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Superband Strong

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superband exercises

Practical meets powerful for a full-body workout with a take-anywhere tool.

The Workout

This total-body superband workout comprises four supersets, each including two exercises performed back to back. Complete all the assigned rounds in each superset before moving on to the next. Rest as needed at the end of each round. Use light- or medium-resistance bands; if maintaining good form is challenging, reduce the resistance or perform fewer reps.

Superset A: Leg-Strength Focus

Complete three rounds of the superset.

Superband Squat

Superband-Squat

  • Loop a superband around your waist and then cross the loop like an X in front of you. Step on the loop, feet shoulder width apart.
  • Squat down, aiming to get your thighs parallel to the floor. Keep your chest up and weight evenly balanced across your feet. Don’t let your knees cave inward.
  • Stand up, and repeat for 10 to 12 reps.

Superband Lateral Side-Walks

Superband-Lateral-Side-Walks

  • With the superband in the same position, bend your knees and lower down into a quarter-squat.
  • Without rocking or using momentum, take a small step to the side with your left foot, then follow with your right. That’s one rep.
  • Complete 5 to 8 reps in one direction before repeating in the other direction.

Superset B: Upper-Body Push-Pull Focus

Complete three rounds of the superset. Both moves can be performed standing or in a kneeling or half-kneeling position.

Superband Chest Fly

Superband-Chest-Fly

  • Loop a band around a sturdy anchor at chest level.
  • Face away from the anchor, grasping one end of the band in each hand.
  • Raise your arms out to the sides, parallel to the floor and shoulder height. Step away from the anchor so there is tension on the band. Keep a soft bend in the elbows and assume a split stance.
  • Reach your arms to the front, touching your fists together. Extend your arms back to their start position and then bring them forward again, halfway. Return to start to complete one rep. Repeat for 8 to 12 reps.

Superband Horizontal Row

Superband-Horizon-Row

  • With the band still looped around a sturdy anchor at chest level, face the anchor, with one end of the band looped in each hand.
  • Extend your arms and step away from the anchor so there is tension on the band. Assume a split stance.
  • Brace your core, tuck your shoulder blades, and draw your elbows back and down, skimming them past the side of your body. Straighten your arms and then row the elbows back again, halfway. Straighten your arms to complete one rep. Repeat for 8 to 12 reps.

Superset C: Shoulder Focus

Complete three rounds of the superset.

Superband One-Arm Shoulder Press

Superband-One-Arm-Shoulder-Press

  • With your left foot, step on one end of a band, and grasp the other end with your left hand.
  • Bend your arm and raise it so your hand is by your shoulder.
  • Distribute your weight evenly on both feet and brace your core.
  • Press your fist up to fully extend the arm overhead.
  • Pull your arm back down to the start position. Complete 5 to 8 reps on one arm before switching to the other.

Superband Lateral Half-Raise

Lateral-Half-Raise

  • With one foot on the middle of the superband and your other foot slightly behind, grasp the band with both hands, about a foot apart.
  • With your arms at your sides, tuck your shoulder blades down, brace your abs, and slightly tuck your chin.
  • With palms toward the floor, raise both arms up and out to the side until they’re about mid-torso height.
  • Return to the start position and repeat for 10 to 15 reps.

Note: If your shoulders hunch up during each rep or you need to use momentum to lift your arms, use a band with less resistance.

Superset D: Total-Body-Conditioning Focus

Perform this superset for as many rounds as possible — with good form — in 10 minutes.

Superband Jump Squat

Superband-Jump-Squat

  • Loop a superband around your waist and then cross the loop like an X in front of you. Step on the loop, feet shoulder width apart.
  • Squat down, aiming to get your thighs parallel to the floor. Don’t let your knees cave inward.
  • Jump up, extending at the ankles, knees, and hips.
  • Land softly in the squat position with feet shoulder width apart. Complete 15 reps.

Note: If you’re not a fan of jumping, no problem. Perform the Superband Squat (above) instead.

Superband-Resisted Pushup

Superband-Resisted-Pushup

  • Assume a high plank position with a band stretched across your back and anchored under the palms of your hands.
  • Brace your core, squeeze your glutes, and lower yourself toward the floor, pointing your elbows 45 degrees behind you.
  • Push into the floor to return to the start position. Repeat for 5 reps total.

Note: Instead of dropping to your knees to make this move easier, elevate your hands on a box, bench, or wall.

, RKC, is a fitness writer and strength coach in Minneapolis.

Illustrations by Kveta

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