Full-Body Workout With Resistance Bands for Beginners or Seniors


So, yes. You can get a great workout without any equipment at all. But! If you REALLY want to work your muscles thoroughly, you need some resistance beyond your bodyweight. This especially goes for the muscle groups in your back (think rows and pulls) which are difficult to train without equipment. That’s why in this workout video, I busted out the resistance bands! Let’s work out together, who’s with me!

 

This exercise routine is about 25 minutes long and will hit your whole body. Since it’s designed for beginners and active seniors, it is also low impact and there’ll be no going down to the floor. Still, even if you’re more advanced, you’ll get a great workout, too. As it goes with resistance bands, you can make this workout go from beginner to advanced just by how challenging a band you use.

The bands I recommend: Bodylastics

While I have no affiliation to the Bodylastics brand, I’ve been using their bands and recommending them for years. I love the safety feature they build in; a cord inside each band so that if it were to snap while you’re using it, it wouldn’t hit you in the face. Bodylastics bands come in travel-friendly kits with detachable handles and ankle straps, plus you can get various ‘anchors’ for them which basically turn them into a gym’s cable machine (though no anchor needed in this workout).

And if you like this workout, try this one next:

My Coordination-Building Workout Routine from last week would make an excellent staple in your workout arsenal.  It’s not only a body workout, it’s a brain workout, too… which is definitely important as we’re aging. While we can’t stop the clock’s tick, we help slow it down by doing exercises that challenge our coordination. So if you haven’t tried it yet, go FIND IT HERE!

Comments are welcomed below. Be well, friends… and go exercise!

 

Love, Trainer Stef



After 15 years as an educator in both the public K-12 setting and the University level in Special Physical Education, Stef made the leap to her true passion… the fitness world. She’s currently a personal trainer and wellness coach specializing in seniors, medical conditions, and injuries. Stef loves running, cycling, and being “Mugga” to her two favorite mini-humans — Punky and Marshmallow. ❤️


    26 thoughts on “Full-Body Workout With Resistance Bands for Beginners or Seniors

    1. Juju

      Hi, Stef–Thanks so much for your website, reviews, and workouts–they came along JUST when I needed them!

      I lost my darling guy to cancer in February of this year, after we’d planned to get an RV and travel the US. Caring for him and then going through the grieving process took a toll on me both emotionally and physically. But now, I’m starting to reach out and imagine my life anew.

      I’m shopping for an RV so I can have our adventures for him–the ones he didn’t get to have, and I’m trying to regain my emotional and physical health through workouts that will challenge but not hurt me. So, coincidentally enough, you guys are providing me with info on my favored RVs–Winnebago camper vans–AND posting some great workouts for someone just beginning to make some healthy choices again. BTW, I’m returning to cycling too, which saved me once before (when I lost 40 lbs)!

      Bottom line: I can’t thank you both enough.
      -Juju

      Reply
    2. Vicky

      Hi Just did this for the first time. I’m 75 and its perfect for me right now. I’d like to know the back position on the “sit ups” Is it straight or rounded, or both? Thanks so much!!!

      Reply
      1. Stefany - Post author

        Great question, Vicky! For the seated sit-ups move at around 13 minutes in, use a straight spine while holding your core super tight. So, your movement is coming from the hip hinge, and not any spinal rounding. For the seated rotators exercise that comes right after the situps, also ensure your spine is upright and your core is tight… and don’t rotate too far! We’re only trying to rotate from our thoracic spine region with this move. If you over-rotate, your lumbar spine will try to assist and that would make it more vulnerable for injuries. Glad you like the workout! Stay strong Vicky! xo

        Reply
    3. Ron Strode

      Stefany:

      Love your videos and travel.. Do you travel year round? How often do you eat out or do you fix most of your own meals?

      Curious what kind of bike is that in your bands workout studio?

      Thank You

      Ron

      Reply
      1. Stefany - Post author

        Hi Ron! That black bike is a Pinarello Prince limited edition… James couldn’t bear to sell it when he got his new Trek Project One, so it’s now permanently mounted in our home gym as his spin bike. I’m not sure if it ever shows, but my spin bike is there too, along the wall to the left… a mint-colored Trek Domane. We’re bike lovers!

        We’re only part-time RVers. We love having a home to return to; and how it keeps the vacation something special and different than “home”. We used to eat out more frequently pre-2020, maybe once or twice a week on our trips. We liked finding farm to table restaurants with locally sourced ingredients. But! Since COVID, we’ve started doing all our cooking in the RV; it’s a habit I think we will continue even once all this is over! xo

        Reply
    4. Hollie

      Thank you so much. Every beginner video I looked at was way past my comfort level. It’s been years since I’ve exercised and I needed something simple, yet empowering me to move more. Your videos are perfect. ♥

      Reply
      1. Stefany - Post author

        I’m thrilled to hear you’ve just committed to exercising again… AWESOME, Hollie! Proud of you! Keep going, even when that little voice in your head tries to convince you otherwise. You got this! xo

        Reply
    5. Laura Siner

      Thank you so much for these videos I am 73 and pretty fit however your workouts are perfect for home during these difficult times.

