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March 03, 2022 3 min read

Would you like to get into circuit training but are intimidated by weight lifting? You can use resistance bands for your workout to take it to the next level!

While it may not seem like it, resistance bands are on par with weights for circuit training workouts. Building muscles and muscle strength is not reliant on weight. It is all about the stress exerted on the muscle as it tries to pull a load. That can be either free weights or the tension in resistance bands.

This article will run you through the exercises you can do with resistance bands to take your circuit training to the next level.

How to Create a Circuit

The key to a good resistance band training plan is in the circuit exercises. This means that after you perform a workout, you go directly to the next one in your circuit. You don’t rest until you complete all of the exercises in the circuit. This pushes your body to improve cardiovascular fitness and muscle strength endurance efficiently.

The usual circuit consists of eight to ten exercises, usually in different stations. These exercises can be done in 10-25 reps per station.

You can do one circuit for the first week and slowly add circuits every week if you are just beginning. Don’t forget to have rest days between your workout days to allow your body to recover.

Exercises You Can Add to Your Circuit

When performing circuit training exercises, it is good that you have a wide variety to choose from. This will help you avoid boredom, add variety to your workout, and provide the most benefit to your body.

Here are some resistance band exercises you can add to your circuit training:


Get into the same starting position as a regular push-up, but hold the resistance band handles in your hands. The band will travel across your upper back.

Perform your push up while keeping the body in a straight line. The arms are fully extended as the abs and buttocks are tightened to prevent lifting. Lower yourself until your elbows form a 90-degree angle.

Let your chest touch the floor and rise back up to repeat.


Take the same wide stance as you would in a regular deadlift. Hold the resistance band under your feet and hold the handles at waist level. Your palms should be facing inward, and your back should be slightly arched as you look up.

Perform a deadlift by bending your knees until your thighs are parallel to the floor. Your arms should be locked out throughout this movement. Push back up and repeat.


This exercise is similar to regular squats, but you have a resistance band under your feet, holding the handles at shoulder level. Your palms should be facing outward, and your back should be slightly arched in the starting position.

Perform a squat until your hamstrings are below parallel to the floor. Rise back up to the starting position and repeat.

Bicep Curls

With the resistance bands beneath your feet, stand with your feet shoulder-distance apart and hold the handles at waist level. Your hands should be in an underhand grip. Bend your elbows to curl the handles up to your chest. Lower your arm back down and repeat.


Resistance band exercises are more challenging than regular aerobic and anaerobic exercises because they are usually compound movements that engage multiple muscle groups.

When paired with circuit training, these are effective for muscle strengthening and improving your cardiovascular health. You can do many more exercises with resistance bands, so start exploring and have fun with them!

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