Full Body Resistance Band Workout

Full Body Resistance Band Workout

Summer is right around the corner! The time to get shredded is NOW!

MMA Fighter Matt Alfonte is back this week with a resistance band workout you can do anywhere!


Equipment Needed: KoreTense Resistance Band Set
Estimated Time: 30 Minutes
3-5 rounds
30-second rest between exercises

1. Bent Over Row

  1. Secure KoreTense to the bottom of a door at ankle height.
  2. With a firm grip, wrap your hand around KoreTense handles with your arms extended forward, palms facing down and your knees bent.
  3. Pull the handles towards your chest, rotating your hands 45-degrees. Be sure to keep your back straight.
  4. Complete 10 reps.

2. Pull Through

  1. Secure KoreTense to the bottom of a door at ankle height.
  2. Line up perpendicular to the band in a modified push-up position with your knees bent slightly.
  3. Grip the handle of KoreTense with the arm farthest from the door with your palm facing up and pull it towards your body.
  4. Complete 10 reps.

3. ½ Kneeling Overhead Press

  1. Secure KoreTense to the bottom of a door at ankle height.
  2. Drop down to a knee with your back facing the door and grip the handle of your KoreTense with the arm on the same side of your body as your bent knee.
  3. Begin with your hand at chest level similar to a punch position.
  4. Extend your arm forward and above your head.
  5. Complete 8 reps with each arm.

4. ½ Kneeling Pull Aparts

  1. Begin on one knee with your back straight.
  2. Grasp KoreTense in both hands with your arms straight out in front of you and stretch it as far as you can.
  3. Keeping your arms straight, extend them behind your head as far back as possible. Then, return to the original position.
  4. Complete 10 reps.

5. Split Squats

  1. Begin with one foot forward in a lunge position and KoreTense secured beneath your front foot.
  2. Grip KoreTense in both hands at chest level with you palms facing each other.
  3. Keeping your torso straight, lower yourself until your back knee almost touches the floor. Be sure to keep your front knee in-line with your toes.
  4. Raise yourself back up to the starting position.
  5. Complete 8 reps on each leg.


Recommended Equipment: KorePulse
Estimated Time: 5 - 10 minutes
Take a few minutes to recover after your workout so you can wake up tomorrow ready to do it all again! Roll KorePulse over any part of your body where soreness persists. The deep tissue massaging effect will help to increase blood flow and reduce stiff muscles and lingering pain. Just grab KorePulse, select a vibration setting and begin rolling your way to recovery today!