your thighs with your palms facing up.
3. Bend your elbows and pull the band up towards your shoulders. Slowly lower your hands back to your thighs. This is one rep.

Take your Powerbands Workout to the next level, and order one of [the UFC] individual bands in Light, Medium, Heavy or the set of 3 today!

Blog credit: ufcequipment.com