Saved locally (safe from link rot)
Best 30 Minute Resistance Band Workout For 30 Days (PDF) - The Fitness Phantom — full 30-day plan, saved
The 10 Best Resistance Band Compound Exercises - The Fitness Phantom — full exercise list, saved 2026-07-08
See Resistance Band Exercise Reference for the consolidated exercise list
External links (unsaved, at risk of link rot)
https://www.youtube.com/watch?v=8ArEwtFtGUk — Resistance Band Workout for Losing Weight (exercise names/timestamps below are preserved locally even if the video disappears)
(3:49 ) Band Squats - 1/2/3/4/5/6/7 reps
(4:57 ) Band Shoulder Press - 1/2/3/4/5/6/7 reps
(5:55 ) Band Deadlift Row - 1/2/3/4/5/6/7 reps
(6:58 ) Pushups (no bands) - 1/2/3/4/5/6/7 reps
(8:04 ) RKC Plank (no bands) - 10 seconds