Resistance Band Program

Omsa’s 4-Week Resistance Band Strength Program

This 4-week program is designed for full-body strength using only resistance bands. We use two types of resistance bands: Flat Loop Bands (also known as Pull-Up Bands, which are thick and sturdy), and smaller Elastic Exercise Bands (sometimes referred to as Pilates Flexbands). Both types typically come in sets of five with varying resistance levels, making it easy to choose the one that suits you best. 

This program is perfect for those training at home, or while traveling, with minimal equipment. The plan aligns with Omsa Yoga’s Functional Fitness approach: sustainable strength, aging well, and moving freely. You’ll train 3 times a week, for about 30 minutes each session.

For each exercise, we’ve noted the primary muscles being engaged, and when you click on the name of the exercise you’ll find a video showing how to perform it — with both spoken guidance and written cues. Since the movements involve bands and several of them in standing positions, you’re actually activating more muscles than just the main ones we mention. These are the stabilizing muscles that help us stay balanced and steady — the ones that quietly support us in our day-to-day lives. That’s what we mean by Functional Fitness.

Weekly Plan Overview

  • 🗓️ 3x/week; 
    Example: Monday Workout A, Wednesday Workout B, Friday Workout C
  • 🧰 Equipment: Long Flat Loop Bands & Smaller Elastic Exercise Bands
  • ⏱️ Each session: ~30 minutes
  • 🔁 Format: Warm-up (5 min), Main workout (~20 min), Cooldown (5 min)

Warm-up exercises can include:

  • Walking in place with high knees
  • Arm Circles, forward and back
  • Cat-Cow (Spinal Flex)

Cooldown can be as simple as Relaxing completely on your back with Long Deep Breathing. 

✅ General Notes & Tips

  • Always remember that nobody knows your body better than you, so make sure to listen to your body, modify as needed, and move mindfully.
  • Modifications: Adjust exercises to match fitness level.
  • Anchoring: Use loop bands around stable furniture.
  • Breathing: Exhale on exertion, inhale on reset.

Week 1: Foundational Strength

Focus: Building mind-muscle connection and band control.

Workout A

30 sec rest between sets

Cues: Keep a strong core, Keep the tension in the band when you squat down and make sure your knees are not coming in front of your toes. Straight back, Chest up, Press from the heels as you’re pressing up, Knees slightly bent when you’re standing up, so you’re not locking the knees out.

30 sec rest between sets

Cues: Knees bent, Straight back, Squeeze the shoulder blades together as the elbows are coming back. Keep the tension in the band as you lower your arms.

30 sec rest between sets

Cues: Strong core, Straight back, Look straight ahead, Squeeze chest muscles as you’re pushing forward. Keep the tension in the band as it comes back towards your chest.

30 sec rest between sets

Cues: Straight neck/Chin towards the chest, Feet close to the butt, Squeeze the glutes in the highest position, Keep the tension in the band when lowering the hips - stop right before the but is touching the floor and press up again.

  • Band Deadbugs, 2 x 10 (1 rep = when you’ve lowered both legs one time) (Core & Hip Flexors)

30 sec rest between sets

Cues: Keep the tension in the band. Most important is having the lower back glued to the floor at all times, so don’t go lower down with your legs than you can keep your lower back down.

Workout B

30 sec rest between sets

Cues: You can keep the band on the back of the shoulder (like in the video) OR on your neck if you prefer that. Keep your back straight, But out, Chest up, Neutral neck. Keep the tension in the band when you’re bending forward.

30 sec rest between sets

Cues: Squeeze your shoulder blades together as your elbows come down towards your sides. Neutral neck, but you need to lift it up a little so the band is not touching your face. If you want a bigger challenge, you can lift your straight legs (feet together) up by squeezing the glutes.

30 sec between sets

Cues: Strong core, Straight back, Look straight ahead, Keep the tension in the band when lowering it down.

30 sec rest between sets (1 set = 15 reps on left side + 15 reps on right side)

Cues: Stay on your side, so you’re not rolling forward, Strong core, Feet together.

