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Exercise Band Video.

last week you commented:

I need a really simply full body band workout. I am a newbie.

you demanded:

Miz? Could you show us a easy workout with the bands? I had a friend show me a workout months ago and can not remember any of it.
I think she twisted the band a thousand different ways.

you responded:

I can’t seem to figure out how they can actually be used for a full body work out

you emailed:

I am not ready for a gym as I am just starting out. I would love some ideas for an exercise band to start me off. please. I am not strong at all yet and need a start.

I would love a video with some basics for my exercise bands. Right now I only do cardio and a lot of it and I am really flabby. I think bands would help me begin.

you made me laugh:

I own bands.
I think they are in a pile at the bottom of my closet.

We’re starting off with bandbasics.

With the bandessentials so that, should you feel as the commenters/emailers above, you can start your at-home workout *today*.  (I love that MamaMiz was visiting when I filmed this and offered to be my reader model…until I whipped out the camera.)

Please to let me know when you’re ready for level two (and wallet? please to let me know when I’m ready for this).

Have even more questions after the video? please to hit us all up in the comments.

Basic push up instructions.

A KICKS MIZ’ ASS variation on basic push ups.

Basic lunge blairwitch style.  Variation on the lunge NOTshakycamerastyle.

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84 Responses to “Exercise Band Video.”

  1. Rupal says:

    This is a great workout for anyone!! I love bands because of their versatility. I can take bands to a clients’ home and turn it into a studio, plus this allows them to understand that fitness can be as easy as tugging on a big rubber band! Great video!

  2. Kara from MamaSweat says:

    My first comment is that I am the SECOND person to comment versus the 200th person! Now I know how early I have to get up to rise with the Miz! (Not sleeping, damn pregnancy…)

    Love the exercises. I too, have the bands, but don’t use. I’m embarrassed to say have the TRX and have never used. My excuse is that I’m saving these home workouts for after the baby arrives and I’m banned from the gym’s childcare center for 3 months. I’ll be queen of the bands…

  3. Evan says:

    Love it Miz.

    I am going to try a few of these while at the gym between my weight sets.

    I haven’t seen the concentration curl for biceps.

  4. Hallie says:

    First time commenter long time reader.

    Thanks Miz!!!

    I am snowed in today and as the other person said have exercise bands somewhere in my closet.

    Today is the day I shall release them from their confines. LOL

  5. Natalia Burleson says:

    Those are some great basic moves! :) Thanks for taking the time to do the video. I have some bands at home, but haven’t really used them. :)

  6. Nan says:

    Thanks for the basics Miz.
    I am one who emailed and said that there was no way I was going to the gym so do not encourage me to :)

    I need this for at home to build my confidence not my muscles and then I will enter a gym.


  7. CactusFreek says:

    just 1/4 of a push up is a work out for me lol

  8. Linda says:

    I haven’t used my bands in so long, I think they’ve probably rotted…wherever they may be. Ever have one snap when you are using it. Ow.

    Make it a great day.

  9. MizFit says:


    CactusFreak? did you skim the pushup video? many many of my clients started with wall push ups and then moved to the floor.

    have you tried that?

    and linda? not snapped but Ive gotten distracted (I wont say by what :) ) and LET GO and slapped myself in the face with a band.

    not fun…

  10. Erica says:

    Another great video. Those bands can be so effective. On a strange side note, I had a dream last night that I won a trip to your house to workout with you for a week and we were doing lunges around your house hahah.

  11. Karen says:

    I missed last week’s post and caught up with that first and would have asked for a video as I have never had a clue how to use all the bands I see at the gym

    Thanks Miz.

    Can we get part two soon? advance moves?

  12. Debra says:

    great video and love the idea of it…perhaps one of these days I’ll try it out.

  13. Marianne says:

    Sorry…did you say something? I was distracted by those (horrible shoes) beautiful wood floors and wondering how one manages a big, empty, clean room.

    Off to the gym! My son has challenged me to beat him on this strange little stand where you hold your weight on your forearms and then pull up your legs to your chest or pull up your legs straight in a 90 degree angle (be impressed by my technical gymratese).

  14. MizFit says:

    erica? That wasn’t a dream.

    The guest room is waiting, there’s protein powder in your minibar & I’m dressed to lunge.

    (Topic shift)

    I know I need to post this more prominently but if you wanna get my tweets I’m:


  15. Brian says:

    A much easier and more versatile workout can be done with JC bands which are much sturdier than the bands usually available. They are named after Juan Carlos Santana one of the best known names in personal training.
    You insert nylon webbing in the hinged side of a door or attach it around a lolly column in your basement and you have the equivalent of a gym cable machine albeit withvariable resistance instead of isokinetic resistance.