      Reply
      1. Stefany - Post author

        Hi Laura! Yep, sometimes it’s nice to just follow along with someone else so you can get your workout in without really having to think about it. I’m glad you’re enjoying my vids! Stay strong! xo

        Reply
    6. Sandra

      Love this video!! I got some resistance bands a few months ago. Being stuck in the house for months on end caused me to get very very lazy. So glad I found this video. It’s just right for this couch potato to get moving.
      Your tone and personality are great.
      Thank you!

      Reply
      1. Stefany - Post author

        I’m happy to hear you tried it and liked it… YES! Hope you’ve kept on the workout bandwagon since you left this message. Do it often and before you know it, it’ll become a habit, and exercising will just be a natural part of your day! Rooting for you! xo

        Reply
    7. Shelley

      Hi Stefany! Just started the Full body work for beginners & seniors. Should I do this everyday or intersperse with cardio or yoga or??
      I really appreciate your videos and printables. Thank you!!

      Reply
      1. Stefany - Post author

        Hi Shelley! I’m a firm believer in cross-training, and switching up your workouts, getting a wide variety in to keep your body guessing. So! I’d suggest doing this particular workout only once or twice a week, and then do different workouts on the other days. I’ve got a bunch of other workouts here on the website (hit the “workouts” tab!) and then of course intersperse those with cardio workouts, whether that be from workout videos, power walking, bicycling, or whatever it is you enjoy most that gets your heart rate up enough it gets difficult to talk. Wishing you the best, and I’ll be rooting for you! xo

        Reply
    8. Karl in Berlin

      Hi Stefany. Recently diagnosed with Type 1 diabetes, I used your beginners bands workout to get started. Best “starter” vid out there. Emphasis on the core, warmup/down, spine perfect. Have been doing for 1 month without injury, important in someone 70yo.

      Would like more like this one. Some different exercises but with same formula. Thanks, again.

      Reply
      1. Stefany - Post author

        Hi Karl in Berlin, from Stef in Utah! Sorry to hear about your diabetes diagnosis. I’m so happy you’ve embraced exercise as one of the ways you’ll fight back. Exercise really is some of the best medicine… but then it sounds like I don’t have to tell you that. Thank you for your kind feedback about this workout! I’ll put it on my radar to make some more along the lines of this one. Be well and keep exercising! xo

        Reply
    9. Millie Dappollone

      Hi Stefany, found your video with bands today and loved it!! I’m gonna be 71 on the 24th and would like to stay flexible and your video was perfect! Thank you,

      Reply
    10. Bev Fenton

      Discovered your workout videos during Covid…LOVE THEM! I’m 62, have MS and exercise is so very important. Besides walking everyday for an hour+ with my dog, I also do one of your videos. Thank you so much for having such a great website!
      PS – Love your kitty too…just saw her amble by on one of your videos!

      Reply
    11. Denise Brackett

      Hello Stefany, I have been doing your workouts and love them. Thank You so much. Your personality makes exercising more fun. I would like to know if you have a number two like in the resistance bands. I went to order the ones you suggested and they are all out of stock. If not I will be patient and wait for them to get back in stock. Thank You so much for all you do for us RVers.

      Reply
      1. Stefany - Post author

        Thanks for your kind words, Denise! I’m so glad you’ve found my workouts useful. As for bands, what a bummer about Bodylastics being out of stock! Another brand I’m comfortable with is “GoFit”. I did a quick search and it looks like the GoFit brand is sold out everywhere EXCEPT! I found their smaller kit still in stock at bodybuilding.com, SCORE! I’ve never ordered anything from their website before (but it’s a well-established site with an awesome exercise library) so I have no clue on shipping times. Here’s the link to the kit in case you decide to go for it! https://www.bodybuilding.com/store/gofit/ultimate-progym.html?skuId=GOFIT3240031

        Reply
    12. Linda McSweeney

      Thanks so much for getting me off the couch! Although my hands were busy–knitted a baby sweater…but probably doesn’t count as exercise LOL.

      Reply
      1. Stefany - Post author

        Congrats on the new baby, such wonderful news! New grand babies are a great motivator to stay fit. There’s nothing like lifting your first grandchild with ease, and dancing around the room with them in your arms. So keep the workouts coming!!! (…and prepare to have your heart stolen) ❤️

        Reply

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    Comment moderation is in use. Please do not submit your comment twice -- it will appear once we have had the chance to review it.