Get In Shape – My Top 3 Fitness Exercises With Resistance Bands

Resistance bands such as the ones from FitBeast or Tomshoo faced a strong increase in popularity during the 2020 pandemic where people were forced to find an alternative solution to workout in gyms. The experience I made with resistance bands during that time lead to the cancellation of my gym membership as I was positively surprised by the great effect the training with resistance bands has on my fitness level. Since I have been asked to share some practical insights of my training, this article presents my top 3 fitness exercises with resistance bands to get in shape.

Exercise #1: Rowing

What it is for:

  • Middle & upper back
  • Biceps

How to do it:

  1. Attach the anchor on knee level (or a bit above) in a door gap
  2. Find the right resistance for your fitness level and attach the bands with both handles in the anchor
  3. Grab the handles and get into a squat position. Focus on a straight back and stay in that position for the entire exercise (yes, you are performing this exercise pretending to sit on something but you actually don’t)
  4. Starting with stretched arms, slowly pull both of your arms / elbows back to imitate the rowing movement
  5. Release your arms and repeat the pull
  6. Adjust the distance between the anchor and your feet to increase or decrease the resistance

Recommended frequency:

  • 4x 10-15 repetitions (depending on how difficult it feels)
Rowing start position
Rowing end position

Exercise #2: Body Twists

What it is for:

  • Core, core and core again 🙂

How to do it:

  1. Attach the anchor on belly button level in a door gap
  2. Find the right resistance for your fitness level and attach the bands with one handle in the anchor
  3. Grab the handle with both hands and position yourself vertically to the door where the bands are anchored. Place yourself in a distance that the bands are stretched when turning your body to the right (left) side. Arms are stretched as well
  4. Start turning your upper body from the right (left) side to the left (right) side. Arms stay stretched so that the movement comes only from turning the core
  5. Release and repeat turning the core

Recommended frequency:

  • 4x 10 repetitions (depending on how difficult it feels)
Twist start position
Twist end position

Exercise #3: Thrusters

What it is for:

  • Full body exercise with major impact on legs, back and shoulders

How to do it:

  1. Find the right resistance for your fitness level and attach both handles to the bands
  2. Position yourself with your feet on the bands a bit further apart than shoulder width. Knees showing slightly outwards.
  3. Grab the handles and position them close to your shoulders. The inner part of the hands showing towards the front.
  4. Perform a squat while keeping your hands with the handles close to the shoulders. On the way up, stretch out your arms towards the ceiling so that the body is entirely stretched.
  5. Release your arms and bring back to the initial position. From there, repeat the exercise

Recommended frequency:

  • 4x 12 repetitions (depending on how difficult it feels)
Thruster start position
Thruster second step



Thruster end position


I hope you enjoy these exercises. If you have any further questions or want to share your experiences with those exercises, feel free to leave a comment below.

Note: Always remember to listen to your body. If you feel pain (other than sore muscles), stop your exercise and consult a professional doctor.

10 thoughts on “Get In Shape – My Top 3 Fitness Exercises With Resistance Bands”

  1. Thank you for sharing your top 3 exercise with the resistance bands. The pictures do help me on how to do it. Summer season is here and I have to tone up for the beach. Anyways, thrusters  move is what I need and also body twist. I recently found out that training core muscles are important since I injured my back. (long story). How long will I see the result? 

    1. Hi Nuttanee,

      thanks for your comment. I am glad you like the content.

      It is difficult to say how long it takes until you will see results. This depends on many factors such as nutrition, activity level, genes, etc. Getting fit does not happen over night but is a long term project. But I am sure if people are consistent they will see results eventually.

      Hope that answers your question 🙂



  2. helllooo dear, thanks alot for sharing such concised and amazing post, these article is great and gives great  information here, its very usefull for us all, i was actually doing some reseach online when i saw these post, your website is plain and simple easy to navigate and understand, i really do fancy these post alot thanks i already saved these post so as much as to come back for future reference

  3. Hello dear, thanks for sharing such a great and helpful article on online I I must commend your efforts in putting up such helpful information on get in shape three fitness execercise with resistance bands finding a very good website does not come so easy thanks  my question is this is it possible for someone to undergo this fitness training online I have already save this website for recommendation and future reference thanks 

    1. Hi Josep,

      thanks for your feedback.

      What do you mean by undergoing this training online? The only thing you need is your resistance bands. With those you can basically train everywhere.

      Or are you looking for online fitness coaching?

      Looking forward to hear back from you.


  4. Hello there, thanks for sharing this thought piece of information here with us. This is really like a game changer for me as i never knew resistance band would be a really helpful tool to get in shape. I have tried several fitness methods but it really seems that my efforts are all wasted or i could just be doing it all wrong, i sure will be trying these fitness exercises mentioned here.

    1. Hi,

      thanks for your feedback. I am glad you liked my article. Let me know if you need related content and I am happy to share some more.


  5. Hey nice article you have there, your thoughts are indeed invaluable. I bought resistance band not quite long to keep up with my exercising at home. I haven’t ultilize it very well, since I was introduced to it not quite long. Having stumbled into this three awesome exercise one can perform with resistance band, I will definitely give each a trail, following the basic steps highlighted in this article

    1. Hi,

      thanks for sharing your feedback on my article.

      Sure, try it out and see whether you get used to it. There are plenty of other exercises as well. If you are looking more, please let me know and I might share some more examples.


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