Great Workout With 1 Resistance Band by Mens Health

This Home Workout Builds Muscle Using Only 1 Resistance Band

Fitness director Ebenezer Samuel uses a single tool to crush a total-body routine.


While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.

At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’re also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

Men’s Health fitness director Ebenezer Samuel, C.S.C.S., creator of the New Rules of Muscle program on All Out Studio, hosted the latest session. If you’re trying to follow along at home, you’ll need some equipment—but don’t worry if you don’t have your own personal gym at your disposal. All you need for this total-body routine is a one common fitness tool.

“One resistance band, that’s all you need,” says Samuel. “If it’s looped that’s better, but it doesn’t have to be. It does not have to be too heavy because we’re going to find some creative ways to use whatever level of resistance band you have—in fact, if it’s too heavy in this workout you might regret it.”

You’ll also need something to anchor your resistance band. Samuel uses an ottoman, but you’ll be well-suited with a couch, table, or any other heavy piece of furniture.

Ebenezer Samuel’s Total-Body Muscle-Building Resistance Band Workout

Ebenezer Samuel’s Total-Body Muscle-Building Resistance Band Workoutby Men’s Health USPlay Video



Child’s Pose Thoracic Reach

Lat Opener

Spider-Man Lunge


Legs Superset – 3 sets

Double-Explode Split Squat (R) – 30 seconds

Double-Explode Split Squat (L) – 30 seconds

Banded RDL – 30 seconds

Rest – 30 seconds

Back Blast – 3 sets

Row Hold – 10 seconds

Half-Iso Rows – 20 seconds

Standard Double-Arm Row – 10 seconds

Rest – 20 seconds

Chest Blast – 3 sets

Banded Pushup – 30 seconds

Banded Hollow Fly – 30 seconds

Rest – 30 seconds

Biceps Curl Superset – 3 sets

Pike Position Seated Half-Iso Curls – 30 seconds

Standing Biceps Curl Halfway Pause Countup – Up to 30 seconds

Rest – 30 seconds

Triceps – 3 sets

Half-Iso Lying Skullcrushers – 30 seconds

Half-Iso Skullcrusher/Pressdown Hybrid – 30 seconds

Half-Iso Lying Pressdowns – 30 seconds

Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you’ve missed? Check out the whole collection here.

Mens Health