  • Bird-Dogs (bodyweight), 3 x 10 (1 rep = when you’ve lifted both diagonal sides 1 time) (Core, Hamstrings, and Shoulders)

30 sec rest between sets 

Cues: Strong core. Slower motion is more challenging for your balance. Neutral neck. Keep a slight bend in the elbow joint, so you’re not locking it out.

Workout C

30 sec rest between sets (1 set = 10 reps on each leg)

Cues: The front foot is forward enough so the knee is not coming in front of the foot when you squat down. Sit back towards the bench when squatting down. Press from the heel as you stand up. Strong core. Straight back. Chest up. Look straight ahead.

  • Band Pull-Aparts, 3 x 15-20 (Upper Back & Shoulders - a great exercise to prevent forward rounding shoulders and to be able to perform heavier chest presses pain free)

30 sec rest between sets

Cues: Strong core. Look straight ahead. Slight bend in your knees. Keep the arms in shoulder height at all times. Squeeze the shoulder blades together when you come back with your arms. Keep the tension in the band when your arms come forward.

30 sec rest between sets

Cues: Slight bend in your knees, Strong core. Straight back. Look straight ahead. Palms facing up. Keep the tension in the band when you lower it.

30 sec rest between sets

Cues: Straight back. Neutral neck. Strong core. Squeeze triceps in the fullest extension and keep the tension when you lower it down.

30 sec rest between sets

Cues: You can modify this exercise to stand on your knees instead of your toes if needed. Straight back. Neutral neck. Press the elbows down. Long deep breathing.

Week 2: Control + Stability

Focus: Time-under-tension, slower tempo.
Add 3-second eccentric (lowering) phases to each exercise. Repeat Week 1 structure with a focus on control.

Week 3: Progression

Focus: Volume & endurance. Challenge yourself by using one or more of the following techniques: 

  • Use a heavier band / more resistance
  • Adding a set
  • Shorter rest between sets


Week 4: Peak Challenge

Focus: Functional combos + power

Workout A

3 x 15 (Legs, Core, Shoulders) 

30 sec rest between sets

Cues: Feet a little wider than hip-width apart. Stand on the band and bring the band loop to your shoulders, where you hold on to it with your hands, palms facing forward. Squat down with a straight back as you inhale. Exhale when you press from the heels back up to standing and press the band up to straight arms. Continue down/up.

3 x 15 on each side (Glutes) 

30 sec rest between sets, 1 set = 15 reps on each side

Cues: Put both feet inside the Mini Band and bring the band up above your knees. Lie down your back, bend your knees and place both feet close to your butt. Keep the knees parallel and apart (so the band isn’t slacking) throughout the exercise. Extend one knee and keep that leg straight. The foot on the floor have all the weight on the heel. From this position, press the hips up as you exhale and lower almost all the way down to the floor as you inhale. Continue up/down. Switch sides. 

3 x 15 steps left, right (Hip flexors, Glutes) 

30 sec rest between sets, 1 set = 15 steps to the left, 15 steps to the right

Cues: Put both feet inside the Mini Band and bring the band up above your knees. Stand up. Feet a little wider than hip width apart. Squat down to a quarter squat. Keep a straight back core engaged, and toes pointing straight forward throughout the exercise. Spread your knees into the band and keep that tension, so your knees are not caving in. Small lateral steps in this position, keeping the the tension in the band, so it doesn’t slack. A few steps to one side and then the other. 

3 x 15 (Shoulders, Core) 

30 sec rest between sets

Cues: Stand on the band with your feet hip width apart. Hold on to the band on the other side of the loop, palms facing your body. Soft knees. Strong core. This is your starting position. Row the band straight up with your hands to your collarbones and your elbows pointing out to the sides as you exhale. Inhale and lower your hands down again. Continue.

3 x 10 (Obliques, Core) 

30 sec rest between sets, 1 set = 10 reps to the left, 10 steps to the right

Cues: Attach the band to something sturdy, anchored at chest height. Stand perpendicular to the anchor point. Feet hip-width apart. Soft knees. Strong core. Hold the band with both hands, arms extended in front. Keep hips square while rotating your torso away from the anchor point exhaling. Return with control as you inhale. Continue. Switch sides. 

