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Top Six Upper Body Resistance Band Moves

Top Six Upper Body Resistance Band Moves


I’ve had some questions lately about what kind of workouts I do for my upper body/arms. I like to joke and just say that I carry around these heavy toddlers all day, but truth be told I do strength training usually three to four times a week. I rarely do it on my own though because I teach so many classes.

About half of the classes I teach are outside and the only equipment we use are resistance bands. Personally, I think resistance bands are underrated. I love them (and so do my boys). They are awesome for toning, easy to travel with, can be held various ways to increase or decrease resistance level and are just all around awesome.

I wrote a post awhile back about resistance bands and my top four moves. You can get bands here on my Amazon store or find them online at SPRI or Power Systems. (I’m not in it for the money. I think I’ve made a whopping $10 in Amazon credit that I haven’t even seen yet. Rolling in the dough I tell ya. Ha!)


Here are my Top 6 Upper Body Resistance Band Moves. I do them regularly with my classes. I wrote out two different workouts. If you only want to do the strength training moves, go with the first option. If you want to blast some calories and get a little cardio in between, go with the second option.

I did these moves throughout my entire pregnancy. Yes, 36 weeks pregnant with twins and I was still using these darn resistance bands. Anyone, and I mean anyone, can use them.



Here’s our video of the moves complete with a few little entertaining bits from the boys.


STUFT Mama’s Upper Body Moves



Here are the workouts for you to try this week.

Option 1


Option 2


Fun right?

Have a wonderful start to your week!

I have a feeling I’m going to be eating a lot of sweet potatoes.


Oh… and I get to see “my boyfriend” again. Yippee! Hmmm…I wonder how he feels about resistance bands……. and sweet potatoes.

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  1. 1
    Miz says:

    should I be embarrassed I was so so excited to see the boys? 🙂

  2. 2
    Nicole says:

    great video..especially love the boys 🙂

  3. 3

    You’re one step ahead of me! I had a resistance band workout post and video planned for next week! Haha!

  4. 4

    I actually don’t own any resistance bands, but have wanted to get some for awhile…you have convinced me!

  5. 5

    Bands are on my love to hate list… I always feel so awkward holding them and pulling them around but then really feel the burn for days to come!

    • 5.1
      STUFT Mama says:

      They are a bit awkward sometimes aren’t they? 🙂 Especially when they grab that “bra fat” area. Not flattering, but the results are worth it.

  6. 6
    Amy Zirkle says:

    YEAH …thank you sooo much. How are you feeling – how is the no dairy working for you? I was MIA last week – checked in but never commented since my husband was out of the country on business travel and I was single parenting with my kids, working, and I think I had the plague or something, because when my 13 year old announced that he had his band concert last Tuesday night I actually said – “do I have to go?” Bad mom – but back in the land of the living, husband back, and routine resumes….have a wonderful day with your boyfriend – so jealous – oh and your sweet potatoes!!! — take care, amy

    • 6.1
      STUFT Mama says:

      Hi Amy! So sorry you were sick while having a week as a single parent. That must have been rough. I would’ve totally asked the same thing about the band concert. So glad the hubby is back and things are back to normal.

  7. 7

    love this! i’m on a mission to get myself some resistance bands with a handles. i hate the ones i have now!

  8. 8
    Becca says:

    This is exactly what I was looking for! 🙂 Not saying the video was directed towards me, but I’m the one who emailed you about fitness questions. Thanks Kristen, these moves are awesome and I can’t wait to bust out my resistance bands!

    • 8.1
      STUFT Mama says:

      Hi Becca! Let me know if you try the moves. 🙂 Wish I could come out there and work out with you! He he! Let me know if you have other questions. I probably owe you an email, yes? My inbox is a little scary right now. Have a great day!

  9. 9

    I recently started using resistance bands for the first time — seriously effective! Your video is very clear and descriptive (and adoooorable!); thanks!

  10. 10

    Thank you! You are the best. I will be doing this tomorrow…perfect timing as tomorrow I planned to smash my upper body anyhow. I’ve never done resistance bands so you know this is going to hurt me. Super pumped.

    • 10.1
      STUFT Mama says:

      Sara- I like how you’re going to “smash” your upper body. I may have to use that term in class today. Ha ha! “Bye” (That’s from Joaquin).

  11. 11
    Carolyn says:

    Umm what a great Monday gift! I am SO excited for this workout, I am totally going to go over to my parents house and steal the resistance bands that they never use. Only problem is my boys will probably end up using them to try and rope each other. I will have to keep them in a high spot:). This will be the perfect workout for me to do on those mornings that my husband gets the gym and I have to do an at home workout. Looking forward to it!

    How is your stomach? Did you figure out the issue? I feel bad that you can’t have greek yogurt:(

    Have fun with your “boyfriend”!

    • 11.1
      STUFT Mama says:

      My boys always get their hands on my bands too. ha ha. My stomahc is better Carolyn- thanks for asking. I do miss yogurt though. Oh man. I hope I can have it again soon.
      Sorry it took me so long to see this comment, I randomly found it in my SPAM so I never knew you left it. 🙂 Hope you are having a great weekend!

  12. 12

    I LOVE resistance bands! I always used them in high school before I had a gym membership and my arms looked great and were toned. Resistance training is so good for preserving lean body mass! I find that I don’t use them now since I have a gym membership.

  13. 13

    Darn! I thought carrying around a toddler was all the strength training I had to do! 🙂 I’m going to dust off the resistance bands and give this a try.

  14. 14
    Bonnie says:

    Love it! We ALL want to know how you get those arms, after all! 😉 Great circuit (love the addition of the heart rate boosters!) and love all your sweet potato creations from yesterday too…YUM. 😀 Have FUN with Bob when you see him (read: wish I was there with you)! 😉

  15. 15

    I’m picturing a very pregnant-with-twins stuffed mama does these moves and it makes me smile. You are inspirational woman!!

    I have a flat kitty pic for you from this weekend’s race. He hung out in our camera bag and it was a nice surprise at the hotel on Saturday. 🙂

  16. 16
    Laura says:

    Love this– thank you! I’m gonna try to start incorporating more bands, too. I forgot I had some at home!

  17. 17

    Bands are highly underrated in my book, too! I use them with my patients daily. They can be used no matter what your fitness level – 90 year old grandma and 16 year old Tommy can use a band and get a great resistance workout.

    I read your 36 wks and pregnant with twins link. It was like I was reading my own fitness story with my twins. I worked out and lead patients through exercises throughout the majority of my pregnancy ( I was put on modified bed rest for 6 weeks near the end) and I ran a 1/2 marathon 4.5 months after they were born. Yay twin Mamas!! 🙂

  18. 18
    Charlotte says:

    It amazes me how few people actually use resistance bands, frequently… I LOVE them.. My resistence band is one of my dearest friends…

    awesome post!


  1. Spent says:

    […] you missed my Top Six Upper Body Resistance Band Moves you can check it out […]

  2. […] some pretty darn long minutes. You might want to check out some of our workouts  like this resistance band one while you […]

  3. […] Top 6 Upper Body Resistance Band Moves by Kristin @ STUFT Mama […]

  4. […] The boys and I also did a little 15 minute resistance band workout in the family room with a couple of exercises. Super old post and video, but some of the moves we did are here: Top Six Upper Body Resistance Band Moves. […]

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