BURNBANDS.COM

LESS EQUIPMENT. MORE POSSIBILITY.

BUILD
STRENGTH.
ANYWHERE.

Discover effective workouts and exercises using resistance bands.

Find your next move
YOUR SPACE. YOUR PACE.
Athlete training with a yellow resistance band in a bright gym
SMALL BAND.
BIG POTENTIAL.
FULL-BODY TRAINING+WHEREVER LIFE TAKES YOU+BUILT AROUND YOU

01 / THE BAND ADVANTAGE

A simple way
to get stronger.

You don’t need a room full of equipment to move well. Resistance bands add tension to familiar movements, helping you build strength at home, outdoors, or on the road.

Choose a resistance that works for you. Move with control. Make a little progress, one session at a time.

Easy to take anywhere Adaptable resistance One band. Your whole body.

02 / YOUR MOVEMENT LIBRARY

Small kit. Strong moves.

Six essentials. Your whole body.
A stronger routine starts here.

Woman performing a squat with a yellow resistance loop above her knees01

LEGS + GLUTES

Banded squat

Place a loop above your knees. Stand with feet shoulder-width apart, sit your hips back and bend your knees. Keep tension on the band as you stand.

MUSCLES WORKEDQuads, glutes, hamstrings
Man standing on a resistance tube and holding its handles for biceps curls02

ARMS

Standing biceps curl

Stand on the middle of a long band and hold the ends, palms forward. Keep your elbows by your sides, curl toward your shoulders, then lower slowly.

MUSCLES WORKEDBiceps, forearms
Man seated with a resistance band around his feet, demonstrating a row03

BACK

Seated band row

Sit tall with knees slightly bent and a band around the arches of your shoes. Pull the ends toward your ribs, keeping your shoulders down. Return with control.

MUSCLES WORKEDLats, mid-back, rear shoulders
Woman demonstrating a standard push-up outdoors, the base movement for a band-resisted push-up04

CHEST

Band-resisted push-up

For added resistance, run a long flat band across your upper back and secure each end beneath your palms. Lower your chest, then press up with your body in one line.

Photo shows the base push-up. Add a band only when comfortable with the movement.

MUSCLES WORKEDChest, triceps, front shoulders
Man demonstrating an overhead press with a resistance band05

SHOULDERS

Overhead press

Stand on a long band and bring your hands to shoulder height. Brace your core, press overhead without arching your back, then lower slowly.

MUSCLES WORKEDShoulders, triceps
Woman extending one leg behind her against a yellow resistance band06

GLUTES

Standing glute kickback

Place a loop above your knees and hold a stable support. Keep your hips level and extend one leg behind you without arching your back. Return slowly and switch sides.

MUSCLES WORKEDGlutes, hamstrings

03 / KEEP IT SIMPLE

Show up.
Build from there.

Consistency beats complexity. Start light, focus on good form, and make movement part of your day.

01

Find your resistanceChoose a band that lets you move smoothly through every rep.

02

Start with the basicsWarm up, then try 1–2 sets of 8–12 controlled reps per exercise.

03

Recover. Repeat.Rest between sets and give worked muscles time to recover.

Check your band for damage before each session. Keep it secure and stop if you feel pain.