    They can be purchased at :

    (I have no connection with Performbetter.com)

    The JC TRavel band is perfect for traveling as it is shorter. I used one for a month while abroad and kept up my strength. The site features a free downloadable exercise sheet as well.

    I am a personal trainer and can tell you that the various strengths of these bands are suitable for the deconditioned all the way up to the serious athlete.

  16. Terri says:

    Good idea for the tricep overhead.

    I do kickbacks with my bands all the time.

  17. Terri says:

    Oh and I wanted to add I have seen exercise bands in the 1 dollar bins @ Target.

    I imagine they are not the best but with how tight my money is these days I plan to make them work ;)

  18. Gena says:

    Thanks, Miz! I have some bands that I’d like to use just to shake things up a little bit. Now I know how to use them better. I suppose I should go find them…..

  19. Stacey says:

    Do you ever alternate in the same workout?
    go from weights to the bands?
    I would also like to see some other ways to use the bands for my chest.
    what is a kickback?
    I have a lot of questions today :)

  20. Valerie says:

    GREAT workout. I love my bands…I use mine in the office more than at home, actually, because I do free weights at home, but the bands are way more convenient to carry back and forth to the office. So if I know I’m not going to get a workout that night I can do a few sets of these during the day when I take breaks. I don’t do this a lot now but used to when I was working two jobs.

    I started with the wall push-ups too…they are such a great way to build the strength you need to transition to the floor version. I’m still not *great* at old-school push-ups, but I can do them and I am getting steadily better. :-)


  21. Stacey Shipman says:

    This is a great instructional video for those looking to save money and bring the workout home. I love using bands, they work really well and are a little “softer” than weights. I like to switch it up and they pack up nicely for travel. No excuses.

  22. charlotte says:

    Yes I have questions! First, your shoes are adorable!! What kind are they? Second, WHERE are you working out?! So very beautiful. It’s like you’re in a ballet studio!

    Oh & thanks for the tips on the bands;)

  23. gina (fitnessista) says:

    wonderful! i love resistance bands as they’re so easy to travel with. now if i could only find mine…
    have a great humpday!

  24. MizFit says:


    Shoes? My Shoe’diction. Nike Air Rifts (links when I’m at computer as I adore the Air Rifts and think everyone needs a pair…)

    Setting? Gym. I dragged the (fingerquote) cameraman (unFQ) there.

    Kickbacks? Link as well when I’m at computer…

    And alternate? I don’t. For me it’s either *all band* or all *iron*

    You guys?

  25. A(u)nitFit says:

    Hello, dearie! A(u)ntiFit sees another video in her future…..
    The opportunity for working out with a band are just too good to pass up……:)

  26. kendra says:

    I am homebound today with four kids.

    Going to be wishing I owned a band by the end of all this.

    send help.

  27. Felice says:

    Thanks! After the last bands post, I dug mine out to start using them again!

  28. Tricia2 says:

    Great ideas. I’m actually thinking about getting some kind of band/resistance thing for a friend of mine, who recently got engaged and has no workout stuff (beyond the bike she rides to work), but wants to look toned on the big day.

  29. the Bag Lady says:

    Oh my goodness. The Bag Lady can see herself getting distracted and smacking herself in the face…

    (and did you notice A(u)ntiFit needs to work on her grammar?)

  30. MizFit says:

    Kickback: http://mizfitonline.com/2008/07/21/monday-facetime-tricep-kickback-edition/

    my beloveds: http://www.zappos.com/n/p/p/7371474.html

  31. Diana says:

    I only have the yoga bands. I’m thinking that these may be my new fitness tool.

    So, you got smacked in the face? Oh, no…I would totally do that!!!

  32. Hanlie says:

    I’m definitely going to do that! THANKS! And I’m going to do wall push-ups!

  33. Meg says:

    Ok I’m in, I think I’ve been convinced to try these “bands” as you call them ^_^ So now which ones should I buy?!


  34. Sagan says:

    Will be checking out your video tomorrow! (I need to get this computer fixed…)

    I haven’t done any exercises with bands in forever. But just recently I hung them over my bedroom doorknob so know they stare at me all the time. It’s about time I put them to good use.

  35. Teresa says:

    I’m not a big band fan, (I got smacked with one, they hurt) but I do like the TRX strap thing that you linked to. I think I could incorporate that into a great core workout. I’ll have to take a closer look at that. I’m always looking for something that will keep me interested.

  36. Kel says:

    Thanks for showing this off. It looks doable for me and my flab.

