The following full-body resistance band warm-up utilises the controlled resistance of bands to get you primed for workout action…

With any warm-up, you want to get your heart rate up and prepare your individual muscle groups for the work to come.

If you’re in need of some inspiration, the following eight-move circuit from Farren Morgan – a serving soldier and Physical Training Instructor (PTI) for the Coldstream Guards – utilises the controlled resistance of bands, to get you primed for action.

Alternatively, you could repeat the whole thing three to four times – or divide it into a series of supersets – for a muscle-building full-body workout.

Full Body Resistance Band Warm Up

Try This Full Body Resistance Band Warm Up Routine | Men's Fitness UK

1. Front Raise x 10

  • Loop the band under both feet.
  • Hold the other end of the band and stand tall.
  • Keeping back and arms straight and shoulders pinned back, raise the band directly up until hands are shoulder height.
  • Pause for one second, then return to the start.

Try This Full Body Resistance Band Warm Up Routine | Men's Fitness UK

2. Side Raise x 10

  • Stand tall, with one foot on the band.
  • Grip the other end of the band.
  • Keeping your chest up and a bend in your elbow, raise the band out to shoulder height, then lower back to the start.

Try This Full Body Resistance Band Warm Up Routine | Men's Fitness UK

3. Bent-Over Row x 10

  • Stand on one side of the band with both feet.
  • Hinge at the hips and grip the band.
  • Drive your elbows back to your side and pinch your shoulder blades together.
  • Pause for a split-second, then straighten your arms to return to the start.

Try This Full Body Resistance Band Warm Up Routine | Men's Fitness UK

4. Overhead Squat x 10

  • Take a shoulder-width grip of the band.
  • Hold tight, with the band in contact with the heels of your hands.
  • Throughout the exercise, your elbows should be directly under your hands.
  • Press the band overhead and lock your elbows.
  • Now squat down, keeping your arms directly overhead.
  • Go as low as you can with perfect form, then drive back up to standing.

Try This Full Body Resistance Band Warm Up Routine | Men's Fitness UK

5. Press-Up x 10

  • Start in a plank position, placing hands slightly wider than shoulder-width apart, with the resistance band behind your back and around your palms.
  • Bend your elbows and lower your chest towards the floor.
  • Pause just above the floor and press back up to the start position.

6. Squat x 10

  • Loop one end of the band around the base of your foot.
  • Cross your hip crease with the middle of the band.
  • Loop the other end over your shoulders.
  • Squat down with control, keeping core braced and shoulders retracted.
  • Drive through your heels, raise and tuck your hips.

7. Triceps Kickback x 10

  • Hold the band behind your back, with your heels anchoring one side of the band to the ground.
  • Bring your elbows up so upper arms are parallel to the floor.
  • Fully extend your arms with the other end of the band straight out behind your back and return to the start position.

8. Biceps Curl x 10

  • Loop the band under your feet.
  • Grip the other end of the band with hands at shoulder-width.
  • Hold the band with arms extended.
  • Curl the band up to chest height, squeezing your biceps at the top.
  • Lower with control.

Photography: Eddie Macdonald

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