At Home Workout Routines with Bands

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Crazy Cardio

At Home Band Workout Routines that Help You Stay Athletic and not just Fit

RBT Band Training

I would like to share some of the reasons I feel resistance band training has played such a huge role in keeping the body more than just fit but instead looking, feeling and moving great. I hope you are ready to spend some time going back in history with me as you read my top reasons why at home workout routines are totally unlimited with resistance bands.

Bands make body weight training a viable option for anyone.

I was never good at pull ups or push ups until I started using bands to assist me with getting better with them.  So many people underrate the importance of our body’s ability to lift itself and fortunately with assisted band training, these basic drills can take on all kinds of variations.

If you don’t believe me on how important these exercises are, watch our youth try doing a simple push up or pull up. Also, remember as we age these simple movements will be the difference between independence and needing assistance to perform normal daily activities.

They provide unlimited options for strength training movements.

Your body is an amazing machine that is unlimited in how it can move. I have always felt your at home workout routines needed to mimic as many of those movement patterns as possible.

There is not a movement you cannot simulate using resistance bands. On top of that, a band’s unique ascending resistance creates many of the neuro-muscular influences our body is driven by everyday. It makes training easy when 1 band can allow you to train using 30 different exercises.


I think training like this is why I have been able to maintain good balance and agility. This should come in handy over the next 50 years considering falls are the #1 reason why our seniors are getting injured.

You don’t need much space to train.

I quit going to the big box gym several years ago. Even though I enjoy walking into a good gym every now and then, it’s not where I enjoy training. Over the years, I have shot 100’s of videos in my little basement training room.  It has been my number one place to learn and get better with bands. It will always be a place I can go to clear my mind while getting in a great workout.

It has also become a place my family can use in a similar way. If you can create an exercise area in your home where your children can see you getting better and staying healthy, you will be sending one of the most powerful messages you could ever send to them about what it takes to stay strong and healthy.

Learn more about building your own home gym – How to Build YOUR Own Home Band Gym

Train on and off the road.

I can’t tell you how much fun it has been to workout with so many people over the years. Every seminar, workshop or clinic provided me with the opportunity to share some sweat with others. Resistance bands made impromptu workouts easy and sharing fitness has always come natural for me. There is something about breaking sweat with someone that builds a lifelong friendship.

Train inside or outside.

I can still remember going outside the first time on the playground near my home and cranking out a band workout.   There is nothing better than an early morning summer or fall workout at Kinderberg park. Bands and playgrounds go together like no other and it was always so easy to throw a band around my waist and head out for a run to the park. Make sure you try it sometime soon.

Bands compliment so many other training tools.

I am always asked if I only train with bands and my answer has always been without hesitation…NO. However, there is never a workout that goes by that I do not use bands. Stretching, strength training, running, power training or core stabilization using bands allows my body to be impacted in every workout with the unique ascending resistance that bands create.

I must admit that the day I started doing combination workouts like the Kettlebell-Band Combo was the day I learned what it meant to become strong and reactive which can only happen if bands are part of your workout.

It’s fat burning interval training at its best.

I have always enjoyed doing strength training intervals and there is no better workout than a 20-10 x 12 sets x 5 round Tabata band routine that hits the total body. Also, I have always trained with intervals but when I discovered bands, interval training went up to an entirely new level.

Today my intervals are more than tri’s and bi’s. I do intervals for everything including cardio, plyos, agility, strength, power and of course the core.

Bands are joint friendly.

Back in the day it was supersets with dumbbells or barbells. I always enjoyed pushing myself but as I entered into my mid-30’s I noticed how much joint soreness this type of high intensity dead weight training created.

Now after 15 years and 100’s of emails from guys that can’t lift weights any more due to joint pain, I feel so fortunate to have learned about bands when I did. My goal is to continue to show guys that love lifting, that there are alternatives to still getting in great strength workouts without all the wear and tear on joints.

Bands are my fountain of youth.

As we age, the miles keep adding up onto our joints. When I discovered band stretching it was the day I discovered a fountain of youth. Over the years, band stretching continues to be a staple of my training (both passively and actively) and it also is one of the top band training techniques that people find provides immediate results.

Knowing our joints are going to tighten down as we age, it only makes sense that maintaining our mobility is the key to staying fit and feeling good.

Best way to get your athleticism back.

My at home workout routines, have always focused on improving my athleticism. To me, there is no other reason to train. Athletes are the standard for performance and even though most of us do not play for pay, no one says we can try to keep the athlete in all of us game day ready.

Performance isn’t just for athletes, it’s for everyone!


Thank You

To all of you that have motivated me over the past few years to continue to create all of these at home workout routines and get better with bands…Thank you. It is because of you, I am 50+ years young TODAY and will be getting better TOMORROW.


Meet Dave

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).

2 Responses to "At Home Workout Routines with Bands"
  1. Kevin says:

    Hello Dave,

    I was wondering can you create a YouTube video series with combo excerises? I’m a busy dad, that works 14 hours day schedule. So, I’m short on time for working out. Combo exercises allow me to hit all different my muscle groups quick and hard. For example, a Bulgarian squat into single leg deadlift, Squat and Shoulder Press, Dead lift into Bent Over Row, and Front Squat into Good Morning exercise.

  2. David Schmitz says:

    Combo exercises are great but another way to hit your total body quickly is doing a 1 band circuit. Check out the blog workout section.. I provide you several ideas there.

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