  37. MizFit says:

    specific band thoughts later when I’m not rolling with the thumbtyping but Kel? I had to say I initially read your comment as me and my lab.

    As in labrador.

    As in I thought you were exercising w/yer canine.

    I prefer my read.

    50 loving lashes with a proteinpasta noodle for your flabtalk.


  38. Michelle says:

    Hi Miz.
    Is it possible to build muscle with the bands?
    I guess what I really want to know is how often YOU utilize them in a workout.

    Also I enjoyed the blair witch video.

    It was helpful in a witching way ;)

  39. Heather McD (Heather Eats Almond Butter) says:

    Thanks Mizfit! Just what I needed as I’m off to the gym in a few minutes for some upper body. Might have to just grab a band!

  40. Liz Rosenbaum says:

    My question has nothing to do with the exercises… WHAT are those shoes? I want some! Brand?

  41. MizFit says:

    Liz? Check comment 30.
    They are addicting.
    I own no dress shoes but the Rifts in pink, silver & black.

    As far as me and the bands? I have to confess that I RARELY use them. **NOW**

    Mostly because if I’m not lifting the iron I tend to take the day OFF from working out in a traditional sense and play hard with the Toddler.

    If I’m @ the gym I end up with the iron or machines.

    Pretoddler I used them often as a way to shake things up/workout from home.
    (When I travel I don’t usually workout and take that time to rest & repair)

  42. Lainie (Fitness Fig) says:

    Does it matter what kind of bands you use? I have the kind you were using, plus some figure 8 kind, plus this kind: http://www.advancedworkouts.com/6foot-resistance-band-medium-resistanc6.html I prefer the last kind to the kind with handles, though not sure why.

  43. tfh says:

    I’m not allowing myself to even LOOK at the shoe link (ok, I lied, I had to see the price just to, you know, SEE) until boot weather is past…

    My band is tucked away who-knows-where but it is a muscle-saver when we visit India. Plus, it is a fun conversation piece (even when you can’t speak the same language) and even unfit people can use it given some extra slack. If MamaMiz is ever up for joining in I’d love to see some Partner Band ideas!

  44. Marste says:

    Hey, neat! I love my band. I got it with a Turbo Jam DVD (yeah, I know they’re lame, but I LOVE THEM), and was surprised how well it worked! I was even sore the next day! (Although I guess 50 repititions of just about ANY weight have that effect on me, LOL.)

  45. Crabby McSlacker says:

    Wow, what a great video! Time to dig out our old bands from wherever the heck we stuck them and give ‘em a try again.

  46. purl_princess says:

    Wow, great video! Thanks so much.

  47. darya says:

    I love the bands. When I was a ballerina I used to use them to strengthen my feet. Is there anything bands can’t do?

  48. MizFit says:

    hmmm. I think my handheld ate my last attempt.

    bottom line?

    I always bought the most tension I could find for the least amount of money because bands were not the mainstay of my routine.

    I DO like the figure8 looking ones because you can slip them on something (a pole etc) and have total stability and I love them for working the back (which all makes me wonder where mine is)

    I loathe the ones which dont have handles (latex bands) because I am not one who is able to hold on well enough.

    more in a bit—

    oh, and I think SPRI makes the travel kit I love to bestoweth upon fitfriends as a gift.

  49. Judy says:

    I just bought a couple bands to try, thinking they’d be great, especially for traveling, and they are probably (possibly, maybe, not really) safer with my 2 active boys around. (They can’t injure each other my hitting each other on the head, as with weights, but they want to use them as “couplings” for a train, and then they snap. So, no, have to keep them hidden too.)

    I’m not thrilled with them. Still like weights better for upper body, but I do like some of the lower body things I can do with bands.

    And as with any fitness equipment, it only works if you use it. :P

  50. Nina says:

    I’m wondering if you have any thoughts about bands for seated exercises. I’m thinking, of course, about my husband who can’t stand for any period of time, and can’t do things like squats, but is looking for more exercises that he actually *can* do.

  51. Marathon Me says:

    I don’t like the bands. I broke my bands the first time I used them. I broke the band about 4-5 inches away from the handle. I am sure it is just because I am soooo Powa-ful with my massive runners body.

  52. runjess says:

    Maybe that will be my next fitness equipment purchase. Cheaper than an elliptical.

  53. Annette says:

    some great ideas! I have only been using mine with my walking video during the last mile. Now I will get these other moves into my day ;)

    Looking good!

  54. Hannah says:

    I love love love band workouts. I forgot about the squats- going to add those today! They really are my favorite at home gear. Those and my 9# medicine ball.

    When I went to Seattle last year for 4 days I threw my bands in there and everyone in my group ended up using them at various times. Love em!

