Resistance Band Exercises With Only 1 Band

Band Exercises: Using 1 Band and No Attachment

Resistance Bands are a great tool to use with your clients. But one of the number one questions that I get is, “Which exercises can I do with bands with my clients?”

Well I’m glad that you asked!

The following 12 Band exercises should be the first exercises you master when initiating a Resistance Band Training program using Quantum Bands.

Why Master These 12 Band Exercises First?

  • They come with an easy learning curve so success is guaranteed
  • They require no additional equipment (other than bands and your body)
  • They will increase strength to all body-weight only exercises
  • They will provide you an instant total body workout you can do anywhere, at any intensity
  • They will increase your dead weight strength by improving joint stabilization where you need it most
  • They will teach your body how to quickly generate force which will transfer into greater power with daily activities and recreational sports
  • They will allow your joints and muscles to recover faster when performing active recovery workouts with a lighter resistance band
  • They will allow you to easily create high intensity fat blasting calorie burning strength circuit workouts that you can do  4 times per week at various resistance levels and work loads
  • It sets you up to begin focusing on increased exercise volume to specific body regions to create more of a muscle sculpting effect without the concern for overuse injuries.
  • Perfect strength exercises to conveniently combine up with any cardio based treadmill, stepper or stationary bike workout if you enjoy doing those
  • They are the best 12 exercises coaches or trainers can use to initiate a large group band only workout
  • It will provide you the core stabilization, mobility and strength to move into more advanced multi-plane, higher velocity power based band exercises
  • Its a fun and convenient way to strength train

Now that you know the benefits of these 12 Band Exercises, its time to show you all 12 of these key band exercises and subtle progression tweaks you can make for your clients (or yourself) if needed.

The following 12 Band Exercises are performed in a sequence that allows you to easily flow through all 12 exercises, while hitting every body part with 2 or 3 different band exercises. Watch the Video below to see these band exercises in action.

12 Band Exercises

  1. Plank
  2. Mt Climber
  3. Seated Row
  4. Chest Press
  5. Incline Chest Press
  6. Pull A Part
  7. Shoulder Press
  8. High Pull
  9. Hammer Curl
  10. Triceps Press
  11. Front Squat
  12. Split Squat


A few years ago I showed you the 10 Best beginner band exercises.  What’s interesting is 8 of those exercises have withstood the test of time.  However, what I have realized over the years is that training with 1 single band using an attachment free setup is definitely the BEST place to start when introducing band training.  As a result I am confident after completing 1000’s of workout with my adult fitness members that these 12 Band Exercises will create awesome training results and success 99% of the time.

Screen Shot 2016-02-23 at 10.17.00 AMWant more training on using bands?

You’re invited to join Dave Schmitz and other well-known fitness experts at our Elite Training Workshops throughout the US. You’ll get hands-on coaching on how to continue to deliver effective training programs to your clients.

Find a Workshop near you


Want to integrate more band training into your program design?

Learn more from fitness guru and band expert, Dave Schmitz, on the most effective band training for your clients. In his token product for trainers, RBT 360, Dave providers fitness professional everything they need to know about resistance band training to take their programs (and their clients) to the next level.

Check Out RBT360


About the Author

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

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