Workout B

3 x 10 (Legs, Core) 

30 sec rest between sets

Cues: Lay out the band on the floor and place your feet on top of it, hip width apart. Bend down and grab the band's ends. Straight back, chest up. Exhale and lift by pushing through your heels, driving hips forward, and standing up, pulling the band along your body. Squeeze your glutes at the top. Inhale and slowly return to the starting position by bending at hips and knees while keeping your back straight. Continue

3 x 15 (Chest, Core) 

30 sec rest between sets

Cues: Put the band behind your back and bring the loops of the band underneath your armpits. Hold on to the loops with your palms facing forward. Come down into a half-kneeling position. Rest your knee on something, both for comfort and to keep your hips level. Strong core, Straight back, Look straight ahead, Exhale and squeeze your chest muscles as you’re pushing the band forward to straight arms. Keep the tension in the band as it comes back towards your chest and inhale. 

3 x 10 (Legs, Hip stability) 

30 sec rest between sets, 1 set = 10 reps on the left leg & 10 reps on the right

Cues: Step onto the band with one foot. Crawl into the band with your arms and place it on your shoulders. Elbows are pointing out and you’re holding the band with your hands in front of your throat. Lunge back with the “free” foot as you inhale. Front knee in 90 degree angle. Stand back up again as you exhale. Keep a strong core, chest lifted throughout the exercise. 

3 x 10 (Core, Glutes) 

30 sec rest between sets, 1 set = 10 reps on each side

Cues: Place both feet into the Mini band and bring it up above your knees. Come into a side plank on elbow and knee. Bend your knees and keep your feet stacked on top of each other. Your body is in a line from your knees to your chest. Feet behind this line. Strong core. In this position lift the upper knee, while keeping your feet together. Exhale as you bring the knee up and inhale as you lower it down. Your upper hand can be at the waist or up in the air. Continue. Switch sides. 

3 x 30 sec (Obliques, Core) 

30 sec rest between sets

Cues: Lie on your back. Interlace your fingers and place your hands behind your neck, just supporting your head, without pulling it forward. Press down your lower back to the floor. Bring left elbow to right knee, squeezing your abs, straighten the other leg. Let the straight leg hover above ground without putting it down, if possible. Switch to right elbow meeting left knee. Exhale every time a knee/elbow pair comes together. 


Workout C  - AMRAP (As Many Reps As Possible) – 20 min

You do 1 set x 10 reps of all 5 exercises and then start over from the top and do another round of 1 set x 10 reps. Keep repeating the round for a total workout time of 20 minutes. Rest as needed.

Cues: Step on to the band. Squat down and slide the band over your shoulders and hold on it in front of you. Make sure your knees are not coming in front of your toes. Strong core. Straight back, Chest up, Press through the heels as you’re standing up, Do not lock the knees out in the top position. Inhale down again and continue. 

Cues: Step onto the band. Hold on to the band with your palms facing up. Knees bent. Straight back. Bend in the hips, putting your butt out. Exhale and row the band up along your sides. Squeeze the shoulder blades together. Inhale and keep the tension in the band as you lower your arms. 

Cues: Step on to the band. Feet hip width apart. Strong core, Straight back, Look straight ahead, Bring the band up to your chest. This is your starting position. Exhale and straighten your arms up above your head. Inhale and lower down to your chest again. Keep the tension in the band when lowering it down.

Cues: Strong core. Look straight ahead. Slight bend in your knees. Hold on the the band with both hands, palms facing down. Keep the arms in shoulder height at all times. Exhale when you come back with your arms. Inhale while keeping the tension in the band when your arms come forward. 

Cues: Lie on your back. Straight neck/Chin towards the chest, Feet close to the butt, Exhale and press your hips up. Squeeze the glutes in the highest position, Inhale and lower the hips slowly - stop right before the butt is touching the floor and press up again. 

Go get it! 💪