  55. Hannah says:

    Oh- and I have the long ones as well as the figure 8 ones and use the long ones so much more.

  56. Kristi Summer says:

    Great video! You have inspired me to dig out my bands. I have been using the ankle bands lately, love them! Have a band workout on my site. Love your site and your arms! awesome!

  57. bobbi says:

    You know I have one of these bands, think its collecting dust somewhere…need to find it!!!!!

  58. bobbi says:

    ooo and its also great to take on vacation!!!

  59. Rach says:

    I am also one who emailed you looking for a simple basic understandable workout to do with my bands.

    thanks miz.

    I will try this tonight (and add in pushups).

  60. Lisa says:

    thanks for the video! The bands i have are the rubber ones with no handles, but i’ll give it a shot anyway!


  61. Mary Meps says:

    Thanks for more ideas as to what to do with my bands.

  62. Evie says:

    I’m really enjoying your blog and the videos.

    Thanks so much, Miz.

  63. Mrs Lard says:

    Wow! This is fantastic and very inspirational for me. I am going to be a nomad for a few weeks and it occurred to me…have laptop, can exercise!!

    But first things first…a band purchase.

    Thank you so much!

  64. Brian Douglas says:

    I LOVE band workouts! I used to think “how could those things ever help me?” Well I know better now lol. Keep up the great work! You are such a positive force in all of our lives :-)

  65. Dara Chadwick says:

    Thanks for the demo, Miz! I tend to ignore my bands, but I’m going to give them a try.

    It’s good to mix it up, no?

  66. Heather says:

    I’m excited to try this out when my husband’s busy schedule keeps me out of the gym.

  67. MizFit says:

    youre so right Dara and the bands, for me, are such an easy way to work in some VARIETY.

    Im so routineoriented now that Im a babymama.

    for her.

    and then I accidentally stumble into them for me ;)

  68. Conny says:

    Cheers to Bobbi (comment 58)! I take mine on vacation too. The bands like to be “relaxed” in another location besides my closet, which is where they reside when NOT on vacation. I always bring them thinking I’ll exercise. Ha! They are well-traveled bands.

    Too bad.

  69. Pubsgal says:

    Not sure if I would have used bands more than I did my hand weights during my recent trip. (That was one, count it, one time, and only because Mr. Handsome-and-Handy nearly got a hernia loading my suitcase-with-weights-inside into the trunk of my car…). But they do look like a great option for traveling; you’ve inspired me, Miz!

  70. Berni says:

    Lovin the bands, the shoes, the room, the whole deal. Mizfit instructional DVD in the making?

  71. Zandria says:

    I own an exercise band but I’ve never used it. I need to keep these in mind for traveling…I hate when I go away for a few days and miss my regular weight workout!

  72. Pubsgal says:

    Yeah, what Berni said! When do we get to buy the MizFit instructional DVD?

  73. MizFit says:

    Yeah, what Berni said! When do we get to buy the MizFit instructional DVD?

    soonsoon perhaps quite soon :)

  74. MCM Mama says:

    Guess I ought to pull out the ol’ bands and give this a try.

    Thanks for the video!

  75. juliet says:

    I need to try bands!!

  76. Giyen says:

    By demonstrating that this is relatively easy, you’ve gotten rid of another one of my excuses about resistance training.

    Damn you! ; )

  77. Kelly says:

    Miz I would love you to make a dvd.

    It would be really easy I would think too since you have so many videos already finished.

    are you really planning that?

  78. Nelly says:

    I’m late to this one but watched the video yesterday and tried the exercises this morning.


  79. Becca says:

    I would actually like an easier video for my mom.
    could you talk mamamiz into doing that? If my mom could do some resistence training while seated I really think that would help her.

    woul d you do a video like that some day?

    thank you,

  80. SeaShore says:

    I’ve been thinking about the bands since your last post. Thinkin that they would be a good place for me to start. Thanks so much for the video, I’m bookmarking it.

  81. Sandra says:

    I tried the workout yesterday night, Miz and it kicked by butt.
    I am actually sore!

  82. jody says:

    My first time to your blog! I’ll be reading now…but I couldn’t get the push up video to come up. it said it is not available. Is there another way to see it???

  83. Jamie says:

    Thanks Miz, I’m on it…

    Jamie :-)


  1. Q&A with MizFit: Resistance Training | Feed Me I'm Cranky - 02. Sep, 2009

    [...] you explored the idea of exercise bands for an at home workout? You can create an at home resistance routine pretty easily with minimal investment (the bands are REALLY inexpensive!) and you’d never have to [...]


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