Workout of the week: 20 min. full body workout with Theraband | ATLETICA

Who says you need expensive equipment or a lot of space to train effectively? With a Theraband, you can complete an intense full-body workout that promotes strength, endurance and flexibility at the same time - and all in just 20 minutes. This versatile fitness tool is not only lightweight, but also perfect for every fitness level, from beginner to professional.

The Theraband gives you the opportunity to train almost every muscle in your body without overloading joints or ligaments. The variable resistance allows you to adjust the intensity individually and ensure that you get exactly the challenge you need. Whether at home, in the park or on the go - the fitness band is the ideal companion for a full-body workout that can be easily integrated into your everyday life.

In this blog I'll show you how to train all the major muscle groups with a simple 20-minute program. Ready to get your body in shape? Then grab your band and let's get started!

What are resistance bands?

Resistance bands , also known as therabands or fitness bands, are elastic bands that have been specially developed for strength and flexibility training. They are available in different resistance levels so that you can individually adjust the intensity of your training. Unlike classic weights, resistance bands offer constant tension throughout the entire movement.

The biggest advantage of resistance bands is their versatility. You can use them to train almost any muscle group and integrate them perfectly into a full -body workout. Whether you're a beginner or advanced, they're great for improving strength, stability and flexibility - all without putting strain on your joints.

Resistance bands are also lightweight, portable and space-saving, making them the ideal fitness tool for home, outdoors or when traveling. They allow you to train effectively anywhere and offer countless ways to achieve your fitness goals.

How effective are Theraband exercises?

Advantages of Theraband exercises at a glance:

• Progressive resistance: The resistance adapts to your strength – the more you pull, the more intense the exercise becomes.

• Versatile : Perfect for a full -body workout, as almost all muscle groups can be trained.

• Gentle on the joints : Ideal for beginners, seniors or for rehabilitation, as the load is controlled.

• Mobility and flexibility : Promotes mobility while strengthening muscles.

• Cost-effective and space-saving : In contrast to expensive devices, therabands are inexpensive, light and easy to transport.

Why resistance bands are often underestimated:

• Constant tension : Compared to dumbbells, the muscle remains active throughout the entire movement.

• Functional training : Exercises with the fitness band often train several muscle groups at the same time, thus improving stability and coordination.

• Adaptable : Different resistance levels allow you to adjust the band to your personal fitness level.

Application examples:

• Muscle building (e.g. squats or rowing)

• Flexibility exercises (e.g. shoulder circles)

• Rehabilitation training (e.g. light pulling movements)

Theraband exercises – the effectiveness of therabands lies in their versatility and adaptability. They are not only a great additional tool, but also a powerful fitness device in their own right!

What types of therapy bands are there?

Therapeutic bands are available in different designs that are suitable for different training goals. Choosing the right band depends on your fitness level, the exercises you want to do and your full -body workout. Here is an overview of the most common types:

1. Classic flat fitness bands: Thin, flat bands without handles, in different resistance levels (often color-coded). Perfect for stretching, rehabilitation training and Theraband exercises that are meant to protect the joints.

2. Loop bands: Closed loops made of elastic material, usually in shorter length. Ideal for leg and buttock exercises, such as squats or lateral leg raises, but also for core stability exercises.

3. Tube bands with handles : Elastic tubes with integrated handles for a better grip. Particularly suitable for strength exercises such as rowing or shoulder presses, which can be incorporated into a full- body workout.

4. Mini bands : Small, closed loops, usually made of latex or fabric, with light to medium resistance. Effective for isolation training, e.g. activating the glutes or obliques.

5. X- Bands or Cross Bands : Bands with additional fastening options arranged in a cross pattern. Great for functional training to mimic movements from sports or to promote stability.

6. Latex-free fitness bands : Bands made of synthetic materials, ideal for allergy sufferers. Suitable for all classic Theraband exercises, especially in rehab or group fitness areas.

The different types of resistance bands offer countless possibilities for effective training. Whether for building strength, mobility or rehabilitation - there is a suitable band for every purpose. Choose the right Theraband for your goals and integrate it into your full -body workout to make the most of the versatility of these tools!

20 min. full body workout with Theraband

A full body workout with Theraband is the perfect way to train all the important muscle groups in just 20 minutes. It is effective, versatile and gentle on the joints. All you need is a Theraband, some space and motivation. This workout consists of a short warm-up phase, an intensive main part and a cooldown.

warm-up (3 minutes)

Start with light movements to prepare your body for the Theraband exercises:

• Shoulder circles: Hold the band loosely between your hands, stretch your arms and make slow, circular movements.

• Lateral lunges: Stretch the band around your thighs and take controlled side steps.

• Arm openings : Hold the band in front of you and pull your arms apart to activate the chest muscles.

1st Exercise 1: Squats (3 sets of 12 repetitions)

• Stand with both feet on the band and hold the ends with your hands at shoulder height .

• Perform controlled squats while the band provides additional resistance.

2nd Exercise 2: Seated rowing (3 sets of 10 repetitions)

• Sit on the floor, place the fitness band around your feet and hold the ends in your hands.

• Pull the band towards your body in a controlled manner while bringing your shoulder blades together.

3. Exercise 3: Shoulder press (3 sets of 10 repetitions)

• Stand on the band and hold the ends at shoulder height .

• Slowly push your arms up and bring them back in a controlled manner.

4th Exercise 4: Lateral leg raises (2 sets of 12 repetitions per side)

• Fasten the band around your thighs and stand upright.

• Lift one leg sideways, hold briefly and slowly lower it.

5th Exercise 5: Overhead tricep extensions (3 sets of 12 repetitions)

• Hold one end of the band behind your head with one hand and the other end on your lower back with the other hand.

• Stretch your arm up to activate your triceps.

6th Exercise 6: Abdominal rotations (3 sets of 10 repetitions per side)

• Attach the tape to a fixed point (e.g. door handle).

• Hold both ends, stand sideways and rotate your upper body against the resistance of the band.

cooldown (2 minutes)

• Back stretch: Hold the fitness band in front of you, stretch your arms and slowly bend forward.

• Chest stretch : Hold the band behind you and pull your arms up to open your chest.

• Lateral stretch: Wrap the band around one hand and stretch it over your head while leaning to the side.

You see, a fitness band is more than just a colorful rubber scarf that comes in all shapes and sizes. With this 20-minute program, you can complete an effective full -body workout while improving strength, flexibility and stability. Whether at home, in the park or while traveling - with resistance bands you are always well equipped to stay fit!